Do peas have any potassium? A comprehensive look at their nutritional profile

November 8, 2025 •

3 min read

According to nutritional data, a single cup of cooked green peas provides over 400 mg of potassium, a vital mineral for bodily function. This raises the pertinent question: do peas have any potassium, and what does this mean for a healthy nutrition diet?

Quick Summary

Peas are a good source of potassium, with the amount varying by variety and cooking method. This legume also offers fiber, protein, and other important nutrients that support overall health, including heart function and blood pressure control.

Key Points

Rich Source of Potassium: Green peas, especially when cooked, are a good source of potassium, with a cup providing over 400 mg.
Preparation Matters: Boiling can reduce the potassium content in peas, while steaming helps preserve more of the mineral.
Nutrient-Dense: Besides potassium, peas are packed with fiber, protein, vitamins (A, C, K), and other minerals like magnesium and iron.
Heart Health Benefits: The potassium, fiber, and antioxidants in peas contribute to heart health by helping to manage blood pressure and cholesterol levels.
Considerations for Kidney Health: Individuals with kidney disease may need to monitor pea intake due to potassium levels, and preparation methods can help manage this.
Comparative Value: While a good source, peas contain less potassium per serving compared to some other vegetables like potatoes and spinach.

The Role of Potassium in a Healthy Diet

Potassium is an essential mineral and electrolyte that plays a crucial role in maintaining overall health. It is necessary for the proper functioning of nerves, muscles, and the heart, and it helps move nutrients into and waste products out of cells. Maintaining a balanced potassium level is particularly important for blood pressure regulation, as it helps offset the effects of sodium. A diet rich in potassium can help manage blood pressure, reduce the risk of cardiovascular disease, and protect against strokes.

Do Peas Have Any Potassium? Yes, and Here’s How Much

The answer is a definitive yes—peas do contain potassium, but the quantity depends on the variety and preparation method. For example, a cup of cooked, boiled green peas contains approximately 433.6 mg of potassium, making them a significant source. Other types of peas and preparation methods yield different amounts:

Raw green peas: A cup contains about 353.8 mg of potassium.
Frozen green peas (cooked): A half-cup serving provides around 88 mg of potassium.
Canned green peas: A cup can contain about 276.9 mg, but sodium content is often higher, so choosing unsalted options is best.
Dry split peas (cooked): A half-cup portion offers roughly 355 mg of potassium.
Sugar snap and snow peas: These varieties also provide potassium, with a half-cup of fresh snow peas containing approximately 160 mg.

The preparation method significantly impacts the final potassium level. Boiling, particularly when started with cold water, has been shown to reduce potassium content as some of the mineral leaches into the cooking water. Steaming, on the other hand, helps preserve more of the vegetable's nutrients.

Other Nutritional Benefits of Peas

Beyond their potassium content, peas are a powerhouse of other beneficial nutrients.

High in Fiber: Peas are an excellent source of dietary fiber, which is crucial for digestive health, managing cholesterol levels, and promoting satiety.
Rich in Protein: As a legume, peas are a valuable source of plant-based protein, making them an excellent choice for vegetarian and vegan diets.
Vitamins and Minerals: Peas contain a host of other essential micronutrients, including vitamins A, C, and K, as well as magnesium, iron, and zinc.
Antioxidant Properties: The presence of compounds like flavonoids, carotenoids, and vitamin C provides antioxidant benefits that protect cells from damage and reduce inflammation.

Dietary Considerations for Potassium Intake

For most healthy individuals, the potassium in peas is a beneficial addition to their diet. However, people with certain medical conditions, especially chronic kidney disease (CKD), may need to monitor their potassium intake. In such cases, managing diet is crucial to prevent high blood potassium levels, a condition known as hyperkalemia.

Tips for managing potassium from peas in a kidney-friendly diet:

Consult a renal dietitian to understand your specific dietary needs.
Choose fresh or frozen green peas, which generally have lower potassium levels than mature, dried peas.
Use cooking methods that reduce potassium, such as boiling in a large pot of water and then draining the liquid.
Measure portion sizes carefully to control total intake.

Comparison Table: Potassium in Peas vs. Other Vegetables


Vegetable	Portion Size	Potassium (mg)
Green Peas, cooked	1 cup	~433.6
Frozen Green Peas, cooked	1/2 cup	~88
Baked Potato, with skin	1 medium	~925
Cooked Broccoli	1/2 cup	~230
Raw Carrots	1 small	~200
Spinach, cooked	1 cup	~839

As the table illustrates, while peas are a good source of potassium, some other vegetables contain significantly higher amounts. This information is valuable for those looking to both increase or decrease their potassium intake.

Conclusion

So, do peas have any potassium? Yes, they do, and a respectable amount at that. For most people, this potassium, along with a rich array of other nutrients like fiber and protein, makes peas a heart-healthy and valuable part of a balanced diet. Individuals with specific medical concerns, particularly related to kidney function, should consult with a healthcare provider to determine the appropriate portion sizes and preparation methods for their needs. Peas are a versatile, nutritious, and widely available vegetable that can contribute significantly to your mineral and vitamin intake, supporting overall health and well-being. For more detailed nutritional information, sources like the University of Rochester Medical Center provide comprehensive data.

Frequently Asked Questions

A standard one-cup serving of cooked green peas contains approximately 433.6 mg of potassium. The amount can vary depending on whether the peas are fresh, frozen, or canned, as well as the cooking method used.

Peas contain a decent amount of potassium, placing them in the medium-to-high range compared to many other vegetables. However, they are not as high in potassium as foods like baked potatoes or spinach.

Boiling peas, especially if you discard the water, can reduce the potassium content, as some of the mineral leaches into the water. Steaming is a method that retains more of the nutrients, including potassium.

Yes, the potassium in peas helps maintain a healthy heart rhythm, supports muscle function, and contributes to normal blood pressure levels. A diet rich in potassium can also protect against strokes.

Individuals with kidney disease need to monitor their potassium intake. While some peas are lower in potassium (like fresh green peas), they should consult with a renal dietitian to determine the appropriate portion size and preparation methods for their specific health needs.

Yes, potassium levels vary by pea type. For instance, dried split peas have a higher concentration of minerals, while fresh green peas and pea pods tend to have less.

In addition to potassium, peas are a good source of dietary fiber, protein, and vitamins such as A, C, and K. They also provide antioxidants and minerals like magnesium, iron, and zinc.