Peas, green, frozen, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are bright green, tender-crisp spheres, harvested at peak sweetness and flash-frozen to lock in a fresh, garden-like flavor and a satisfying pop when bitten. Nutritionally, they are a standout source of plant-based protein and dietary fiber, offering a low-calorie, nutrient-dense boost to any meal.
Calorie split: 26% protein · 71% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People adore them for their vibrant color, natural sweetness, and incredible versatility—they can be tossed into a stir-fry, blended into a silky soup, or simply enjoyed as a simple side. Their convenience and ability to add a fresh, wholesome element to both quick weeknight dinners and elegant dishes make them a global pantry staple.
⚠️ Watch-outs & how to enjoy it better
For some, the natural sugars in peas can contribute to a mild blood-sugar rise if eaten in large portions alone. To counteract this, pair them with a source of protein (like chicken, tofu, or lentils) and a healthy fat (like olive oil or avocado) to slow digestion. Those on a low-sodium diet should check labels, as some frozen brands add salt; opt for 'no salt added' varieties.
Key benefits
- Excellent source of plant-based protein (5.15g per 100g).
- High in dietary fiber (4.5g per 100g) for digestive health.
- Very low in fat (0.27g per 100g).
- Naturally sweet with minimal sugar (4.4g per 100g).
- Retains more water-soluble vitamins than canned peas due to quick-freezing.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The quick-freezing process for peas was pioneered by Clarence Birdseye in the 1920s, and it creates tiny ice crystals that preserve the pea's cellular structure, leading to a texture that is often superior to canned peas.
Full nutrition (USDA data · scales with serving)
| Water | 79.5 g |
| Energy | 78.0 kcal |
| Energy | 326 kj |
| Protein | 5.2 g |
| Total lipid (fat) | 0.27 g |
| Ash | 0.80 g |
| Carbohydrate, by difference | 14.3 g |
| Fiber, total dietary | 4.5 g |
| Total Sugars | 4.4 g |
| Sucrose | 4.1 g |
| Glucose | 0.11 g |
| Fructose | 0.13 g |
| Lactose | 0.00 g |
| Maltose | 0.10 g |
| Galactose | 0.00 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 77.0 mg |
| Potassium, K | 110 mg |
| Sodium, Na | 72.0 mg |
| Zinc, Zn | 0.67 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.28 mg |
| Selenium, Se | 1.0 ug |
| Vitamin C, total ascorbic acid | 9.9 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.10 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.14 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 59.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 59.0 ug |
| Folate, DFE | 59.0 ug |
| Choline, total | 27.5 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 105 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1250 ug |
| Carotene, alpha | 20.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2100 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2400 ug |
| Vitamin E (alpha-tocopherol) | 0.03 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 2.3 mg |
| Tocopherol, delta | 0.04 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 24.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 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 | 0.04 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 | 0.13 g |
| PUFA 18:2 | 0.10 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.19 g |
| Isoleucine | 0.18 g |
| Leucine | 0.31 g |
| Lysine | 0.30 g |
| Methionine | 0.08 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.19 g |
| Tyrosine | 0.11 g |
| Valine | 0.22 g |
| Arginine | 0.41 g |
| Histidine | 0.10 g |
| Alanine | 0.23 g |
| Aspartic acid | 0.47 g |
| Glutamic acid | 0.70 g |
| Glycine | 0.17 g |
| Proline | 0.17 g |
| Serine | 0.17 g |
FAQ
Are frozen peas as nutritious as fresh?
Often, yes. Frozen peas are typically blanched and frozen within hours of harvest, which locks in nutrients. Fresh peas can lose sugars and vitamins during transport and storage, so frozen can sometimes be the more nutritious choice.
Do I need to thaw frozen peas before cooking?
For most applications like boiling, steaming, or adding to soups and stews, no—add them directly from frozen. For salads or dishes where you want a crisp texture, a quick thaw under cold running water is sufficient.
Why do my boiled frozen peas sometimes turn mushy?
Overcooking is the main culprit. Bring water to a boil, add peas, and cook for just 2-3 minutes until tender-crisp. Immediately drain and rinse with cold water to stop the cooking process and preserve their bright color and texture.
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 0.78 kcal/g · 26% calories from protein · 4.5 g fiber · 4.4 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: 0.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.