Peas and onions, frozen, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
A humble yet vibrant mix of sweet green peas and savory onions, softened by boiling until tender but still retaining a slight bite. This low-calorie, high-fiber blend offers a mild, vegetal sweetness balanced by the onion's gentle pungency. It's a nutritional workhorse, packing over 2.5g of protein and 2.2g of fiber per 100g for minimal calories.
💚 Why it's loved
People love it for its comforting, familiar flavor that acts as a perfect canvas for herbs, butter, or a splash of cream. It's a nostalgic, versatile side dish that can be ready in minutes, embodying simple, home-cooked goodness.
⚠️ Watch-outs & how to enjoy it better
The natural sugars in peas can cause a modest blood sugar rise, so those monitoring glucose should pair it with a protein or healthy fat like chicken or olive oil. For those on low-sodium diets, always choose the 'without salt' version and season yourself. To reduce any potential digestive gas from the fiber, start with smaller portions.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Very low in fat and calories, ideal for weight management.
- Provides plant-based protein and essential vitamins.
- Convenient frozen format preserves nutrients and reduces prep time.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of peas and onions is a classic 'mirepoix' or 'soffritto' base in many cuisines, forming the foundational flavor for countless soups, stews, and sauces.
Full nutrition (scales with serving)
| Water | 88.2 g |
| Energy | 45.0 kcal |
| Energy | 188 kj |
| Protein | 2.5 g |
| Total lipid (fat) | 0.20 g |
| Ash | 0.45 g |
| Carbohydrate, by difference | 8.6 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 3.8 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.94 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 34.0 mg |
| Potassium, K | 117 mg |
| Sodium, Na | 37.0 mg |
| Zinc, Zn | 0.29 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.17 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 6.9 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.0 mg |
| Pantothenic acid | 0.09 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 20.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 20.0 ug |
| Choline, total | 15.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 53.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 626 ug |
| Carotene, alpha | 10.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1051 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1202 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 12.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.09 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.09 g |
| Isoleucine | 0.09 g |
| Leucine | 0.15 g |
| Lysine | 0.15 g |
| Methionine | 0.04 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.05 g |
| Valine | 0.11 g |
| Arginine | 0.21 g |
| Histidine | 0.05 g |
| Alanine | 0.11 g |
| Aspartic acid | 0.23 g |
| Glutamic acid | 0.35 g |
| Glycine | 0.09 g |
| Proline | 0.08 g |
| Serine | 0.08 g |
FAQ
Is this a good source of protein?
It provides a decent amount of plant-based protein (2.54g per 100g), making it a valuable addition to vegetarian meals, but it's not a primary protein source on its own.
Why choose frozen over fresh?
Frozen peas and onions are typically flash-frozen at peak ripeness, locking in nutrients and flavor. They offer consistent quality, reduce waste, and eliminate the prep work of shelling and chopping.
How can I add more flavor without salt?
Sauté the boiled mix in a little olive oil or butter, add garlic, fresh herbs like mint or thyme, a squeeze of lemon juice, or a pinch of black pepper and smoked paprika.