Are sweet peas or green beans healthier?

November 21, 2025 •

4 min read

According to nutrition data, sweet peas contain nearly three times more protein and almost double the carbohydrates compared to green beans per serving. When adding a vibrant vegetable to your meal, considering if sweet peas or green beans are healthier depends on your specific dietary goals, since each offers a unique nutritional profile.

Quick Summary

Both green beans and sweet peas offer valuable nutrients, though their compositions differ significantly. Peas are higher in protein, fiber, and many B vitamins, while green beans are lower in calories and better for low-FODMAP diets due to their lower carb count.

Key Points

Protein and Fiber: Sweet peas are much higher in protein and dietary fiber, promoting satiety and blood sugar control.
Calorie and Carb Count: Green beans are significantly lower in calories and carbs, making them better for specific weight loss or keto diets.
Vitamin B Power: Sweet peas are exceptionally rich in B vitamins like B1, B5, and B6, crucial for energy production.
Bone Health: Green beans are a better source of vitamin K and calcium, which are essential for strong, healthy bones.
Digestive Comfort: For those with IBS or sensitive digestion, low-FODMAP green beans are often more easily tolerated than sweet peas.
Dietary Goals: The healthier choice depends on your specific nutritional needs, whether prioritizing protein or managing calorie/carb intake.

When evaluating whether sweet peas or green beans are healthier, the answer is not a simple one-size-fits-all. Both are excellent choices for a balanced diet, but a closer look at their nutritional compositions reveals key differences that cater to various health needs and dietary preferences. Sweet peas, for instance, are denser in calories and macronutrients, while green beans are lighter and offer certain vitamins in higher concentrations.

Macronutrient Breakdown: Calories, Protein, and Carbs

The most significant differences between these two vegetables are found in their macronutrient profiles. Per 100-gram serving, sweet peas are much more calorie-dense, largely due to higher levels of protein and carbohydrates.

Protein: Sweet peas are a notable plant-based protein source, providing almost three times more protein than green beans, making them a better choice for those seeking to increase their protein intake.
Carbohydrates and Fiber: With more than double the carbohydrates, sweet peas also contain significantly more dietary fiber. This combination of protein and fiber helps regulate blood sugar and promotes a feeling of fullness, which can be beneficial for weight management. Green beans, on the other hand, have a lower carbohydrate count, making them more suitable for very low-carb or keto-friendly diets.
Calories: For those monitoring calorie intake, green beans are the clear winner, with less than half the calories per serving compared to sweet peas.

Vitamins and Minerals: A Micronutrient Comparison

While peas and green beans both contain a range of vitamins and minerals, they each have their own strengths in the micronutrient category.

Sweet Pea Strengths

Sweet peas are a powerhouse for many essential vitamins, particularly the B-group vitamins.

Vitamin B5 (Pantothenic Acid): Peas are exceptionally rich in vitamin B5, which is crucial for energy metabolism.
Vitamins B1 and B6: These vegetables provide significantly more thiamine (B1) and pyridoxine (B6) than green beans, supporting nervous system health and red blood cell formation.
Vitamin A and C: Peas also contain substantial amounts of vitamins A and C, which act as powerful antioxidants to protect cells from damage and support immune function.
Minerals: They offer higher levels of zinc, phosphorus, iron, and magnesium, all vital for various bodily functions.

Green Bean Strengths

Green beans excel in providing other key nutrients that are essential for bone health and beyond.

Vitamin K: Green beans are a superior source of vitamin K, a fat-soluble vitamin necessary for proper blood clotting and bone health.
Calcium: For bone strength, green beans contain more calcium per serving compared to sweet peas.
Silica: These legumes are also notably rich in silica, a trace mineral that may support hair, skin, and nail health.
Lower Sodium: Green beans naturally contain less sodium than sweet peas.

Dietary and Digestive Considerations

For some individuals, the choice between these two legumes comes down to digestive tolerance and dietary restrictions.

Glycemic Index (GI): Green beans have a lower GI (36) than sweet peas (54). This means they cause a slower and more gradual rise in blood sugar, making them a better option for people monitoring their glucose levels.
FODMAPs: Green beans are low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which are types of carbohydrates that can cause digestive distress for individuals with conditions like Irritable Bowel Syndrome (IBS). Sweet peas are higher in FODMAPs and may need to be limited by sensitive individuals.

Comparison Table


Nutrient (per 100g serving)	Sweet Peas	Green Beans
Calories	84 kcal	35 kcal
Protein	8.58 g	2.0 g (approx.)
Dietary Fiber	5.5 g	3.2 g
Net Carbs	10.1 g	4.6 g
Vitamin K	Present	Richer Source
Vitamin B5	2000x More	Present
Calcium	27 mg	50 mg
Zinc	5x More	Present

Conclusion: Which is the Healthier Choice for You?

Ultimately, the question of whether sweet peas or green beans are healthier depends on what your body needs most. For those seeking higher amounts of plant-based protein, fiber, and a broad spectrum of B vitamins, sweet peas are the superior choice. This makes them particularly beneficial for vegetarians, vegans, or anyone looking to feel more full and energized. On the other hand, if you are counting calories, following a low-FODMAP or low-glycemic diet, or simply want a lighter, more refreshing vegetable, green beans are the better option due to their lower carb count and significant vitamin K and calcium content. For the best nutritional benefits, health experts recommend incorporating a variety of different vegetables into your diet. By alternating between these two nutritious legumes, you can reap the unique rewards each has to offer.

For more detailed nutritional information on green peas, you can consult resources like the article on Healthline: Why Green Peas are Healthy and Nutritious.

Frequently Asked Questions

Sweet peas have significantly more protein than green beans. Per 100 grams, sweet peas provide almost three times the protein, making them a more substantial plant-based protein source.

Yes, green beans can be better for weight loss because they are significantly lower in calories and carbohydrates than sweet peas. Their lower energy density allows for larger portion sizes without adding many calories.

Green beans are generally better for bone health as they contain more vitamin K and calcium compared to sweet peas. Both nutrients are vital for maintaining bone density.

Yes, sweet peas have a higher glycemic index (GI) than green beans, meaning they can cause a quicker rise in blood sugar levels. Green beans, with a lower GI, are a better choice for blood sugar management.

Green beans are the better option for individuals with Irritable Bowel Syndrome (IBS) or sensitive digestion because they are low in FODMAPs, a type of carbohydrate that can cause digestive issues. Sweet peas are higher in FODMAPs.

You can, but be aware of the nutritional and textural differences. Sweet peas are sweeter, starchier, and higher in calories, protein, and carbs. This will change the overall nutritional profile and taste of the dish.

This depends on the specific vitamin. Sweet peas are a powerhouse for B vitamins (especially B5, B1, and B6), while green beans are a better source of Vitamin K.