Peas and carrots, frozen, cooked, fat added
Common food
This is the classic frozen vegetable blend of sweet carrots and earthy peas, typically cooked with a small amount of fat like butter or oil to enhance flavor and texture. The carrots offer a tender, slightly sweet bite, while the peas provide a pleasant pop and a mild, starchy taste. Nutritionally, it's a low-calorie, high-fiber side dish that delivers a solid dose of vitamin A from the carrots and plant-based protein from the peas.
Calorie split: 14% protein · 53% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love this duo for its comforting, familiar flavor and the satisfying contrast between the soft carrot and the firm pea. It's a versatile, no-fuss side that complements everything from roasted meats to creamy casseroles.
⚠️ Watch-outs & how to enjoy it better
The added fat, while improving taste, increases the calorie count. For those monitoring blood sugar, the natural sugars in carrots and peas can cause a mild spike. To counteract this, pair the dish with a lean protein (like chicken or fish) and a healthy fat (like olive oil) to slow digestion and stabilize blood sugar levels.
Key benefits
- High in dietary fiber, supporting digestive health.
- Excellent source of Vitamin A (beta-carotene) from carrots.
- Good source of plant-based protein from peas.
- Low calorie density, ideal for weight management.
- Convenient, pre-cut, and quick to prepare.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of peas and carrots became a staple in American home cooking largely due to the rise of the frozen food industry in the 1950s, which made pre-mixed, convenient vegetable blends widely available.
Full nutrition (USDA data · scales with serving)
| Water | 82.4 g |
| Energy | 80.0 kcal |
| Protein | 2.9 g |
| Total lipid (fat) | 2.9 g |
| Carbohydrate, by difference | 10.7 g |
| Fiber, total dietary | 3.7 g |
| Total Sugars | 4.2 g |
| Calcium, Ca | 28.0 mg |
| Iron, Fe | 0.95 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 53.0 mg |
| Potassium, K | 155 mg |
| Sodium, Na | 188 mg |
| Zinc, Zn | 0.46 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 0.80 ug |
| Vitamin C, total ascorbic acid | 5.9 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.94 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 32.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 32.0 ug |
| Choline, total | 17.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 472 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 4579 ug |
| Carotene, alpha | 1808 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1489 ug |
| Vitamin E (alpha-tocopherol) | 0.73 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 21.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.69 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 | 0.39 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.92 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.88 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.87 g |
| PUFA 18:2 | 0.78 g |
| PUFA 18:3 | 0.09 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 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 frozen peas and carrots as nutritious as fresh?
Yes, often more so. They are typically flash-frozen at peak ripeness, which preserves their vitamins and minerals better than fresh produce that may spend days in transit.
How do I prevent them from becoming mushy?
Avoid overcooking. For best texture, add them to a hot pan or boiling water for just 3-5 minutes until tender-crisp. You can also sauté them in a little butter or oil for a better texture.
What does 'fat added' mean on the label?
It means a small amount of fat, like butter, oil, or margarine, was added during processing or packaging to enhance flavor, prevent clumping, or improve mouthfeel.
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 0.80 kcal/g · 14% calories from protein · 3.7 g fiber · 4.2 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: 1.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.