How much protein is in boiled peas?

November 29, 2025 •

3 min read

According to USDA data, a single cup of cooked green peas provides approximately 8.6 grams of protein, making this small legume a surprisingly potent source of plant-based nutrition. This article explores exactly how much protein is in boiled peas and how this versatile ingredient fits into a healthy diet.

Quick Summary

A serving of boiled green peas contains a significant amount of plant-based protein, alongside high levels of dietary fiber, vitamins, and minerals. They offer numerous health benefits, including supporting digestion, managing blood sugar, and providing antioxidants.

Key Points

Significant Protein Source: A standard one-cup serving of boiled green peas contains approximately 8.6 grams of plant-based protein.
Fresh vs. Frozen is Comparable: There is minimal nutritional difference in protein content between boiled fresh peas and boiled frozen peas, as flash-freezing locks in nutrients.
Rich in Fiber: Beyond protein, peas are high in dietary fiber (around 8.8g per cup), which aids digestion and promotes satiety.
Blood Sugar Regulation: The combination of fiber and protein in peas helps stabilize blood sugar levels, making them a good choice for people with diabetes.
Antioxidant Benefits: Peas contain powerful antioxidants and anti-inflammatory compounds that contribute to heart and immune health.
Versatile Ingredient: Boiled peas can easily be added to soups, salads, dips, and main dishes to boost their nutritional value.

Understanding the Protein Content of Boiled Peas

Boiled green peas are a notable source of plant-based protein. The exact amount can vary slightly depending on the specific type of pea (fresh vs. frozen) and preparation, but a standard one-cup (160g) serving of boiled green peas contains approximately 8.6 grams of protein. This places it among the top protein-rich vegetables, a fact that surprises many people who primarily view peas as a carbohydrate source.

Fresh vs. Frozen Peas: Does Boiling Affect Protein?

When it comes to protein content, there is minimal nutritional difference between fresh and frozen peas after boiling. Frozen peas are typically harvested and flash-frozen at peak ripeness, locking in their nutritional value. Fresh peas, unless consumed immediately after picking, can begin to lose some nutrients, though their protein levels remain stable. Both provide a similar amount of protein when boiled. The cooking process itself does not significantly alter the macronutrient composition of the peas.

Macronutrient Profile of Boiled Green Peas

While protein is a key component, it's important to look at the overall nutritional package. A single cup of boiled green peas also contains:

Dietary Fiber: Approximately 8.8 grams, which is beneficial for digestive health and promoting a feeling of fullness.
Carbohydrates: Around 25 grams, providing a source of energy for the body.
Vitamins: Rich in vitamins C, K, B1 (Thiamin), and folate.
Minerals: A good source of manganese, iron, and phosphorus.

Health Benefits Beyond Protein

The nutritional benefits of including boiled peas in your diet extend far beyond just protein. The high fiber and protein combination helps regulate blood sugar levels by slowing the absorption of carbohydrates. This makes them a beneficial food for blood sugar control and weight management, as the fiber and protein promote satiety. Additionally, peas are packed with antioxidants and anti-inflammatory compounds that contribute to heart and immune health.

Comparing Boiled Peas to Other Legumes

To put the protein content of boiled peas into perspective, it helps to compare them with other common legumes. This table provides a useful comparison per one-cup serving.


Legume	Serving Size	Approximate Protein (grams)	Key Nutritional Notes
Boiled Green Peas	1 cup (160g)	8.6	Excellent source of Vitamins K and C.
Cooked Chickpeas	1 cup (164g)	14.5	Higher fiber and protein content.
Cooked Lentils	1 cup (198g)	17.9	Rich in iron and folate.
Boiled Black-Eyed Peas	1 cup (185g)	15.2	High in iron and magnesium.

As the table shows, while peas are not the absolute highest in protein compared to some other cooked legumes, their nutritional density and ease of incorporation into meals make them a highly valuable dietary component.

Culinary Uses and Tips

Boiled peas can be easily integrated into a wide variety of meals to boost their protein content. Here are a few simple ideas:

Soups and Stews: Add a handful of frozen or fresh boiled peas near the end of cooking to add texture, color, and protein to soups.
Salads: Chilled boiled peas can be a great addition to salads, adding a burst of sweetness and a protein punch.
Side Dishes: Simply serve boiled peas as a simple, nutritious side dish to complement any main course.
Dips and Spreads: Blend boiled peas with avocado, garlic, and herbs to create a savory spread or dip.
Pasta and Rice: Mix boiled peas into pasta dishes or rice pilafs for an easy and nutritious boost.

Conclusion

So, how much protein is in boiled peas? A one-cup serving delivers approximately 8.6 grams, an impressive amount for this small but mighty legume. They offer a host of other nutrients, including a substantial amount of dietary fiber and essential vitamins. Whether you choose fresh or frozen, boiling peas is an easy and effective way to prepare a nutrient-dense food that supports weight management, blood sugar control, and overall health. Their versatility allows them to be incorporated into countless recipes, making it simple to enjoy their benefits regularly.

For more detailed nutritional data on green peas and other plant-based foods, you can explore resources like the USDA's FoodData Central database. https://fdc.nal.usda.gov/

Frequently Asked Questions

Boiled peas are not a complete protein on their own, as they do not contain all nine essential amino acids in sufficient quantities. However, they are a rich source of plant protein and can be combined with other plant-based foods, like grains or nuts, to form a complete protein.

Canned peas can have a slightly different nutritional profile compared to boiled fresh or frozen peas. While the protein content is similar, canned varieties may have added sodium and potentially slightly fewer vitamins due to the canning process.

Yes, you can eat boiled peas daily in moderation. Their high fiber content, while beneficial, can cause digestive discomfort for some if consumed in excessive amounts. They are a healthy and nutritious addition to a balanced diet.

No, in many cases, properly stored frozen peas can be just as, or even more, nutritious than fresh peas. Frozen peas are typically picked at their nutritional peak and quickly frozen, preserving their vitamins. Fresh peas can lose some nutrients the longer they are stored.

Green peas and split peas have different protein levels. A cup of cooked green peas has about 8.6 grams of protein, while a cup of cooked split peas contains a significantly higher amount, around 16.35 grams. Split peas are dried, mature seeds, which concentrates their nutrients.

Some water-soluble vitamins, like Vitamin C, can leach into the water during boiling. To minimize nutrient loss, it's best to cook peas for a short time and with minimal water. Steaming or microwaving can also help retain more nutrients.

Yes, boiled peas can be good for weight loss due to their high fiber and protein content. This combination promotes feelings of fullness, which can help reduce overall calorie intake throughout the day.