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Pea garnish Calories
Boiled or steamed peas, served as a side garnish.
In season: Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Pea garnish (80 g) has 65 calories. That works out to 81 calories per 100 g. It contains 11.6 g of carbs, 4.3 g of protein, 0.3 g of fat and 4.1 g of fiber. Its 0.2 mg of B1 covers 18% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.
What is Pea garnish?
Pea garnish is a simple side of green peas, usually boiled or steamed until tender. The small, sweet peas add colour and a soft bite without overwhelming the main dish, and may be served on their own or mixed with other vegetables.
In many English-speaking kitchens, they accompany roast dinners, fish, pies and other everyday mains; they can also be stirred into rice or a cold salad. A little butter or olive oil and a pinch of seasoning are often enough. Pea garnish provides fibre and plant protein, making it an easy way to add a vegetable side. For a lighter serving, keep added fat modest and cook the peas just until tender so they retain some texture.
Pea garnish Nutrition Facts
Selected: 100 g
81
KCAL / 100G
Carbs
14.5g
· 5% DV
Protein
5.4g
· 11% DV
Fat
0.4g
· 1% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 26% · Fat 4%
Pea garnish Vitamins & Minerals
Vitamins
B1
0.27mg · 23% DV
Vitamin K
24.8µg · 21% DV
Folate
65µg · 16% DV
Vitamin C
14mg · 16% DV
Minerals
Phosphorus
108mg · 15% DV
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Magnesium
33mg · 8% DV
How Nutritious Is Pea garnish?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Pea garnish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea garnish
To burn the 81 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Pea garnish Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pea garnish Contain Allergens?
No known major allergens
Which Diets Is Pea garnish Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pea garnish Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Pea garnish
How do you cook pea garnish?
Cook pea garnish by boiling or steaming the peas just until tender, then drain them well. Toss with a little butter or olive oil and black pepper, and serve warm; overcooking can make the peas mushy.
What should you serve pea garnish with?
Pea garnish goes well with roast chicken, fish, grilled meat, and simple rice or mashed potatoes. Its mild sweetness and bright color complement savory main dishes without competing with their seasoning.
Can you cook frozen peas as pea garnish without thawing them?
Yes, you can cook frozen peas for pea garnish straight from the freezer. Add them to boiling water or steam them until tender; thawing first can make them softer and more likely to break apart.
How do you keep pea garnish bright green?
Cook pea garnish briefly and stop as soon as the peas are tender. Draining them promptly and serving them soon helps preserve their color; prolonged cooking dulls the green and softens their texture.
Can you make pea garnish with canned peas?
Yes, canned peas work for pea garnish. Drain and rinse them, then warm them gently rather than boiling them for long, since they are already cooked and can quickly turn soft.
How long does cooked pea garnish last in the fridge?
Cooked pea garnish keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after serving, and reheat only the portion you plan to eat.
Can pea garnish be served cold?
Yes, pea garnish can be served cold, especially in pasta salads, potato salads, or a simple mixed salad. Cool the peas after cooking and drain them thoroughly so they do not water down the dressing.
What herbs and seasonings go with pea garnish?
Mint, parsley, dill, and black pepper all pair well with pea garnish. A little lemon juice brightens the flavor, while butter or olive oil gives the peas a simple, savory finish.
Can you make pea garnish ahead of time?
Yes, pea garnish can be cooked ahead and refrigerated in a covered container. Reheat it gently just before serving, adding a small splash of water or a little butter if the peas seem dry.
Is pea garnish the same as mushy peas?
No, pea garnish is usually made with whole peas that stay tender and distinct, while mushy peas are deliberately cooked and mashed into a soft mixture. They have different textures and are served in different ways.
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Nutrition data compiled from USDA FoodData Central and scientific sources.