Green peas, canned, cooked, no added fat
Common food
Photo: Wikipedia
Canned green peas are tender, sweet, and slightly starchy, offering a convenient, ready-to-eat vegetable with a mild, earthy flavor. They provide a good source of plant-based protein and dietary fiber, making them a nutritious addition to meals.
Calorie split: 25% protein · 64% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love canned peas for their sweet, comforting taste and ease of use—they require no cooking and blend seamlessly into soups, stews, and side dishes, embodying home-style cooking across many cultures.
⚠️ Watch-outs & how to enjoy it better
Canned peas can be high in sodium, which may affect blood pressure, and their soft texture might not appeal to those who prefer crisp vegetables. To counteract, rinse them under water to reduce sodium by up to 40%, and pair with crunchy foods or use in dishes where a tender texture is desired.
Key benefits
- Rich in plant-based protein for muscle maintenance.
- High in dietary fiber to support digestion.
- Low in fat and calories, aiding weight management.
- Contains vitamins and minerals like vitamin K and manganese.
- Convenient and shelf-stable for quick meal prep.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Canned green peas retain most of their nutrients because they are processed quickly after harvest, often within hours, preserving their natural sweetness and color.
Full nutrition (USDA data · scales with serving)
| Water | 82.3 g |
| Energy | 68.0 kcal |
| Protein | 4.5 g |
| Total lipid (fat) | 0.80 g |
| Carbohydrate, by difference | 11.4 g |
| Fiber, total dietary | 4.9 g |
| Total Sugars | 3.0 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 67.0 mg |
| Potassium, K | 106 mg |
| Sodium, Na | 273 mg |
| Zinc, Zn | 0.66 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 1.7 ug |
| Vitamin C, total ascorbic acid | 3.8 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.98 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 30.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 43.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 514 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1350 ug |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 36.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.14 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 | 0.13 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.07 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.38 g |
| PUFA 18:2 | 0.30 g |
| PUFA 18:3 | 0.07 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 | 0.00 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 peas as nutritious as fresh or frozen peas?
Yes, canned peas retain most of their nutrients like protein, fiber, and vitamins, though some water-soluble vitamins may be slightly reduced during processing.
How can I reduce the sodium in canned peas?
Rinse them thoroughly under cold water in a colander, which can remove up to 40% of the added sodium.
Can I use canned peas in recipes that call for fresh peas?
Yes, but note that canned peas are softer and may cook faster, so adjust cooking times and consider draining them to avoid excess liquid in dishes.
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 0.68 kcal/g · 26% calories from protein · 4.9 g fiber · 3.0 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: 2.58 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.