Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program)
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Frozen green peas are vibrant, starchy-sweet gems harvested at peak ripeness and flash-frozen to lock in a crisp, fresh snap. They offer a satisfying, slightly earthy sweetness and a pop of color to any dish. Nutritionally, they are a standout for their high fiber and plant-based protein content relative to their low calorie count.
💚 Why it's loved
People love them for their natural sweetness, vibrant color, and incredible convenience—they require no prep and cook in minutes. They are a versatile staple that can be a side dish, a soup thickener, or a protein boost in salads.
⚠️ Watch-outs & how to enjoy it better
For those monitoring blood sugar, the carbohydrate content (including natural sugars) is notable. To mitigate, pair peas with a source of protein or healthy fat (like a sprinkle of cheese or a drizzle of olive oil) to help slow digestion. Those with IBS may need to watch portion size due to FODMAPs.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Good plant-based protein source for a vegetable.
- Low in fat and a source of vitamins like K and C.
- Flash-freezing preserves nutrients often lost in fresh transport.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of flash-freezing peas was pioneered by Clarence Birdseye in the 1920s after observing Inuit preservation techniques, revolutionizing the frozen food industry.
Full nutrition (scales with serving)
| Water | 80.0 g |
| Energy | 77.0 kcal |
| Energy | 322 kj |
| Protein | 5.2 g |
| Total lipid (fat) | 0.40 g |
| Ash | 0.78 g |
| Carbohydrate, by difference | 13.6 g |
| Fiber, total dietary | 4.5 g |
| Total Sugars | 5.0 g |
| Sucrose | 4.6 g |
| Glucose | 0.08 g |
| Fructose | 0.25 g |
| Lactose | 0.00 g |
| Maltose | 0.08 g |
| Galactose | 0.00 g |
| Starch | 4.2 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 82.0 mg |
| Potassium, K | 153 mg |
| Sodium, Na | 108 mg |
| Zinc, Zn | 0.82 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.34 mg |
| Selenium, Se | 1.9 ug |
| Vitamin C, total ascorbic acid | 18.0 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.10 mg |
| Niacin | 1.7 mg |
| Pantothenic acid | 0.55 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 53.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 53.0 ug |
| Folate, DFE | 53.0 ug |
| Choline, total | 27.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 103 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1225 ug |
| Carotene, alpha | 20.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2058 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2352 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.75 mg |
| Tocopherol, delta | 0.01 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 27.9 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Fatty acids, total saturated | 0.07 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 | 0.06 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.14 g |
| PUFA 18:3 | 0.03 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 |
| Tryptophan | 0.04 g |
| Threonine | 0.20 g |
| Isoleucine | 0.19 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 | 0.23 g |
| Arginine | 0.41 g |
| Histidine | 0.10 g |
| Alanine | 0.23 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 0.71 g |
| Glycine | 0.18 g |
| Proline | 0.17 g |
| Serine | 0.17 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Do I need to thaw frozen peas before cooking?
No, you can cook them directly from frozen. Add them to boiling water, soups, or stir-fries in the last 3-5 minutes of cooking.
Are canned peas a good substitute?
Canned peas are softer and often higher in sodium. For texture and nutrition, frozen peas are generally preferred. If using canned, rinse them to reduce sodium.
Can I eat frozen peas raw?
While safe, the texture is starchy and less palatable when raw. They are best enjoyed cooked to bring out their sweetness and soften their texture.