Can I Eat Peas on a Low Carb Diet? A Nutritionist's Guide

October 21, 2025 •

4 min read

While often enjoyed as a healthy vegetable, a half-cup serving of traditional green peas contains a significant amount of carbohydrates—around 11-12 grams. For those on a restrictive eating plan, this leads to an important question: can I eat peas on a low carb diet? The answer varies depending on your dietary goals and the type of pea.

Quick Summary

This article explores whether peas are suitable for a low-carb diet, distinguishing between starchy green peas and lower-carb varieties like sugar snap and snow peas. It covers carb content, portion guidance, and low-carb vegetable swaps.

Key Points

Check the Pea Variety: Traditional green peas are high in carbs, while snow and sugar snap peas are significantly lower.
Green Peas are High in Starch: A half-cup of green peas has around 11-12g of total carbs, which can quickly use up a daily low-carb allowance.
Portion Control is Crucial: If you do include low-carb pea varieties like snow or sugar snap peas, be mindful of your portion sizes to stay within your carb goals.
Consider Low-Carb Alternatives: For a wide variety of meal options, focus on low-carb vegetables like green beans, broccoli, asparagus, and leafy greens.
Use Peas as a Garnish: Incorporate a small sprinkle of peas into salads or other dishes for flavor and texture without a large carb penalty.
Pea Protein is an Option: Pea protein powder provides the protein benefits of peas with minimal carbohydrates.

Understanding Carbs in Different Pea Varieties

Peas are a legume, and like other members of this family, they contain carbohydrates. However, their carb content can vary significantly depending on the variety, which is a crucial factor for anyone following a low-carb or ketogenic diet. Strict low-carb diets, such as the keto diet, often aim for a very low daily carbohydrate intake, sometimes under 20-50 grams.

Starchy Green Peas and Their Impact

Green peas, also known as garden peas, are the variety most commonly found fresh, frozen, or canned. They are considered a starchy vegetable due to their high carbohydrate content.

Carb Load: A single cup of raw green peas can contain about 21 grams of total carbs, with around 14 grams of net carbs after subtracting the generous fiber content. A smaller half-cup serving contains approximately 11-12 grams of total carbs.
Dietary Impact: For someone on a very strict low-carb diet, a half-cup of green peas could use up a substantial portion of their daily carbohydrate allowance. This can make it difficult to stay in a state of ketosis, which is a primary goal of the keto diet.

The Low-Carb Alternatives: Snow and Sugar Snap Peas

Fortunately for pea lovers, not all pea varieties are off-limits. Snow peas and sugar snap peas are significantly lower in carbohydrates, making them a more viable option for many low-carb eaters.

Lower Carbs: Snow peas and sugar snap peas contain far fewer carbs than green peas. For example, 100 grams of snow peas contain only about 7 grams of net carbs.
Moderate Consumption: Even with these lower-carb options, moderation is still key. An entire side dish of these peas could still impact your daily carb count, so it's best to enjoy them in controlled portions.

Incorporating Peas Wisely into Your Diet

For those on a more moderate low-carb plan or simply looking to reduce carb intake, strategic use of peas is possible. The goal is to maximize flavor and nutrition without derailing your progress. Here are some smart ways to enjoy them:

As a Garnish: Use a small sprinkle of green peas to add color and texture to salads or stir-fries without adding a significant number of carbs.
Mixed with Other Veggies: Combine a small amount of green peas with a larger quantity of low-carb vegetables like broccoli or spinach. This allows you to enjoy the flavor while keeping the overall carb load low.
Try Pea Protein: If you're looking for a protein source with the benefits of peas and minimal carbs, consider pea protein powder. It's an excellent way to get pea nutrients without the starchy carbs.
Make Low-Carb Pea Hummus: A low-carb twist on traditional hummus can be made using green peas instead of chickpeas, blended with tahini, olive oil, and lemon juice.

Low-Carb Vegetable Alternatives to Peas

If you find that green peas are too high in carbs for your goals, or you want to expand your vegetable choices, a wide array of excellent low-carb alternatives are available:

Green Beans: These are a fantastic substitute, offering a similar crunch and color with a much lower carb count.
Zucchini: Chop zucchini into small pieces to mimic the look and texture of peas in soups or casseroles.
Broccoli: A low-carb powerhouse, broccoli can be added to many dishes where you might otherwise use peas.
Asparagus: Tender spears of asparagus make a great low-carb side dish or addition to stir-fries.
Cauliflower: In recipes where you might want a textural component, chopped cauliflower florets can work well.

Comparison of Pea Varieties and Low-Carb Swaps


Vegetable	Variety	Total Carbs (g) per 100g	Net Carbs (g) per 100g	Low-Carb Friendliness
Green Peas	Traditional	~16	~10	Generally Not Recommended
Sugar Snap Peas	Hybrid	~8	~7	Good (in Moderation)
Snow Peas	Chinese Pea Pods	~7	~5-7	Excellent (in Moderation)
Green Beans	-	~7	~4.6	Excellent
Broccoli	Cruciferous	~6.6	~4.4	Excellent
Spinach	Leafy Green	~3.6	~1.3	Excellent

Making the Best Choice for Your Diet

Ultimately, the decision to include peas in your low-carb diet depends on your specific carb limits and the type of pea you choose. Green peas are a nutritious legume but are too high in starch for most strict low-carb and keto diets. However, their healthier, lower-carb relatives, snow peas and sugar snap peas, can be enjoyed in moderation. By being mindful of portion sizes and opting for lower-carb varieties, you can strike a balance that supports both your health and your dietary goals. For the most flexibility, focus on the wide variety of genuinely low-carb vegetables available, such as green beans, broccoli, and spinach, to build the foundation of your meals.

Disclaimer: Always consult with a healthcare provider or a registered dietitian before starting a new diet or making significant changes to your nutrition plan.

Frequently Asked Questions

No, traditional green peas are not typically considered keto-friendly due to their high starch and carbohydrate content. Most keto diets aim for a very low carb intake, and the carbs in green peas can quickly push you over your daily limit.

Yes, snow peas are a better option for a low-carb diet than green peas. They contain significantly fewer carbs per serving, but they should still be eaten in moderation to keep your carbohydrate count in check.

A half-cup serving of green peas has approximately 11-12 grams of total carbohydrates. Since they also contain a good amount of fiber, the net carb count is lower, but still relatively high for a strict low-carb diet.

Excellent low-carb substitutes for peas include green beans, chopped zucchini, broccoli florets, asparagus, and leafy greens like spinach. These vegetables offer similar textures and colors with much lower carb counts.

The difference lies in their starch content. Green peas are a starchy vegetable, similar to potatoes or corn, and store more carbohydrates. Snow peas and sugar snap peas are picked earlier and are less starchy, resulting in a lower carbohydrate count.

You can get the flavor and nutritional benefits of peas by using a high-quality pea protein powder, which is very low in carbs. Alternatively, use a small amount of lower-carb snow or snap peas as a garnish.

Canned peas have a similar carb count to fresh peas. Additionally, canned varieties often contain added sodium, so it is generally recommended to opt for frozen or fresh peas instead.