How Many Calories Are in Roasted Green Peas?

Roasted green peas are a crunchy and nutritious snack, but their calorie count can vary significantly depending on the preparation. The roasting process concentrates the nutrients and alters the caloric density compared to fresh or frozen peas. Understanding how many calories are in roasted green peas is key for anyone managing their intake, whether for weight loss or a balanced diet.

Quick Summary

The calorie count for roasted green peas varies by preparation and serving size, typically ranging from 89 to 379 calories per 100g, while also offering notable amounts of fiber and protein.

Key Points

• Calorie variation: Roasted green peas contain a variable number of calories, ranging significantly based on whether they are dry-roasted or prepared with added oils.

• Nutrient concentration: The roasting process removes moisture, concentrating the macronutrients, resulting in a snack higher in protein and fiber per gram than fresh peas.

• Fiber rich: Roasted green peas are an excellent source of dietary fiber, which aids in digestion and helps regulate blood sugar levels.

• High in protein: As a plant-based protein source, roasted green peas can contribute significantly to daily protein intake, promoting satiety and supporting muscle health.

• Health benefits: This crunchy snack offers various health benefits, including supporting heart health, stabilizing blood sugar, and providing essential vitamins and minerals.

• DIY control: To control calories and sodium, roasting green peas at home with minimal oil and seasoning is the best approach.

• Comparison: When compared to fresh or frozen peas, roasted peas are higher in caloric density due to their lower moisture content, but still provide concentrated nutrients.

Calorie Breakdown of Roasted Green Peas

The number of calories in roasted green peas is not a single, fixed number. It depends heavily on whether they are simply dry-roasted or prepared with additional oil, salt, and other seasonings, which can dramatically increase the calorie count. Dry-roasted peas have a lower calorie count compared to commercially prepared versions, which often add oil for a richer texture and flavor.

For a general idea, dry-roasted green peas may contain around 89 calories per 100g. This is a popular snack food brand that offers a lower-calorie option by minimizing added oils. Conversely, some roasted and salted varieties can contain as many as 379 calories per 100g due to added oil and salt.

Nutritional Information per 100g

While calories are a primary consideration, it is also important to look at the broader nutritional profile of roasted green peas. Beyond energy, these legumes are a good source of several macronutrients and micronutrients that contribute to overall health. Here is a typical nutritional breakdown per 100g, though values may vary by brand and preparation:

• Protein: ~19.2g
• Fiber: ~30.6g
• Carbohydrates: ~31.8g
• Fat: ~12.7g
• Vitamins: Rich in Vitamin K, C, and B vitamins
• Minerals: Good sources of manganese, phosphorus, folate, and magnesium

The Impact of Processing on Nutrition

Roasting peas changes their moisture content and, consequently, their nutritional density. Fresh green peas are much lower in calories and higher in water content than their roasted counterparts. However, the drying and roasting process can help preserve and concentrate the protein and fiber content, making them a dense and satisfying snack.

Comparing Roasted, Fresh, and Frozen Peas

The preparation method significantly impacts the final nutritional composition. Roasted peas have a higher calorie count per gram due to water loss, while fresh and frozen peas have a higher moisture content, making their calorie count lower per gram. Frozen peas, in particular, retain many of the nutrients found in fresh peas.

Feature	Roasted Green Peas	Fresh Green Peas	Frozen Green Peas
Preparation	Dried and roasted, sometimes with oil and seasoning	Raw, directly from the pod	Blanched and flash-frozen after harvest
Calories (per 100g)	~89–379 kcal	~81 kcal	~88.8 kcal (per 100g cooked)
Protein (per 100g)	~19.2g	~5.42g	~5.4g (cooked, 80g serving)
Fiber (per 100g)	~30.6g	~5.1g	~4.5g (cooked, 80g serving)
Texture	Crunchy and firm	Soft and tender	Soft and tender once cooked
Best for	Snacks, salad toppings	Salads, fresh dishes	Side dishes, stews, soups

Health Benefits of Roasted Green Peas

Beyond their caloric content, roasted green peas offer several health benefits that make them a worthy addition to a balanced diet.

• Rich in Protein and Fiber: The high protein and fiber content aids in satiety, which can help in weight management by making you feel fuller for longer.
• Blood Sugar Control: The fiber and protein help regulate blood sugar levels, preventing the sharp spikes and crashes associated with high-sugar snacks.
• Heart Health: Green peas contain antioxidants and anti-inflammatory compounds that support cardiovascular health. They are also a source of potassium and magnesium, which help manage blood pressure.
• Digestive Health: The dietary fiber acts as a prebiotic, nourishing beneficial gut bacteria and promoting healthy digestion.
• Nutrient-Dense: Roasted peas contain vital nutrients like vitamins A, C, and K, as well as minerals such as iron, manganese, and folate.

How to Make Your Own Healthier Roasted Green Peas

For a lower-calorie and lower-sodium snack, making your own roasted green peas at home is a great option. Start with fresh or frozen peas and control the amount of oil and seasoning you add.

Ingredients:

• 2 cups frozen green peas, thawed
• 1 tsp olive oil
• Salt and spices to taste (e.g., paprika, garlic powder, chili powder)

Instructions:

1. Thaw the frozen peas and pat them completely dry with a paper towel. This is crucial for achieving a crispy texture and prevents them from steaming.
2. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
3. In a bowl, toss the peas with olive oil and your choice of spices until evenly coated.
4. Spread the peas in a single, even layer on the baking sheet to ensure they roast properly.
5. Bake for 30–40 minutes, shaking the pan every 10–15 minutes until the peas are browned and crunchy.

Conclusion: A Nutritious and Versatile Snack

Roasted green peas offer a crunchy, satisfying alternative to less healthy snacks like potato chips. While their calorie count is higher than fresh peas, this is primarily due to a lower moisture content and, in some cases, added oils. For a calorie-conscious diet, dry-roasted or homemade peas are the best option, as they provide a significant boost of protein and fiber without excessive added fat or sodium. Understanding how these peas are prepared allows you to make informed decisions and enjoy them as part of a nutritious diet.

Enjoyed plain or seasoned, roasted green peas are a nutrient-dense and versatile legume that can support weight management, heart health, and digestion. For more nutritional information, reliable sources like the USDA FoodData Central are excellent resources to consult.

Authoritative Link

USDA FoodData Central

Footnotes

Healthline reports on nutrient density and sourcing info from NIH.

Citations

• The Source Bulk Foods. Roasted Salted Green Peas. https://www.thesourcebulkfoods.ca/shop/snacks/roasted-salted-green-peas/
• Eat This Much. Crunchy Roasted Green Peas. https://www.eatthismuch.com/calories/crunchy-roasted-green-peas-3214680
• Scarborough Campus Students' Union. Crunchy Roasted Green Peas Recipe. https://www.scsu.ca/recipes/blog-post-title-one-5m9we-eaj9b-3j98h-zye9x-6bzb2-gwk37-4ng9p-6gkbs-z55fp-jf7xd-686mr-3eknz-27r7j-tj26t-bnc54
• The Pesky Vegan. Oven-Roasted Peas (from Frozen). https://thepeskyvegan.com/recipes/roasted-peas/
• Fitt Pro Team. Peas - calories, nutritional value and health impact. https://fittproteam.com/en/pea-calories-nutritional-value-and-impact-on-health/
• MyNetDiary. Calories in Roasted Green Peas by Kasugai and Nutrition Facts. https://www.mynetdiary.com/food/calories-in-roasted-green-peas-by-kasugai-cup-10740941-0.html
• Dr. Axe. Green Peas Nutrition, Benefits, Types, Recipes, Side Effects. https://draxe.com/nutrition/green-peas/
• Health Answers by Pfizer. Nutritional Benefits of Peas. https://healthanswers.pfizer.com/nutrition/nuts-legumes/nutritional-benefits-of-peas
• Liebherr. Peas – nutritional values of the green protein booster. https://www.liebherr.com/en-id/freshmag/food-a-z/peas-8184533
• BBC Good Food. Top 5 health benefits of frozen fruit and vegetables. https://www.bbcgoodfood.com/health/nutrition/are-frozen-fruit-vegetables-healthy-fresh
• Nutritionix. Calories in Garden Peas from The Grower's Harvest. https://www.nutritionix.com/i/the-growers-harvest/garden-peas/5d034865702423062b437436
• Tata AIG. Green Peas: Uses, Health Benefits & Side Effects. https://www.tataaig.com/knowledge-center/health-insurance/health-benefits-of-green-peas
• Weee!. Buy Roasted Green Peas near me with free delivery. https://www.sayweee.com/en/grocery-near-me/lang-en/explore/roasted-green-peas
• Goodness Farm. Roasted Yellow Peas Organic (250 g). https://goodness-farm.com/product/roasted-yellow-peas-organic-250-g/
• PotsandPans India. Green Peas– Health Benefits, Uses and Important Facts. https://www.potsandpans.in/blogs/articles/green-peas-health-benefits-uses-and-important-facts
• It's a Veg World After All®. Paprika and Garlic Roasted Peas. https://itsavegworldafterall.com/roasted-peas/

Frequently Asked Questions

How many calories are in 100g of roasted green peas?

The calorie count for 100g of roasted green peas varies depending on preparation. Some varieties prepared with oil can have around 379 kcal, while a lower-calorie, dry-roasted brand might have closer to 89 kcal.

Are roasted green peas healthier than fresh peas?

Roasted and fresh peas offer different benefits. Roasted peas are more calorie-dense and have higher concentrations of protein and fiber per gram due to water loss. Fresh peas have lower caloric density and higher moisture content. Both are nutritious options depending on your dietary goals.

Do roasted green peas have a lot of fat?

The fat content of roasted green peas can vary. Dry-roasted varieties are lower in fat, but many commercially prepared, salted versions have added oil for flavor and texture, increasing the fat content significantly.

What is the protein content of roasted green peas?

Roasted green peas are a great source of plant-based protein. For example, some salted varieties contain about 19.2g of protein per 100g.

Can roasted green peas help with weight loss?

Due to their high fiber and protein content, roasted green peas can help you feel full and satisfied, which may reduce overall calorie intake and assist with weight management.

How can I make healthier roasted green peas at home?

To make a healthier version at home, thaw frozen peas completely, pat them dry, toss them with a small amount of olive oil and your preferred spices, and bake until crunchy.

Are all store-bought roasted green peas the same nutritionally?

No, nutritional values differ widely among brands. Always check the nutrition label for the specific product, as sodium and fat levels can vary, especially between dry-roasted and oil-roasted options.