Green peas, canned, cooked, fat added, NS as to fat type
Common food
Photo: Wikipedia
Canned green peas are tender, sweet, and slightly starchy legumes, often cooked with a bit of fat for richness. They offer a convenient source of plant-based protein and dietary fiber, with a modest calorie count per serving.
Calorie split: 19% protein · 48% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love them for their comforting, mildly sweet flavor and soft texture, making them a quick addition to meals. They are a versatile ingredient in soups, stews, and side dishes across many cultures.
⚠️ Watch-outs & how to enjoy it better
Canned varieties can be high in sodium, which may concern those monitoring salt intake. To counteract this, rinse them under water before use or choose low-sodium versions. They also contain some natural sugars, so pairing with protein or healthy fats can help moderate blood sugar response.
Key benefits
- Good source of plant-based protein
- Provides dietary fiber for digestive health
- Contains vitamins like K and B vitamins
- Offers minerals such as manganese and phosphorus
- Convenient and shelf-stable pantry staple
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Green peas are technically a fruit, as they develop from the flower of the pea plant and contain seeds.
Full nutrition (USDA data · scales with serving)
| Water | 80.2 g |
| Energy | 89.0 kcal |
| Protein | 4.3 g |
| Total lipid (fat) | 3.3 g |
| Carbohydrate, by difference | 11.0 g |
| Fiber, total dietary | 4.8 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 65.0 mg |
| Potassium, K | 103 mg |
| Sodium, Na | 274 mg |
| Zinc, Zn | 0.64 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 3.7 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.95 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 29.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 53.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 504 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1311 ug |
| Vitamin E (alpha-tocopherol) | 0.75 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 37.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.81 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.49 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 0.97 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.94 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.95 g |
| PUFA 18:3 | 0.15 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 |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Peas, green (includes baby and lesuer types), canned, drained solids, unprepared — USDA does not publish this profile for Green peas.
| Tryptophan | 0.03 g |
| Threonine | 0.17 g |
| Isoleucine | 0.16 g |
| Leucine | 0.27 g |
| Lysine | 0.26 g |
| Methionine | 0.07 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.17 g |
| Tyrosine | 0.09 g |
| Valine | 0.19 g |
| Arginine | 0.35 g |
| Histidine | 0.09 g |
| Alanine | 0.20 g |
| Aspartic acid | 0.41 g |
| Glutamic acid | 0.61 g |
| Glycine | 0.15 g |
| Proline | 0.14 g |
| Serine | 0.15 g |
FAQ
Are canned green peas as nutritious as fresh or frozen?
Canning can reduce some heat-sensitive vitamins like vitamin C, but they retain good levels of protein, fiber, and minerals. Rinsing can also reduce added sodium.
How can I reduce the sodium in canned peas?
Simply drain and rinse them thoroughly under cold water in a colander. This can remove a significant portion of the surface sodium.
What's the difference between canned and frozen peas?
Frozen peas are typically blanched and frozen quickly, preserving a firmer texture and brighter flavor. Canned peas are fully cooked during the canning process, resulting in a softer, more stewed texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.89 kcal/g · 20% calories from protein · 4.8 g fiber · 2.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.