Green peas often get grouped mentally with vegetables, but they are young legumes. Cooked peas provide about 5.4 g protein per 3.5 oz (100 g), versus roughly 2.5–3 g in cooked broccoli. That difference helps explain why their macronutrient profile does not look exactly like that of many green vegetables.
What 3.5 oz (100 g) of cooked green peas provides
| Nutrient | Approximate amount |
|---|---|
| Calories | 84 kcal |
| Protein | 5.4 g |
| Carbohydrate | 15.6 g |
| Fiber | 5.5 g |
| Fat | 0.2 g |
| Iron | ~1.5 mg |
| Potassium | ~270 mg |
One cup of cooked peas is roughly 160 g, which comes to about 134 calories, 8.6 g of protein, and 8.8 g of fiber.
Protein: ~5.4 g/100 g vs. ~2.5–3 g in broccoli and ~9 g in lentils
Cooked peas provide about 5.4 g protein per 100 g. Cooked broccoli is around 2.5–3 g, while cooked lentils provide about 9 g.
At 200 g, that is roughly 10.8 g protein from peas, 5–6 g from broccoli, and 18 g from lentils.
Peas also contain meaningful carbohydrate
At about 15.6 g carbohydrate per 100 g, peas contain more starch than many leafy or watery vegetables. That does not make them a “bad carb”; it explains why they provide more energy and feel more substantial on the plate.
Fiber is one of their strengths
Cooked peas provide about 5.5 g of fiber per 100 g. A cup approaches 9 g, along with varying amounts of folate, vitamin C, vitamin K, and other micronutrients.
Frozen and fresh peas can be nutritionally close
Frozen peas are typically blanched and frozen soon after harvest. For macronutrients, fresh and frozen products commonly stay in the same broad range—about 5 g protein, 14–16 g carbohydrate, and 5–6 g fiber per 3.5 oz (100 g)—while some heat-sensitive vitamins can vary with blanching, storage, and cooking.
Canned peas are where sodium deserves attention
Canning does not remove the protein or fiber, but salt may be added. Sodium varies widely by product, and draining and rinsing can remove some salt from the packing liquid.
Bottom line
Green peas are more substantial than their “side vegetable” reputation suggests. They provide about 5.4 g protein and 5.5 g fiber per 100 g, but they are still less protein-dense than mature lentils or soybeans.
How peas fit into a real meal
The numbers make more sense when peas are treated as a hybrid ingredient rather than forced into a single culinary box. A half-cup can function as the vegetable component of a meal, but it also contributes more starch and protein than lettuce, cucumber, or zucchini. That is why peas can make a soup, fried rice, shepherd’s pie, or grain bowl feel noticeably more substantial. Their carbohydrate content is not an anomaly to hide; it is part of the reason they provide more energy per bite than many watery vegetables.
For protein planning, peas are helpful but usually not the whole story. A cup of cooked peas can contribute roughly eight to nine grams of protein, yet a meal built around beans, lentils, tofu, eggs, fish, meat, or dairy will generally reach a higher protein target more efficiently. Peas work especially well as an additional protein source: they add protein and fiber at the same time, so a plate does not have to rely on one ingredient to do every nutritional job.
Frozen peas are often the most practical form in U.S. kitchens because they are already shelled, portion easily, and cook in minutes. They can go directly into soups, pasta, rice dishes, or a skillet near the end of cooking. Canned peas are convenient too, but their texture is softer and sodium can be higher depending on the product. Draining and rinsing can reduce some surface sodium, while the nutrition label remains the best way to compare brands.
Serving size changes the impression created by a per-100-gram table. One hundred grams is useful for comparing foods, but people may eat a smaller scoop as a side or a full cup in a bowl. If you are tracking calories, carbohydrate, fiber, or protein, convert the reference values to the amount on your plate. That simple step is more informative than deciding that peas are either “a vegetable” or “a carb” and ignoring the quantity actually eaten.
Peas also illustrate why food categories and nutrient profiles are not identical concepts. Botanically they are legumes; in everyday cooking they often behave like vegetables; nutritionally they sit between very low-energy green vegetables and mature pulses such as lentils. The useful conclusion is not to pick one label and defend it. It is to recognize what peas contribute: moderate calories, meaningful starch, a useful amount of plant protein, and notably strong fiber for a familiar side dish.
Sources
- USDA FoodData Central — Composition of cooked green peas; values per 100 g.