Peas and carrots, fresh, cooked, no added fat
Common food
A vibrant, classic duo of sweet green peas and earthy orange carrots, tender-crisp from a quick steam or sauté. This combination offers a satisfying textural contrast and a naturally sweet, garden-fresh flavor. Nutritionally, it's a low-calorie, high-fiber side packed with vitamins A and C.
Calorie split: 19% protein · 75% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People adore this pairing for its comforting, nostalgic appeal and its role as a reliable, colorful side that complements almost any main course. Its natural sweetness and satisfying crunch make it a kid-friendly favorite and a staple in home cooking.
⚠️ Watch-outs & how to enjoy it better
The natural sugars in peas can contribute to a quicker blood sugar rise compared to non-starchy vegetables. To mitigate this, pair the dish with a source of protein (like chicken or tofu) or healthy fat (like a drizzle of olive oil) to slow digestion. For those watching sodium, use fresh or frozen vegetables and season with herbs instead of salt.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Rich in beta-carotene (vitamin A) for vision and immunity.
- Provides plant-based protein and complex carbohydrates.
- Low in fat and naturally cholesterol-free.
- Contains antioxidants like lutein and lycopene.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination became an iconic frozen vegetable mix in the U.S. after Clarence Birdseye pioneered flash-freezing technology in the 1920s, making this 'convenience food' a year-round staple.
Full nutrition (USDA data · scales with serving)
| Water | 82.3 g |
| Energy | 67.0 kcal |
| Protein | 3.3 g |
| Total lipid (fat) | 0.39 g |
| Carbohydrate, by difference | 12.8 g |
| Fiber, total dietary | 4.6 g |
| Total Sugars | 5.4 g |
| Calcium, Ca | 29.0 mg |
| Iron, Fe | 0.84 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 77.0 mg |
| Potassium, K | 272 mg |
| Sodium, Na | 168 mg |
| Zinc, Zn | 0.77 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 20.3 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.11 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 45.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 45.0 ug |
| Folate, DFE | 45.0 ug |
| Choline, total | 19.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 431 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4309 ug |
| Carotene, alpha | 1726 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1348 ug |
| Vitamin E (alpha-tocopherol) | 0.41 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 19.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 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 | 0.05 g |
| SFA 18:0 | 0.01 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 | 0.15 g |
| PUFA 18:2 | 0.13 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 |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Peas and carrots, frozen, cooked, boiled, drained, without salt — USDA does not publish this profile for Peas and carrots.
| Tryptophan | 0.02 g |
| Threonine | 0.16 g |
| Isoleucine | 0.12 g |
| Leucine | 0.18 g |
| Lysine | 0.18 g |
| Methionine | 0.04 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.11 g |
| Tyrosine | 0.07 g |
| Valine | 0.13 g |
| Arginine | 0.23 g |
| Histidine | 0.06 g |
| Alanine | 0.15 g |
| Aspartic acid | 0.29 g |
| Glutamic acid | 0.47 g |
| Glycine | 0.10 g |
| Proline | 0.10 g |
| Serine | 0.10 g |
FAQ
Are peas and carrots considered a starchy vegetable?
Peas are classified as a starchy vegetable due to their higher carbohydrate content, while carrots are a non-starchy, root vegetable. Together, they offer a balanced mix of quick and slow-release energy.
What's the best way to cook them to retain nutrients?
Steaming or microwaving for a short time preserves the most water-soluble vitamins (like vitamin C and B vitamins) and maintains a crisp texture. Avoid over-boiling, which leaches nutrients into the water.
Can I eat this if I have diabetes?
Yes, but portion awareness is key. The fiber helps, but the carbs from peas should be accounted for. Pairing with protein and fat, and eating a moderate portion, helps manage blood sugar response.
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 0.67 kcal/g · 20% calories from protein · 4.6 g fiber · 5.4 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: 0.62 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.