Are Peas Ok for a Low Carb Diet? The Surprising Truth

October 25, 2025 •

4 min read

Per the USDA, a half-cup serving of green peas contains around 11 grams of total carbohydrates. But are peas ok for a low carb diet? The answer depends heavily on the specific diet plan and the type of pea you're considering, as some varieties are more suitable than others.

Quick Summary

Peas can fit into some low-carb diets, but their higher carb content makes them unsuitable for very strict keto plans. Net carbs vary significantly by pea type, so portion control and opting for varieties like snow or sugar snap peas are key for low-carb eating.

Key Points

Standard Green Peas: High in starch and carbohydrates, making them unsuitable for strict ketogenic diets where carb counts are very low.
Keto-Friendly Peas: Varieties like snow peas and sugar snap peas are significantly lower in net carbs and can be consumed in moderation on a low-carb plan.
Net Carbs Matter: Calculating net carbs by subtracting fiber is crucial. The high fiber in peas can help moderate blood sugar impact, but portion size is still vital.
Portion Control: Even with lower-carb peas, practicing portion control is essential to ensure you stay within your daily carbohydrate budget.
Lower-Carb Swaps: Excellent alternatives to green peas include green beans, broccoli, cauliflower, spinach, and asparagus.
Balancing Meals: Pair smaller amounts of peas with healthy fats and proteins to slow digestion and minimize any potential blood sugar spike.

The Carb Conundrum: Peas and Low-Carb Diets

When considering if peas are acceptable for a low-carb diet, it's crucial to understand why they are treated differently than other green vegetables. Unlike leafy greens or cruciferous vegetables, which are very low in carbohydrates, green peas are classified as starchy vegetables. This places them in a category alongside potatoes and corn, foods that are typically restricted on low-carb eating plans. A strict ketogenic diet, for example, often requires limiting total net carb intake to as little as 20 to 50 grams per day. Including a full cup of green peas, which can contain around 12g of net carbs, would consume a significant portion of this daily allowance and could potentially disrupt ketosis. This is why many strict keto guidelines advise skipping green peas in favor of lower-carb alternatives.

How Net Carbs Affect Your Choice

The concept of net carbs is a key factor in determining if a food is low-carb friendly. Net carbs are calculated by subtracting the fiber content from the total carbohydrates. Fiber is a form of carbohydrate that the body cannot digest, and it does not raise blood sugar levels. Peas are rich in fiber, which helps offset some of their total carb count. The high fiber and protein content in peas can also help slow the absorption of sugar, which contributes to more stable blood sugar levels compared to less-nutritious starchy foods. For moderate or liberal low-carb dieters, this means a small portion of peas can be strategically included in a meal to provide beneficial fiber without causing a major blood sugar spike.

Choosing the Right Peas: A Variety Comparison

Not all peas are created equal when it comes to carbohydrate content. Different varieties have varying nutritional profiles, which directly impacts their suitability for a low-carb diet. Understanding these differences allows dieters to make smarter choices.


Pea Variety	Total Carbs (per 100g)	Fiber (per 100g)	Net Carbs (per 100g)	Suitability for Low Carb
Green Peas	14.4 g	5.5 g	~9 g	Limited amounts on moderate plans; avoided on strict keto
Sugar Snap Peas	7.0 g	4.5 g	~2.5 g	Moderate amounts acceptable, lower in carbs
Snow Peas	7.5 g	2.6 g	~4.9 g	Good for low-carb plans in moderation

As the table illustrates, snow peas and sugar snap peas have a significantly lower net carb count than traditional green peas, making them a much more viable option for low-carb and ketogenic diets. They offer a great crunch and nutritional value without a hefty carb load.

Incorporating Peas into a Low-Carb Plan

For those on a moderate low-carb diet, or for keto dieters looking for a small treat, there are strategies to include peas without derailing progress. Moderation and thoughtful meal construction are key.

Use as a garnish: Instead of a full side dish, sprinkle a small amount of green peas over a salad, stir-fry, or soup. This adds texture and nutrients without a significant carb impact.
Pair for balance: Serve a small portion of peas with a meal rich in healthy fats and protein. This pairing helps slow digestion and minimizes any potential blood sugar spike. For example, add a tablespoon of peas to a dish with grilled chicken and avocado.
Choose the right variety: Prioritize snow peas and sugar snap peas over starchy green peas. These are perfect for snacking on raw with a low-carb dip, or quickly sautéed in a stir-fry.
Consider pea protein: For those who want the protein benefits without the carbs, pea protein powder is a low-carb, high-protein alternative that can be added to shakes.

Lower-Carb Alternatives to Green Peas

For those on a very strict low-carb diet or simply looking for alternatives, a variety of delicious and nutrient-dense vegetables can take the place of peas. Many of these offer a similar texture and flavor profile with a fraction of the net carbs.

Green Beans: Green beans are a popular alternative, with a much lower carb count than green peas, making them a staple in low-carb diets.
Broccoli and Cauliflower: These versatile vegetables can be steamed, roasted, or mashed to create satisfying side dishes that are very low in net carbs.
Asparagus: Asparagus is another excellent low-carb option, rich in nutrients and delicious when roasted or grilled.
Leafy Greens: Spinach, arugula, and other leafy greens are extremely low in carbs and can form the base of countless keto-friendly meals.

Conclusion: Moderation is Key

In summary, whether or not peas are suitable for a low-carb diet depends on your specific carb limits and the type of pea you choose. Standard green peas are starchy and generally best avoided on strict keto plans. However, varieties like snow peas and sugar snap peas are lower in net carbs and can be enjoyed in moderation. Ultimately, a balanced approach is best. Use portion control and consider nutrient-dense, lower-carb alternatives when necessary to stay on track with your dietary goals. For more information on managing your carbohydrate intake, consult the guide on low-carb vegetables from Atkins.

Frequently Asked Questions

Green peas are botanically legumes but are often consumed as a starchy vegetable, similar to potatoes or corn. Their higher carbohydrate content, especially for strict ketogenic guidelines, means they can quickly use up a person's daily carb limit.

It depends on the type. Starchy green peas should generally be avoided on a strict ketogenic diet. However, lower-carb varieties like snow peas and sugar snap peas can be consumed in small, controlled portions.

A half-cup (80g) serving of cooked green peas contains about 12.5 grams of total carbohydrates and 4.4 grams of fiber, resulting in approximately 8.1 grams of net carbs. This is notably higher than many other green vegetables.

Yes, compared to green peas, both sugar snap peas and snow peas are much lower in carbohydrates. Their carb count is low enough to fit into most low-carb diets when eaten in moderation.

You can add a small sprinkle of peas to salads or use them as a garnish on soups. When added to meals rich in protein and healthy fats, the fiber in peas helps manage their impact on blood sugar levels.

Excellent low-carb alternatives to peas include green beans, broccoli, cauliflower, asparagus, and various leafy greens like spinach and arugula. These vegetables offer similar nutrients with a much lower carb count.

Yes, the fiber and protein in peas slow the absorption of carbohydrates into the bloodstream, which helps prevent a rapid spike in blood sugar. This makes the carbs in peas less impactful than those from less fibrous foods, especially when paired with other low-carb items.