How many calories are in frozen mushy peas? An in-depth nutritional guide

November 6, 2025 •

4 min read

Based on manufacturer data, uncooked frozen mushy peas typically contain around 97-119 calories per 100g. The final calorie count, however, is heavily influenced by how they are prepared, with added ingredients like butter and cream substantially increasing the total.

Quick Summary

The calorie content of frozen mushy peas varies based on brand, preparation, and additives. Check nutritional information on the package and be mindful of extra ingredients to get an accurate total.

Key Points

Calorie Range: Uncooked frozen mushy peas contain approximately 97-119 kcal per 100g, while cooked versions can be lower due to water absorption.
Additives Increase Calories: Ingredients like butter and cream significantly raise the calorie count of the final dish, as shown in many recipes.
Frozen vs. Canned: Frozen mushy peas are generally considered a more nutritious option than canned ones because they are flash-frozen at peak ripeness, preserving more nutrients.
Fiber and Protein: Mushy peas are an excellent source of dietary fiber and plant-based protein, supporting digestive and heart health.
Healthy Preparation: Making mushy peas at home using simple seasonings like mint and lemon is an easy way to control calories and sodium.
Cooking Method: Steaming or microwaving frozen peas is a low-calorie cooking method that helps retain nutrients better than boiling.
Recipe Variations: Always consider the impact of additional ingredients, like butter, cream, and seasonings, on the overall nutritional value of your meal.

Understanding the Calorie Count in Frozen Mushy Peas

While a bag of frozen peas is a simple, healthy addition to any meal, the process of turning them into mushy peas can alter their nutritional profile. The key is distinguishing between the peas themselves and the ingredients used during cooking. A 100g portion of plain frozen mushy peas contains a relatively low number of calories, but this can increase significantly with traditional preparation methods involving fat and salt. For example, commercially cooked mushy peas have been noted to have around 82kcal per 100g, while the uncooked, 'as sold' product may contain around 119kcal, a difference attributed to water absorption during cooking.

Frozen vs. Canned Mushy Peas: A Nutritional Comparison

There is a notable difference between mushy peas prepared from frozen versus those purchased ready-made in a can. Canned processed peas undergo a different preparation method, which can affect their taste, texture, and nutritional value. Processed peas are dried and then rehydrated, resulting in a different density and typically lower calorie count per 100g than frozen versions. Frozen peas, on the other hand, are flash-frozen at peak ripeness, which helps to lock in nutrients and flavor, making them nutritionally closer to fresh peas.


Feature	Frozen Mushy Peas (Cooked)	Canned Mushy Peas (Processed)
Energy (kcal) per 100g	~82 kcal	~72 kcal
Fat per 100g	~0.8g	~0.4g
Fibre per 100g	~7.2g	~2.8g
Protein per 100g	~6.3g	~4.3g
Sodium/Salt	Often lower	Can be higher due to preservatives

Factors Influencing the Calorie Count

Beyond the raw or canned state, several factors contribute to the final calorie total of your mushy peas. Understanding these will help you manage your nutritional intake.

Added Fats: Classic recipes and store-bought versions often include butter or heavy cream to achieve a richer texture. Just one tablespoon of butter can add over 100 calories, dramatically increasing the meal's fat and calorie content.
Seasonings and Flavorings: Some recipes may call for sugar, different sauces, or high-sodium stock cubes, which can alter the overall nutritional makeup. While a simple seasoning of salt and pepper has a negligible calorie impact, other additions may not.
Cooking Method: How you cook your mushy peas can also play a role. Boiling in water is the lowest-calorie method. However, some commercial versions may be prepared with oil or other ingredients to enhance texture and flavor.
Brand Variation: As seen in the search results, different brands report different nutritional figures for their products, even for plain frozen peas. Always check the specific nutritional information on the packaging of your chosen brand.

Healthier Preparation: Tips for Low-Calorie Mushy Peas

For those watching their calorie intake, it's easy to make a healthier version of mushy peas without sacrificing flavor. The secret lies in simple, fresh ingredients and smart cooking choices.

Use Flavorful Additives: Instead of butter or cream, try enhancing the flavor with fresh mint, a squeeze of lemon juice, or a dash of black pepper. Mint and lemon provide a vibrant taste that complements the peas naturally.
Steam or Microwave: Instead of boiling, which can leach some nutrients, steaming or microwaving the frozen peas can help preserve more of their vitamins.
Use a Blender or Food Processor: Pureeing the cooked peas with a small amount of liquid, such as a low-sodium vegetable broth, will create the desired mushy consistency without added fat.
Control the Salt: Canned peas can have a high sodium content. When making them from frozen, you have complete control over the salt, which is better for heart health.

Conclusion

In summary, the calorie content of frozen mushy peas is relatively low when prepared simply with water. A 100g portion can range from 82 to 119 kcal, depending on whether it's cooked or uncooked. However, adding high-fat ingredients like butter or cream can significantly increase this number. Opting for homemade versions with natural flavorings like mint and lemon is the best way to enjoy this fiber and protein-rich side dish while keeping calorie counts in check. Frozen mushy peas are a healthy, versatile option, often nutritionally superior to canned varieties, provided you control the preparation.

For more information on the benefits of peas, consult this authoritative resource from BBC Good Food.

How to create a low-calorie version of frozen mushy peas

Steam or microwave frozen peas with a little water until tender.
Mash the cooked peas to your desired consistency.
Mix in fresh mint, a squeeze of lemon juice, and a pinch of salt and pepper for flavor without the extra calories.
Avoid adding high-fat ingredients like butter, cream, or rich stock.
Serve immediately as a healthy side dish for a variety of meals.

Frequently Asked Questions

Yes, frozen mushy peas are a healthy choice. They are high in fiber and protein, and if prepared simply (without added fats), they are low in calories. Freezing peas at their peak freshness also helps retain their nutritional value.

While both are healthy, frozen mushy peas are often considered nutritionally superior as they are frozen at peak ripeness. Canned versions are processed differently and can be higher in sodium, though their calorie count per 100g may be slightly lower.

To reduce calories, avoid adding fats like butter and cream. Instead, use a splash of lemon juice, fresh herbs like mint, or a little low-sodium vegetable broth for flavor and moisture.

The calories per 100g decrease after cooking primarily because the peas absorb water, which increases their overall weight and volume. The total calories remain the same unless you add other ingredients.

Yes, you can use regular frozen green peas, although traditional mushy peas are made from dried marrowfat peas. Frozen green peas can be mashed or pureed with a food processor to achieve a similar consistency.

Frozen mushy peas are rich in nutrients including fiber, protein, and various vitamins and minerals such as Vitamin C, folate, and Vitamin K.

Steaming is generally a better cooking method than boiling for frozen peas. It helps to preserve more of the water-soluble vitamins, whereas boiling can cause nutrients to leach into the water.