Nutrition Diet: Do Frozen Peas Have a Lot of Calories?

November 7, 2025 •

4 min read

One half-cup serving (80g) of plain frozen peas contains a modest 62 calories, proving they are far from a high-calorie food. This makes answering the question, 'Do frozen peas have a lot of calories?', a straightforward 'no' for those monitoring their energy intake.

Quick Summary

This article examines the nutritional profile of frozen peas, confirming their low-calorie density and richness in fiber, protein, and vital nutrients like Vitamin C and K. It compares them to fresh and canned alternatives, highlights their benefits for satiety and weight management, and offers practical tips for incorporating this versatile legume into various meals.

Key Points

Low in Calories: A half-cup serving of plain frozen peas contains only about 62 calories, making them a low-energy food.
Rich in Nutrients: They provide significant amounts of protein, fiber, Vitamin C, Vitamin K, and minerals like zinc and iron.
Supports Weight Management: The high fiber and protein content promotes satiety, helping you feel full longer and potentially reducing overall calorie intake.
Retain Freshness and Nutrients: Frozen peas are flash-frozen at peak ripeness, which effectively locks in nutrients and flavor, sometimes making them more nutritious than fresh peas that have been stored for several days.
Versatile and Convenient: They can be easily added to a variety of dishes, including soups, stews, salads, and pastas, making them a staple for quick and healthy meals.
Beware of Processed Varieties: Processed options like wasabi peas or canned peas with added salt have a different nutritional profile and may contain higher calories or sodium.

Frozen Peas: Decoding Their Calorie Count

When considering a healthy diet, it is common to wonder about the calorie content of everyday foods. Frozen peas, a convenient pantry staple, are often misunderstood due to their 'starchy' classification. However, the data reveals that they are a low-calorie food, offering a high-density nutritional profile for a minimal energy investment. A typical 80-gram (about 1/2 cup) serving of frozen peas, prepared without added salt or fat, provides only 62 calories. This low-fat, low-calorie nature, combined with their rich nutrient content, makes them an excellent addition to almost any meal plan, especially for those focused on weight management and satiety.

Are the Calories 'Empty'? The Nutritional Value of Peas

The calories in frozen peas are anything but empty. They come from a balanced mix of carbohydrates, protein, and minimal fat, supported by a wealth of vitamins and minerals.

Nutrients in a 1/2-cup (80g) serving include:

Protein: Approximately 4.1g, contributing to a feeling of fullness and muscle repair.
Fiber: About 3.6g, which aids digestion, regulates blood sugar, and promotes satiety.
Vitamins: Rich in Vitamin K (19.2mcg), Vitamin C (needed for immune support), and B vitamins like folate.
Minerals: Good source of zinc, iron, magnesium, and potassium.

This robust nutrient package ensures that while you're keeping your calorie count low, you're still fueling your body with essential components. The fiber and protein are particularly beneficial for those looking to lose weight, as they help control appetite and prevent overeating.

Frozen vs. Fresh vs. Canned: A Nutritional Breakdown

The preparation and preservation method significantly impacts a pea's nutritional profile, flavor, and texture. While all are healthy options, some key differences exist.


Feature	Frozen Peas	Fresh Peas	Canned Peas
Calories (per 100g)	~77 kcal	~78 kcal	~78 kcal
Convenience	Excellent; ready to use, long shelf-life	Requires shelling; short shelf-life	Excellent; ready to use, very long shelf-life
Nutrient Retention	High; frozen at peak freshness	Highest when consumed immediately; declines over time	Lower; heat processing degrades some nutrients
Sodium	Typically low; check label for added salt	Naturally low	Often high; requires rinsing to reduce
Texture	Firm and sweet	Tender and soft	Softer, often mushy
Availability	Year-round	Seasonal (spring/early summer)	Year-round

Flash-freezing peas soon after harvest is a brilliant way to lock in nutrients, particularly Vitamin C, which can be lost over time in fresh produce. For everyday use, frozen peas are a superb, cost-effective choice that sacrifices very little in terms of nutritional quality compared to fresh alternatives.

Incorporating Frozen Peas into Your Diet for Maximum Benefit

Their low-calorie count and nutrient-rich profile make frozen peas a versatile ingredient for a variety of dishes. Here are some simple ways to add them to your meals:

Soups and Stews: Stir frozen peas into soups or stews during the last few minutes of cooking for a pop of color and a boost of nutrients.
Pasta and Grains: Add them to pasta dishes, risottos, or grain bowls. They cook quickly and can be added directly from the freezer.
Salads: Toss thawed frozen peas into a salad for extra texture and a nutritional punch, like in a classic pea and bacon salad or a grain-based salad.
Side Dish: Sauté them with garlic and a little butter or olive oil for a quick and simple side.
Dips and Spreads: Mash frozen peas to create a vibrant green dip. Pea hummus with mint and lemon is a fresh and healthy option.
Protein Boost: Add them to curries or casseroles to bulk up the dish and add plant-based protein.

Avoiding High-Calorie Pea Products

While plain frozen peas are a low-calorie health food, it's important to be mindful of processed versions that can be deceptively high in calories and unhealthy additives. Snacks like roasted wasabi peas, for instance, have a much higher calorie count per serving due to added starches, oil, and flavorings. Similarly, canned peas, while still healthy, can contain significant added sodium, so rinsing them is recommended. Choosing plain frozen peas ensures you are getting the full nutritional benefits without the extra calories or salt.

Conclusion

In summary, the notion that do frozen peas have a lot of calories is a myth rooted in their starchy classification. In reality, they are a low-calorie, high-fiber, and protein-packed food, loaded with essential vitamins and minerals. The freezing process captures nutrients at their peak, making them a reliable and convenient option year-round. By choosing plain frozen peas and incorporating them into balanced meals, you can enjoy their health benefits without worrying about high-calorie content. From weight management to heart health, these tiny green powerhouses are a valuable addition to a nutritious diet.

Physicians Committee for Responsible Medicine on Peas as a 'Power Food'

Frequently Asked Questions

A standard 1/2-cup (80g) serving of frozen peas, cooked without added fat or salt, contains approximately 62 calories. The calorie count is low, especially given their high nutrient density.

Yes, frozen peas are an excellent food for weight loss. They are low in calories and high in both fiber and protein, which helps increase satiety and keeps you feeling full, thereby reducing the likelihood of overeating.

Not necessarily. Frozen peas are typically frozen shortly after harvest at their peak ripeness, preserving most of their nutrients, including Vitamin C. Fresh peas, on the other hand, can lose some nutrients during transport and storage.

Frozen peas retain a firmer texture and more vibrant color than canned peas. Canned peas may have lost some nutrients due to the canning process and often contain added sodium, which can be partially removed by rinsing.

As with any high-fiber food, consuming an excessive amount of peas can lead to bloating in some individuals. Moderating portion sizes and ensuring adequate hydration can help mitigate this effect.

For a healthy preparation, simply steam or sauté frozen peas with a little garlic and olive oil or butter. Avoid adding large amounts of salt or rich sauces to maintain their low-calorie profile. You can also add them directly to soups or risottos near the end of cooking.

Frozen peas are packed with nutrients, including protein, dietary fiber, and essential vitamins like Vitamin K and C. They also contain important minerals such as zinc, iron, and potassium.