Green peas, canned, cooked with oil
Common food
Photo: Wikipedia
These are tender, sweet green peas preserved in a can, often cooked with a touch of oil for richness. They offer a soft, slightly starchy bite with a mild, earthy sweetness, making them a convenient pantry staple. Nutritionally, they provide a solid dose of plant-based protein and fiber for their modest calorie count.
Calorie split: 18% protein · 47% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love them for their comforting, nostalgic sweetness and the effortless convenience of having a nutritious vegetable ready in seconds. Their mild flavor and soft texture make them incredibly versatile, blending seamlessly into everything from vibrant curries to hearty soups.
⚠️ Watch-outs & how to enjoy it better
The canning process can increase sodium content, and the added oil slightly raises the fat profile. For those monitoring blood sugar or sodium intake, it's wise to choose low-sodium varieties, rinse them well before use, and pair them with lean proteins or healthy fats to balance the meal. They are also a legume, which can be an allergen for some.
Key benefits
- Good source of plant-based protein (4.34g per 100g)
- High in dietary fiber (4.8g per 100g)
- Provides complex carbohydrates for sustained energy
- Contains essential vitamins and minerals like Vitamin K and manganese
- Convenient and shelf-stable for quick meal preparation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Canned green peas were a key ingredient in the first-ever TV dinner, introduced by Swanson in 1953, symbolizing the post-war boom in convenient, processed foods.
Full nutrition (USDA data · scales with serving)
| Water | 79.9 g |
| Energy | 92.0 kcal |
| Protein | 4.3 g |
| Total lipid (fat) | 3.7 g |
| Carbohydrate, by difference | 11.0 g |
| Fiber, total dietary | 4.8 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 65.0 mg |
| Potassium, K | 103 mg |
| Sodium, Na | 265 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 | 0.05 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 29.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 42.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 499 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1311 ug |
| Vitamin E (alpha-tocopherol) | 0.92 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 38.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.53 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 | 0.41 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.20 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 frozen or fresh?
Canning can reduce some heat-sensitive vitamins like Vitamin C, but peas retain most of their fiber, protein, and minerals. They are a perfectly nutritious option, especially when rinsed to reduce sodium.
Why are my canned peas sometimes mushy?
The canning process involves high heat which softens the peas. To improve texture, add them to dishes at the very end of cooking just to heat through, or quickly sauté them in a pan.
Can I eat canned peas straight from the can?
Yes, they are fully cooked and safe to eat cold. However, heating them and adding seasonings or a bit of butter significantly enhances their flavor.
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 0.92 kcal/g · 19% 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: 2.57 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.