How Many Calories Are in 100 g of Frozen Peas?

November 26, 2025 •

3 min read

According to the USDA, 100 grams of frozen, unprepared green peas contain approximately 77 calories. This low-calorie count, combined with a dense nutritional profile, makes frozen peas a powerhouse addition to any meal, providing essential vitamins, minerals, and fiber without a heavy caloric load.

Quick Summary

This guide breaks down the precise calorie and macronutrient content for 100 grams of frozen peas, detailing their nutritional benefits, comparing them to fresh and canned versions, and offering tips for a healthy diet.

Key Points

Calorie Count: 100 g of frozen peas contain approximately 77 calories.
Macronutrients: A 100 g serving provides about 14g carbs, 5.2g protein, and only 0.4g fat.
High in Fiber: Peas are a good source of dietary fiber, with 4.5 grams per 100g, aiding digestion and satiety.
Rich in Nutrients: They contain significant amounts of vitamins A, C, K, B vitamins, and minerals like manganese and folate.
Superior to Canned: Frozen peas are often more nutritious than canned, as flash-freezing locks in nutrients at their peak.
Easy and Versatile: Frozen peas are convenient for quick cooking methods like boiling, steaming, or sautéing.

Frozen Peas: Calorie and Macronutrient Breakdown

For those tracking their nutritional intake, understanding the precise content of common foods like frozen peas is essential. The calorie count can vary slightly depending on preparation, but a standard portion provides clear insights into its health benefits.

The Calorie and Nutrient Profile

Based on data from food databases, 100 grams of frozen, unprepared green peas contain approximately 77 calories. This relatively low number is composed of a balanced mix of macronutrients:

Carbohydrates: Around 14 grams, including a significant amount of dietary fiber.
Protein: Approximately 5.2 grams, making peas a noteworthy source of plant-based protein.
Fat: A very low 0.4 grams, with minimal saturated fat.

The Importance of Fiber

One of the most significant nutritional benefits of frozen peas is their high fiber content. 100 grams provides about 4.5 grams of fiber, which is crucial for digestive health and helps promote a feeling of fullness. This can be particularly helpful for those managing their weight, as high-fiber foods tend to be more satisfying.

Vitamins and Minerals

Beyond the basic macronutrients, frozen peas are packed with a variety of vitamins and minerals. These include:

Vitamin A: Important for vision and immune function.
Vitamin C: A powerful antioxidant.
Vitamin K: Crucial for blood clotting and bone health.
Folate: Essential for cell growth and metabolism.
Manganese: A trace mineral that plays a role in bone development and nutrient metabolism.
Thiamine (B1): Important for energy production.

Comparison: Frozen vs. Fresh vs. Canned Peas

When choosing peas, the processing method can impact taste, texture, and nutritional value. Here's a comparison to help you decide which is best for your needs.


Feature	Frozen Peas	Fresh Peas	Canned Peas
Convenience	Excellent; ready to use, no shelling required.	Poor; requires shelling and has a short shelf life.	Excellent; shelf-stable and ready to use.
Nutritional Value	High; flash-frozen at peak ripeness, preserving most nutrients.	Highest, especially if consumed immediately, but vitamin content can decline rapidly after picking.	Moderate; significant heat processing can lead to some nutrient loss.
Calorie Count (per 100g)	Approx. 77 kcal.	Approx. 81-84 kcal.	Approx. 70-80 kcal, depends on additives.
Sodium Content	Typically low, with no added salt.	Very low, naturally occurring.	Can be high due to added salt; look for "no salt added" versions.
Texture & Taste	Retains sweetness and firmness due to freezing at peak ripeness.	Sweet and crisp when very fresh, can become starchy if stale.	Softer and mushier; flavor can be less vibrant.

Culinary Uses and Healthy Eating Tips

Frozen peas are incredibly versatile and easy to incorporate into your diet. Their quick-cooking nature makes them ideal for a wide range of dishes.

Simple Ways to Cook Frozen Peas

Boiling: Add frozen peas to boiling water and simmer for just 3 minutes. Avoid adding extra salt during this process, as it can cause the peas to toughen.
Microwaving: For a quick side, place peas in a microwave-safe bowl with a splash of water and cook for a few minutes.
Steaming: Use a steamer basket over boiling water for a few minutes to cook the peas while retaining their nutrients.
Sautéing: Add frozen peas directly to a pan with other vegetables or aromatics for a flavorful stir-fry or side dish.

Ideas for Incorporating Peas into Meals

Soups and Stews: Stir frozen peas in during the last few minutes of cooking to add color, texture, and a nutritional boost.
Salads: Add blanched or thawed peas to a fresh salad for a pop of sweetness and extra fiber.
Pasta Dishes: Mix peas into a creamy pasta sauce or a simple lemon and herb pasta for a complete meal.
Sides: Serve them on their own as a simple, low-calorie side dish, seasoned with a little salt, pepper, and butter.
Purees and Dips: Blend cooked peas with herbs, garlic, and a little olive oil to create a flavorful pea puree or dip.

Conclusion

Frozen peas are a convenient, low-calorie, and nutrient-dense vegetable that offers an impressive amount of fiber, protein, and essential vitamins. With roughly 77 calories per 100 grams, they provide substantial nutritional value without a high caloric cost. When compared to their fresh and canned counterparts, frozen peas often strike the best balance of convenience and nutritional retention, thanks to the flash-freezing process. Their versatility in the kitchen makes them a simple and healthy addition to a wide variety of meals, helping you meet your dietary goals while enjoying delicious food. For more information on food data and nutrition, visit the USDA's FoodData Central website for comprehensive details on countless foods.

Frequently Asked Questions

No, frozen peas are often just as nutritious, if not more so, than fresh peas that have been stored for several days. They are flash-frozen at the peak of ripeness, which locks in their nutrients. Fresh peas, in contrast, begin to lose some of their vitamin content shortly after being picked.

Yes, frozen peas are a good source of plant-based protein. A 100-gram serving contains approximately 5.2 grams of protein, which is relatively high for a vegetable and contributes to feelings of fullness.

Frozen peas can be beneficial for weight loss due to their low calorie density and high fiber and protein content. The fiber helps you feel full, which can prevent overeating and aid in calorie management.

The glycemic index (GI) of green peas is considered low, with a value of 51. This means they do not cause a rapid spike in blood sugar levels, making them a suitable option for those managing their blood sugar.

Steaming frozen peas for a short period is one of the best methods to retain their nutritional value. This gentle cooking method minimizes nutrient loss compared to boiling.

Yes, frozen peas contain a small amount of natural sugar, typically around 5 grams per 100-gram serving. This contributes to their mild, slightly sweet flavor.

In general, frozen peas are a better choice nutritionally than canned peas. The canning process uses higher heat, which can destroy some vitamins, and canned peas often contain added sodium. Frozen peas are processed less and typically contain no added salt.