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Pea nutrition: calories, carbs, GI, protein, fiber, fats

Peas, green, cooked, boiled, drained, without salt
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Pea

Pea
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
54 (low)
Insulin index ⓘ II for steamed, frozen peas https://ses.library.usyd.edu.au/handle/2123/11945 37
Calories ⓘ Calories per 100-gram serving 84
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 10.13 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -0.1 (alkaline)
Oxalates ⓘ https://www.researchgate.net/publication/280642641 7mg
TOP 17% Fiber ⓘHigher in Fiber content than 83% of foods
TOP 21% Vitamin A ⓘHigher in Vitamin A content than 79% of foods
TOP 22% Vitamin C ⓘHigher in Vitamin C content than 78% of foods
TOP 26% Magnesium ⓘHigher in Magnesium content than 74% of foods
TOP 27% Folate, food ⓘHigher in Folate, food content than 73% of foods

Pea calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 84
Calories in 1 cup 134 160 g

Pea Glycemic index (GI)

54

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 9% 58% 28% 51% 24% 1% 33% 58% 69% 11% 17%
Calcium: 27 mg of 1,000 mg 3%
Iron: 1.54 mg of 8 mg 19%
Magnesium: 39 mg of 420 mg 9%
Phosphorus: 117 mg of 700 mg 17%
Potassium: 271 mg of 3,400 mg 8%
Sodium: 3 mg of 2,300 mg 0%
Zinc: 1.19 mg of 11 mg 11%
Copper: 0.173 mg of 1 mg 19%
Manganese: 0.525 mg of 2 mg 23%
Selenium: 1.9 µg of 55 µg 3%
Choline: 29.7 mg of 550 mg 5%

Mineral chart - relative view

Magnesium
39 mg
TOP 26%
Copper
0.173 mg
TOP 34%
Manganese
0.525 mg
TOP 37%
Potassium
271 mg
TOP 43%
Calcium
27 mg
TOP 46%
Iron
1.54 mg
TOP 47%
Zinc
1.19 mg
TOP 50%
Phosphorus
117 mg
TOP 60%
Choline
29.7 mg
TOP 71%
Selenium
1.9 µg
TOP 77%
Sodium
3 mg
TOP 94%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Vitamin A: 801 IU of 5,000 IU 16%
Vitamin E : 0.14 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 14.2 mg of 90 mg 16%
Vitamin B1: 0.259 mg of 1 mg 22%
Vitamin B2: 0.149 mg of 1 mg 11%
Vitamin B3: 2.021 mg of 16 mg 13%
Vitamin B5: 153 mg of 5 mg 3,060%
Vitamin B6: 0.216 mg of 1 mg 17%
Folate: 63 µg of 400 µg 16%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 25.9 µg of 120 µg 22%

Vitamin chart - relative view

Vitamin A
801 IU
TOP 21%
Vitamin C
14.2 mg
TOP 22%
Vitamin B1
0.259 mg
TOP 30%
Folate
63 µg
TOP 31%
Vitamin K
25.9 µg
TOP 46%
Vitamin B6
0.216 mg
TOP 47%
Vitamin B2
0.149 mg
TOP 58%
Vitamin B3
2.021 mg
TOP 58%
Vitamin E
0.14 mg
TOP 82%
Vitamin B5
153 mg
TOP 84%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

6% 16% 76%
Protein:
Daily Value: 11%
5.36 g of 50 g
11%
Fats:
Daily Value: 0%
0.22 g of 65 g
0%
Carbs:
Daily Value: 5%
15.63 g of 300 g
5%
Water:
Daily Value: 4%
77.87 g of 2,000 g
4%
Other:
0.92 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 40% 58% 42% 36% 45% 24% 34% 39% 45%
Tryptophan: 37 mg of 280 mg 13%
Threonine: 201 mg of 1,050 mg 19%
Isoleucine: 193 mg of 1,400 mg 14%
Leucine: 320 mg of 2,730 mg 12%
Lysine: 314 mg of 2,100 mg 15%
Methionine: 81 mg of 1,050 mg 8%
Phenylalanine: 198 mg of 1,750 mg 11%
Valine: 232 mg of 1,820 mg 13%
Histidine: 105 mg of 700 mg 15%

Fat type information

24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g

Carbohydrate type breakdown

88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g

Fiber content ratio for Pea

38% 35% 27%
Sugar: 5.93 g
Fiber: 5.5 g
Other: 4.2 g

All nutrients for Pea per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 84kcal 4% 77% 1.8 times more than OrangeOrange
Protein 5.36g 13% 59% 1.9 times more than BroccoliBroccoli
Fats 0.22g 0% 87% 151.4 times less than Cheddar CheeseCheddar Cheese
Vitamin C 14.2mg 16% 22% 3.7 times less than LemonLemon
Net carbs 10.13g N/A 45% 5.3 times less than ChocolateChocolate
Carbs 15.63g 5% 40% 1.8 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.54mg 19% 47% 1.7 times less than BeefBeef
Calcium 27mg 3% 46% 4.6 times less than MilkMilk
Potassium 271mg 8% 43% 1.8 times more than CucumberCucumber
Magnesium 39mg 9% 26% 3.6 times less than AlmondAlmond
Sugar 5.93g N/A 46% 1.5 times less than Coca-ColaCoca-Cola
Fiber 5.5g 22% 17% 2.3 times more than OrangeOrange
Copper 0.17mg 19% 34% 1.2 times more than ShiitakeShiitake
Zinc 1.19mg 11% 50% 5.3 times less than BeefBeef
Phosphorus 117mg 17% 60% 1.6 times less than Chicken meatChicken meat
Sodium 3mg 0% 94% 163.3 times less than White BreadWhite Bread
Vitamin A 801IU 16% 21% 20.9 times less than CarrotCarrot
Vitamin A RAE 40µg 4% 36%
Vitamin E 0.14mg 1% 82% 10.4 times less than KiwifruitKiwifruit
Selenium 1.9µg 3% 77%
Manganese 0.53mg 23% 37%
Vitamin B1 0.26mg 22% 30% Equal to Pea rawPea raw
Vitamin B2 0.15mg 11% 58% 1.1 times more than AvocadoAvocado
Vitamin B3 2.02mg 13% 58% 4.7 times less than Turkey meatTurkey meat
Vitamin B5 153mg 3060% 84% 135.4 times more than Sunflower seedSunflower seed
Vitamin B6 0.22mg 17% 47% 1.8 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 25.9µg 22% 46% 3.9 times less than BroccoliBroccoli
Folate 63µg 16% 31% Equal to Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.04g 0% 87% 151.2 times less than BeefBeef
Monounsaturated Fat 0.02g N/A 89% 515.7 times less than AvocadoAvocado
Polyunsaturated fat 0.1g N/A 85% 462.5 times less than WalnutWalnut
Tryptophan 0.04mg 0% 88% 8.2 times less than Chicken meatChicken meat
Threonine 0.2mg 0% 83% 3.6 times less than BeefBeef
Isoleucine 0.19mg 0% 85% 4.7 times less than Salmon rawSalmon raw
Leucine 0.32mg 0% 86% 7.6 times less than Tuna BluefinTuna Bluefin
Lysine 0.31mg 0% 80% 1.4 times less than TofuTofu
Methionine 0.08mg 0% 85% 1.2 times less than QuinoaQuinoa
Phenylalanine 0.2mg 0% 86% 3.4 times less than EggEgg
Valine 0.23mg 0% 85% 8.7 times less than Soybean rawSoybean raw
Histidine 0.11mg 0% 85% 7.1 times less than Turkey meatTurkey meat
Fructose 0.41g 1% 89% 14.4 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 84
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 3mg
5%
Total Carbohydrate 16g
24%
Dietary Fiber 6g
Total Sugars g
Includes ? g Added Sugars
Protein 5g
Vitamin D 0mcg 0%

Calcium 27mg 3%

Iron 2mg 25%

Potassium 271mg 8%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Pea nutrition infographic

Pea nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.