Green peas, fresh, cooked with butter or margarine
Common food
Photo: Wikipedia
Bright, sweet, and tender, these fresh green peas are gently sautéed in butter, creating a simple yet luxurious side dish. The butter enriches their natural sweetness and gives them a glossy, inviting sheen. At just 102 kcal per 100g, they offer a satisfying source of plant-based protein and fiber.
Calorie split: 21% protein · 56% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People adore them for their burst of fresh, garden sweetness and satisfying pop. They are incredibly versatile, elevating everything from simple weeknight dinners to elegant holiday feasts.
⚠️ Watch-outs & how to enjoy it better
For those monitoring blood sugar, the 5.73g of natural sugars per 100g can cause a spike if eaten in large quantities alone. To counteract this, pair them with a protein source like chicken or a healthy fat like a drizzle of olive oil to slow digestion. Some individuals with IBS may find the fiber content (FODMAPs) challenging; starting with a smaller portion is wise.
Key benefits
- Good source of plant-based protein (5.48g per 100g)
- Provides dietary fiber (5.7g per 100g) for digestive health
- Contains natural sugars for a quick energy boost
- Low in fat, especially when cooked with minimal butter
- Rich in vitamins and minerals like vitamin K and manganese
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of eating peas raw or lightly cooked to preserve their sweetness is a relatively modern culinary development; historically, peas were almost always dried or boiled into mush for preservation.
Full nutrition (USDA data · scales with serving)
| Water | 76.0 g |
| Energy | 102 kcal |
| Protein | 5.5 g |
| Total lipid (fat) | 2.7 g |
| Carbohydrate, by difference | 14.6 g |
| Fiber, total dietary | 5.7 g |
| Total Sugars | 5.7 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 109 mg |
| Potassium, K | 247 mg |
| Sodium, Na | 140 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 1.8 ug |
| Vitamin C, total ascorbic acid | 34.3 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.0 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 56.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 56.0 ug |
| Folate, DFE | 56.0 ug |
| Choline, total | 29.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 60.0 ug |
| Retinol | 23.0 ug |
| Carotene, beta | 441 ug |
| Carotene, alpha | 20.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2373 ug |
| Vitamin E (alpha-tocopherol) | 0.35 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 26.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.13 g |
| SFA 16:0 | 0.53 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 0.64 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.60 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.55 g |
| PUFA 18:2 | 0.48 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 | 4.0 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 buttered peas healthy?
Yes, in moderation. Fresh peas are nutrient-dense, offering protein, fiber, and vitamins. Using a small amount of butter adds flavor and helps absorb fat-soluble vitamins, but it also adds saturated fat and calories. The overall dish remains a nutritious choice.
How do I keep green peas bright green when cooking?
Cook them quickly in a small amount of boiling salted water or steam them. Avoid overcooking, which turns them olive-green and mushy. Adding a pinch of sugar can help preserve the color, and shocking them in ice water stops the cooking process.
Can I use frozen peas for this recipe?
Absolutely. Frozen peas are often flash-frozen at peak ripeness and can be just as nutritious as fresh. Thaw them before sautéing in butter for a nearly identical result.
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 1.02 kcal/g · 21% calories from protein · 5.7 g fiber · 5.7 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: 0.57 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.