Are Peas High in Lysine? An In-Depth Nutritional Analysis

December 6, 2025 •

4 min read

A cup of cooked green peas provides around 502 milligrams of lysine, an essential amino acid your body cannot produce on its own. This raises the question for many, especially those on plant-based diets: are peas high in lysine, and do they meet the criteria for a significant source?

Quick Summary

Peas offer a good amount of the essential amino acid lysine but are not among the highest sources when compared to other legumes or animal products. Their nutritional value extends beyond lysine, providing important protein, fiber, and vitamins.

Key Points

Lysine is Essential: It is one of nine essential amino acids that your body cannot produce and must be obtained from food.
Peas are a Moderate Source: A cup of cooked green peas provides around 502 mg of lysine, which is a good contribution but not considered exceptionally high compared to other sources.
Soybeans Offer More Lysine: Legumes like soybeans, chickpeas, and various beans contain significantly more lysine per serving than green peas.
Complementary Proteins: To ensure adequate lysine intake on a plant-based diet, combine peas with other foods rich in different amino acids throughout the day, such as pairing legumes with grains.
Peas are Nutrient-Dense: Beyond lysine, peas offer a wealth of other nutrients, including fiber, protein, and vitamins A, K, and C, making them a very healthy dietary choice.
Animal Sources are Highest: Animal proteins such as beef, chicken, and fish are generally the richest sources of lysine.
Lysine Supports Various Functions: This amino acid is vital for muscle turnover, protein synthesis, calcium absorption, and may aid in immune function.

The Importance of Lysine: An Essential Amino Acid

Lysine is one of nine essential amino acids that humans must obtain from their diet because the body cannot synthesize it. It plays a crucial role in several bodily functions, including protein synthesis, tissue repair, enzyme production, and calcium absorption. A deficiency can lead to negative health outcomes, underscoring the importance of consuming adequate amounts through food.

The Lysine Content of Peas

When evaluating if peas are 'high' in lysine, it's important to consider context. While a single cup of cooked green peas contains approximately 502 mg of lysine, this quantity is moderate when compared to other sources. A diet that includes peas is a step toward meeting daily needs, especially for those on a plant-based diet, but relying on peas alone as the primary source of lysine might not be sufficient for everyone. Peas are also noted for their overall impressive nutrition profile, offering a significant amount of protein, fiber, and various vitamins and minerals.

How Peas Compare to Other Legumes

Peas are part of the legume family, which as a group are a notable source of protein and, in many cases, lysine. However, the lysine content can vary significantly among different types of legumes. For example, some search results suggest that cooked split peas can offer more lysine per cup than green peas. Comparing green peas to other legumes helps put their lysine contribution into perspective.

High-Lysine Plant-Based Foods

For individuals seeking to maximize their plant-based lysine intake, several other options outperform peas. This is particularly relevant for combining different protein sources to create a complete amino acid profile, which is important for vegans and vegetarians. Foods rich in lysine can be incorporated into a balanced diet to ensure all essential amino acid needs are met. Here is a list of some of the top contenders:

Soy products: Foods like tofu, tempeh, and soybeans are consistently mentioned as having a superior lysine and overall amino acid profile compared to other plant-based proteins.
Other beans and lentils: Navy beans, black beans, chickpeas, and lentils are all robust sources of lysine.
Certain seeds: Pumpkin and squash seeds are excellent plant-based sources of this essential amino acid.
Quinoa: This pseudocereal is a complete protein, meaning it contains all nine essential amino acids, including lysine.

A Balanced Nutritional Profile Beyond Lysine

Beyond their contribution of lysine, peas offer a wealth of other nutritional benefits. A 1/2 cup serving of cooked peas provides significant amounts of dietary fiber, protein, and a range of vitamins such as Vitamin A, K, and C. This dense nutrient profile makes them a valuable addition to any healthy diet, regardless of their specific ranking as a lysine source. They contribute to a feeling of fullness, support digestive health, and provide antioxidants that protect the body from damage.

Comparison Table: Lysine in Various Foods

To provide a clear perspective on how green peas fit into the broader landscape of lysine-rich foods, the following table compares the lysine content per cooked cup for several common options. The comparison illustrates that while peas are a good source, they are not the highest.


Food Type (cooked)	Lysine Content (per cup)	Notes
Navy Beans	1,381 mg	A very high plant-based source
Tofu (Firm, ½ cup)	1,113 mg	An excellent source for vegans/vegetarians
Split Peas	~1,200 mg (estimated, high)	High concentration
Green Peas	502 mg	A moderate, valuable source
Beef (Skirt, 6 oz)	5,619 mg	A very high animal-based source

Note: Values can vary depending on preparation and specific variety.

Dietary Strategies for Optimal Lysine Intake

For those on a plant-based diet, combining different protein sources throughout the day is the most effective strategy for meeting all essential amino acid requirements. Since cereals are often low in lysine, pairing a high-lysine source like peas with a grain can help create a complete protein meal. This concept of "protein combining" or "complementary proteins" ensures a balanced intake over the course of the day.

It is also worth noting that some studies suggest that lysine may help with calcium absorption and bone health, as well as potentially managing certain health conditions like cold sores. For more comprehensive information on lysine and its functions, authoritative medical sources can be consulted.

Conclusion

In summary, while peas are not a 'high' source of lysine in the same league as soybeans or animal proteins, they are a valuable contributor to a healthy diet. They provide a moderate amount of this essential amino acid along with a host of other important nutrients. By integrating peas with other complementary protein sources, individuals can easily meet their dietary lysine requirements, enjoying the full range of benefits this versatile and nutritious legume has to offer.

Frequently Asked Questions

Yes, pea protein is considered a good source of lysine for vegans and vegetarians. However, for a balanced amino acid profile, it should be combined with other plant-based protein sources, as cereals are often low in lysine.

The lysine content in green peas is typically lower than in other legumes like soybeans, chickpeas, and certain beans. For instance, a cup of navy beans contains significantly more lysine than a cup of green peas.

Yes, it is entirely possible to get enough lysine from a plant-based diet. Focus on incorporating a variety of lysine-rich plant foods like soy products, other legumes, and quinoa to meet your needs.

Lysine is important because it is an essential building block for proteins in the body. It supports critical functions such as tissue repair, hormone and enzyme production, and calcium absorption.

Minor losses of heat-sensitive nutrients can occur during cooking, but the primary amino acid content, including lysine, remains largely stable. The lysine values cited for cooked peas show they retain a substantial amount.

Some of the highest sources of lysine include animal products like beef, chicken, and fish. For plant-based diets, soybeans, split peas, and navy beans are among the top sources.

Peas, like most legumes, are not considered a complete protein source on their own because they contain limited amounts of certain sulfur-containing amino acids like methionine. However, combining them with a food rich in these amino acids (like grains) creates a complete protein.