Protein in Garden Peas: How Much per 100g and per Portion
Boiled frozen garden peas provide 5.5g of protein per 100g. Protein accounts for a significant share of their energy, at 31% of the total calories, making them a useful plant-based protein source. An 80g portion contains 4.4g of protein. This data applies specifically to frozen peas that have been boiled in unsalted water.
CoFID 13-536 · Peas, frozen, boiled in unsalted water
What the numbers say
- Protein per calorie. Garden peas provide 7.9g of protein for every 100 kcal. Protein makes up 31% of the total energy in the boiled vegetable.
- Low in fat and salt. According to UK front-of-pack guidance, boiled peas are low in fat, saturated fat, and salt. Their sugar content is rated as medium.
- Source of fibre. Boiled garden peas are also a source of dietary fibre, providing 5.5g per 100g, which is the same amount as their protein content.
Garden Peas macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 70 kcal 299 kJ |
4% | – |
| Protein | 5.5g | 11% | – |
| Fat | 0.7g | 1% | low |
| of which saturates | 0.1g | 1% | low |
| Carbohydrate | 11.2g | 4% | – |
| of which sugars | 5.9g | 7% | medium |
| Fibre | 5.5g | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in garden peas by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 4.4g | 56 | 9g | 0.6g |
| 100g | 5.5g | 70 | 11.2g | 0.7g |
| 200g | 11g | 140 | 22.4g | 1.4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of garden peas for 20g or 30g of protein
- To get 20g of protein from garden peas alone, you would need to eat a large portion of 364g, which contains 255 kcal.
- For a 30g protein target, the amount required increases to 545g of boiled peas, providing 382 kcal and 61.1g of carbohydrates.
- The nutritional data is for boiled weight. Frozen peas will weigh less before cooking as they absorb water during the boiling process.
How it compares with other beans, pulses and soya foods
Within the ‘beans, pulses and soya foods’ category, boiled garden peas have a relatively modest protein content by weight, ranking 16th out of 17 similar foods on this site. However, when measured by protein per calorie, they rank higher at 10th in the group. Foods like Red Lentils (8.1g protein per 100g) and Cannellini Beans (7.6g per 100g) offer more protein by weight. Peas have a similar protein-per-calorie value (7.9g per 100 kcal) to Red Lentils and are slightly higher than Butter Beans (7.7g per 100 kcal), making them an efficient protein source for their energy content.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Garden Peas | 5.5g | 70 | 7.9g |
| Butter Beans | 5.9g | 77 | 7.7g |
| Red Lentils | 8.1g | 102 | 7.9g |
| Cannellini Beans | 7.6g | 104 | 7.3g |
| Green and Brown Lentils | 7.8g | 92 | 8.5g |
Quick answers
Are garden peas a good source of protein?
Boiled garden peas contain 5.5g of protein per 100g. While many other pulses have more protein by weight, protein still makes up 31% of the calories in peas, making them a useful addition to a varied diet.
How much protein is in a portion of peas?
An 80g portion of boiled frozen peas provides 4.4g of protein and 56 calories. A larger 200g portion contains 11g of protein.
Are garden peas high in sugar?
Garden peas have a ‘medium’ sugar rating on UK front-of-pack labels, containing 5.9g of sugars per 100g. They are rated ‘low’ for fat, saturated fat, and salt.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.