Cooked peas are nutrient-dense vegetables with moderate calorie content. Research from Medical News Today shows that peas provide excellent nutritional value with varying calorie content based on type and preparation:

Green Peas (Cooked, by serving size):
• 1/4 cup (40g): 34 calories
• 1/2 cup (80g): 67 calories
• 1 cup (160g): 134 calories
• 1.5 cups (240g): 202 calories
• 2 cups (320g): 269 calories

Different Pea Types (per 1 cup cooked, 160g):
• Green peas: 134 calories
• Snow peas: 67 calories
• Black-eyed peas: 171 calories
• Pigeon peas: 194 calories
• Split peas: 189 calories
• Chickpeas: 262 calories

Calculate your daily calorie needs with our BMR calculator to see how cooked peas fit into your nutrition plan.

Peas Serving Size Guidelines

Standard Serving: One cup of cooked green peas (160g) provides about 134 calories and serves as an excellent source of protein, fiber, and essential vitamins.

Serving Variations:
• 1/4 cup: 40g (small side portion)
• 1/2 cup: 80g (standard side dish)
• 1 cup: 160g (generous serving)
• 1.5 cups: 240g (large portion)
• 2 cups: 320g (family-style serving)

Portion Control: Cooked peas are naturally portion-friendly due to their high fiber and protein content. Plan your daily macros to include this nutritious vegetable in your balanced diet.

Cooked peas are nutritional powerhouses packed with plant-based protein, fiber, and essential vitamins. Studies from PMC Research demonstrate that peas provide comprehensive nutrition with excellent bioavailability.

Key Nutrients (per 1 cup cooked green peas, 160g):
• Protein: 8.6g (high-quality plant protein)
• Dietary Fiber: 8.8g (supports digestive health)
• Carbohydrates: 25.0g (complex carbs for energy)
• Vitamin C: 23mg (immune system support)
• Vitamin K: 41mcg (bone health)
• Folate: 101mcg (cell division and DNA synthesis)
• Iron: 2.5mg (oxygen transport)
• Potassium: 434mg (heart health)

Complete Amino Acid Profile: Peas provide all essential amino acids, making them an excellent protein source. Calculate your daily protein needs to optimize your pea consumption with other protein sources.

Glycemic Index and Blood Sugar Impact

Low to Moderate Glycemic Index: Cooked peas have a glycemic index of approximately 48-54, making them a low to moderate GI food. Research from University of Rochester Medical Center confirms peas’ beneficial impact on blood glucose management.

Blood Sugar Response: The high fiber and protein content in peas helps slow glucose absorption, preventing rapid blood sugar spikes and providing sustained energy release.

Metabolic Benefits: Regular pea consumption supports healthy glucose metabolism and insulin sensitivity. Use our glycemic index calculator to plan balanced meals with appropriate pea portions.

Heart Health & Cardiovascular Support

Cholesterol Management: The soluble fiber in cooked peas helps reduce LDL (bad) cholesterol levels by binding to cholesterol in the digestive system and promoting its elimination.

Blood Pressure Support: High potassium content (434mg per cup) helps regulate blood pressure by counteracting sodium effects and supporting healthy blood vessel function.

Anti-inflammatory Properties: Peas contain antioxidants and anti-inflammatory compounds that support cardiovascular health. Monitor your heart health with our heart rate calculator.

Digestive Health & Weight Management

High Fiber Content: With 8.8g of fiber per cup, cooked peas promote healthy digestion, regular bowel movements, and beneficial gut bacteria growth.

Satiety and Weight Control: The combination of protein (8.6g) and fiber helps increase feelings of fullness, potentially reducing overall calorie intake and supporting weight management.

Blood Sugar Stability: The fiber and protein content helps stabilize blood sugar levels, reducing cravings and energy crashes. Use our BMI calculator to track your weight management progress.

Optimal Cooking Methods for Nutrition

Steaming: Preserves the most nutrients, especially water-soluble vitamins like vitamin C and B vitamins. Steaming retains up to 90% of the original vitamin content.

Boiling: Quick boiling (3-5 minutes) minimizes nutrient loss. Avoid overcooking to preserve texture and nutritional value. Using minimal water helps retain water-soluble nutrients.

Microwaving: Excellent method for preserving nutrients due to short cooking time and minimal water use. Maintains color, texture, and nutritional integrity effectively.

Nutrient Retention Tips

Minimal Water: Use just enough water to create steam when boiling to prevent nutrient leaching into cooking water.

Short Cooking Time: Cook peas just until tender-crisp to maintain maximum nutritional value and optimal texture.

Fresh vs. Frozen: Frozen peas often retain more nutrients than fresh peas that have been stored for extended periods. Plan your nutrition with our workout planner.

Fitness & Athletic Performance

Pre-Workout Fuel: The complex carbohydrates in peas provide sustained energy for workouts, while the protein supports muscle function and recovery.

Post-Workout Recovery: The combination of protein and carbohydrates makes peas an excellent post-exercise food for muscle recovery and glycogen replenishment.

Endurance Support: The iron content helps with oxygen transport, while B vitamins support energy metabolism. Calculate your exercise calorie burn to determine optimal pea portions for your activity level.

Special Dietary Considerations

Plant-Based Diets: Peas are excellent protein sources for vegetarians and vegans, providing essential amino acids often lacking in plant-based diets.

Gluten-Free: Naturally gluten-free, making them safe for people with celiac disease or gluten sensitivity.

Low Sodium: With only 5mg of sodium per cup, cooked peas are heart-healthy options for those managing blood pressure. Calculate your ideal weight for personalized nutrition planning.

Choosing the Right Pea Variety

Green Garden Peas: Classic choice with sweet flavor and tender texture. Highest in vitamin C and excellent for general nutrition needs.

Snow Peas: Lower in calories but high in vitamin C. The edible pods provide additional fiber and crunch, perfect for stir-fries and salads.

Black-Eyed Peas: Higher in protein and fiber, making them more filling and suitable for main dishes. Excellent source of folate and iron.

Preparation and Serving Suggestions

Simple Seasonings: Enhance flavor with herbs like mint, parsley, or thyme without adding significant calories. Lemon juice adds vitamin C and bright flavor.

Healthy Combinations: Pair with whole grains for complete protein profiles, or add to salads for extra nutrition and texture.

Portion Balance: Use peas as both a vegetable and protein source in meals. Use our fat intake calculator to balance added fats from cooking methods and seasonings.

Are cooked peas healthy for daily consumption?

Yes, cooked peas are excellent for daily consumption as part of a balanced diet. They provide high-quality plant protein, essential vitamins, minerals, and fiber. One cup provides about 8.6g of protein and 8.8g of fiber, supporting both muscle health and digestive function. Their low calorie density (134 calories per cup) makes them suitable for weight management while providing substantial nutrition.

How do cooked peas compare to other vegetables nutritionally?

Cooked peas are among the most protein-rich vegetables, containing significantly more protein than most other vegetables. They provide 8.6g of protein per cup compared to broccoli’s 3g or carrots’ 1g. Peas also excel in fiber content and provide substantial amounts of vitamin C, vitamin K, and folate. Use our macro calculator to see how peas fit into your daily nutritional goals.

Can I eat peas if I’m trying to lose weight?

Absolutely! Cooked peas are excellent for weight loss due to their high fiber and protein content, which promote satiety and help control appetite. At 134 calories per cup, they provide substantial nutrition while being relatively low in calories. The fiber helps you feel full longer, potentially reducing overall calorie intake. Calculate your daily calorie needs with our calorie calculator to determine how peas can support your weight loss goals.

What’s the best way to cook peas to retain maximum nutrition?

Steaming is the best method to retain maximum nutrition, preserving up to 90% of water-soluble vitamins. If boiling, use minimal water and cook for the shortest time possible (3-5 minutes) until tender-crisp. Microwaving is also excellent for nutrient retention. Avoid overcooking, which can destroy heat-sensitive vitamins like vitamin C and reduce the overall nutritional value.