How Many Calories Are In Peas? | Smart Serving Guide

Calories In Peas: Cooked, Frozen, And Canned

Green peas are naturally sweet, starchy, and satisfying. Calorie numbers shift with water content and extras. Boiled and drained peas stay lean; buttered or creamed versions climb. Canned peas sit lower in calories per gram because the liquid dilutes density, while split peas (mature dried peas) pack more energy per cup once cooked.

Here’s a broad snapshot you can use when logging a meal. Values are typical averages from nutrient databases and government sheets for standard servings of green peas and popular pea types.

Pea Type	Common Serving	Calories
Green Peas, Cooked, Boiled, Drained	1 cup (160 g)	~134 kcal
Green Peas, Raw (snacked or tossed in salad)	1 cup (145 g)	~117 kcal
Green Peas, Frozen, No Salt Added (cooked)	1/2 cup (80 g)	~62 kcal
Green Peas, Canned, Low Sodium (solids & liquid)	1/2 cup (129 g)	~90 kcal
Split Peas, Cooked (mature seeds)	1 cup (196 g)	~231 kcal

Those numbers line up with standard references for cooked green peas and raw peas, which place a cup near 134 and 117 calories, respectively, and for cooked split peas around 231 calories per cup. Frozen and canned labels vary by brand and brine but tend to cluster near the government sheets for half-cup servings. Authoritative entries for cooked peas and raw peas are available from the same nutrient database used by dietitians, and agency product sheets summarize typical label values for canned and frozen packs.

How Many Calories Are In Peas Per 100 Grams And Per Cup

Some folks track by weight; others track by volume. If you weigh your food, 100 grams of cooked peas usually lands near 84–100 calories depending on water and fat. If you scoop by volume, one cooked cup averages about 134 calories. Raw peas run denser by weight than by cup because pods and loose kernels don’t pack the same. Split peas flip the script: they start dry and soak water as they simmer, so a cup holds more solids and more calories.

Why The Range Exists

Water is the swing factor. Peas hold lots of moisture when boiled and drained. Canned peas include liquid in the can, which lowers calories per gram if you include some broth in the serving. Fat is the other driver. A tablespoon of butter adds roughly 100 calories. A tablespoon of olive oil adds about 119. That’s why a small pat of butter can double the calories of a small side of peas, while plain steamed peas stay light.

Portion Cues You Can See

Half a cup of cooked peas looks like a rounded handful in a small bowl. A full cup fills a cereal bowl halfway and covers the bottom in a thick layer. Frozen peas shrink slightly after cooking as steam leaves; canned peas look softer and a bit more compact on the spoon.

Pea Macros: Protein, Fiber, And Carbs That Satisfy

Cooked green peas deliver a rare combo for a veggie side: meaningful protein with steady carbs and plenty of fiber. A cooked cup gives around 8–9 grams of protein, 20–25 grams of carbohydrate, and 8–9 grams of fiber. That fiber slows digestion, steadying appetite and energy. Split peas lean even higher: one cooked cup often lands near 16 grams of fiber plus a larger carb load, which explains why split pea soup sticks with you.

Micros That People Care About

Peas offer iron, potassium, and B-vitamins in small but helpful amounts. The numbers vary with the cooking liquid and any salt added. If you watch sodium, look for no-salt-added frozen peas or rinse canned peas to remove some brine before heating.

Serving Sizes And Meal Planning

For everyday meals, common portions are 1/2 cup as a side and 1 cup when peas stand in for a starch. That keeps you in the 60–140 calorie range before extras. If you build a bowl around peas, toss in lean protein and a little fat, and let herbs carry flavor. Peas already taste sweet; they don’t need sugar or heavy cream to shine.

How Peas Fit A Calorie Budget

Peas can anchor a light plate or punch up a hearty stew. When you’re aiming for weight control, they’re a friendly carb source thanks to the fiber. Many readers find it easier to stick to targets when they pair a lean protein with a high-fiber side like peas. If you want more ideas for similar picks across your week, scan our low-calorie foods list to mix and match without fuss.

Cooking Methods That Change Calories

Plain, steamed, or boiled peas keep calories predictable. Sautéing with oil ups the total fast. Butter, cream, bacon, or cheese also stack energy quickly. Herbs, lemon zest, garlic, pepper, green onion, and a quick splash of stock deliver big flavor with few calories.

Smart Flavor Moves

Try a warm pea salad with chopped mint, lemon, and a teaspoon of olive oil. Fold peas into scrambled eggs to stretch volume for little cost. Puree peas with stock, garlic, and a spoon of yogurt for a creamy spread that feels luxe without heavy fat.

Table Of Everyday Pea Dishes And Add-Ins

Use this table to estimate how common extras change your plate. Values are typical for home cooking and restaurant sides. Actual labels will vary, especially with oil amounts.

Dish Or Add-In	Typical Amount	Added Calories
Butter Melted On Peas	1 tbsp (14 g)	~100 kcal
Olive Oil Drizzle	1 tbsp (14 g)	~119 kcal
Pea Soup (split peas, basic)	1 cup	~180–250 kcal
Peas And Rice, Home Side	1 cup mixed	~220–300 kcal
Peas With Bacon Bits	1 tbsp bits	~30–50 kcal
Creamed Peas	1/2 cup	~120–180 kcal
Pea And Pasta Toss	1 cup mixed	~250–350 kcal

Labels, Databases, And Why Numbers Differ

Cooked peas on a package might show a different line than a database entry because of water, salt, or the way the lab portion was prepared. Fresh, frozen, and canned peas are all the same plant, yet storage and brine change density. Nutrition databases also carry raw peas and split peas as separate entries, and those are not interchangeable with sweet green peas when you track calories.

Best Way To Log Your Serving

Pick the entry that matches the style you’re eating: “peas, cooked, boiled, drained” for classic sides; “peas, raw” when tossing into salads straight; “split peas, cooked” for soups and dals; “peas, canned” when you include some can liquid. We used the same dataset dietitians rely on for cooked and raw peas, and government product sheets for canned and frozen packs. If you’re tracking sodium, the sheets for low-sodium canned and no-salt-added frozen lines can help you compare labels.

Peas In Balanced Meals

Build a week with peas in three roles: a light veggie side, a fiber-rich starch swap, and a hearty soup base. Add a lean protein such as chicken breast, tofu, fish, or eggs. Use a teaspoon of oil per person for a glossy finish without runaway calories. Herbs and citrus bring lift, so you can keep butter as an optional accent.

Quick Plate Ideas

• Grilled salmon, peas with mint and lemon, and roasted carrots.
• Pea and feta omelet with tomatoes on whole-grain toast.
• Split pea soup with diced turkey, plus a green salad.

FAQ-Free Answers To Common Pea Questions

Are Peas Low Calorie?

Yes for sides, moderate for mains. A half-cup cooked sits near 60–70 calories; a full cup near 134. That’s lighter than many starches, while still filling.

Do Peas Have Protein?

They do. Expect around 8–9 grams per cooked cup of green peas and more per cup of split peas. That helps meals feel steady without a heavy meat portion.

What’s The Easiest Way To Keep Calories Down?

Cook with broth, herbs, and aromatics, and finish with a teaspoon of oil or a small pat of butter. Let texture and seasoning do the heavy lifting, not cream.

Sources And Verification You Can Trust

We based the headline numbers for cooked and raw green peas on the same nutrient database used by clinicians, and cross-checked canned and frozen serving lines against agency product sheets. If you want to see the exact entries, open the cooked green peas page and the raw green peas page in a new tab; both list serving sizes and macro breakdowns. The frozen and canned sheets show typical half-cup calories for no-salt-added frozen and low-sodium canned packs, which mirror standard labels.

Want a fuller breakdown for setting targets? Try our daily calorie needs guide to set portions that fit your day.