Nutrition Diet: How many calories are in 100g of frozen Green Peas?

November 6, 2025 •

3 min read

According to nutrition databases, a 100g serving of unprepared frozen green peas contains approximately 77 calories. Beyond this specific figure, these little legumes are a surprising source of concentrated nutrients, making them a valuable component of a balanced nutrition diet.

Quick Summary

A 100g portion of frozen green peas is a low-calorie food, rich in protein, fiber, and essential vitamins. These nutrient-dense vegetables are flash-frozen to retain nutritional value, offering a convenient, healthy staple for any meal.

Key Points

Low-Calorie Staple: A 100g serving of frozen green peas contains approximately 77 calories, making them ideal for weight management.
Rich in Protein and Fiber: With about 5.2g of protein and 4.5g of fiber per 100g, frozen peas aid digestion and promote satiety.
Flash-Freezing Locks in Nutrients: Frozen peas are often more nutritious than store-bought fresh peas, as the flash-freezing process preserves vitamins and minerals at peak ripeness.
Best Cooking Methods: Steaming or microwaving helps retain more water-soluble vitamins, like Vitamin C, compared to boiling.
Versatile and Convenient: Frozen peas are available year-round, require minimal preparation, and can be added to countless recipes, from soups to salads.

The Core Answer: Calories in 100g of Frozen Green Peas

For anyone monitoring their intake, the primary question is straightforward: how many calories are in 100g of frozen green peas? The consensus from nutritional data is that a 100-gram serving of unprepared frozen green peas contains about 77 kilocalories (kcal). This is a remarkably low-calorie figure for a food so dense in other valuable nutrients, confirming its place as an excellent choice for a health-conscious diet.

The Nutritional Breakdown of 100g Frozen Green Peas

Beyond the calorie count, a 100g serving of frozen peas offers a powerful nutritional profile that supports overall health.

Protein: Approximately 5.2g. As a plant-based protein source, peas are excellent for vegetarians, vegans, and anyone looking to increase their protein intake without relying on meat.
Carbohydrates: Around 14g, which provides sustained energy. The glycemic index of green peas is relatively low, meaning they help regulate blood sugar levels.
Dietary Fiber: About 4.5g. This high fiber content is crucial for digestive health, promoting regularity and contributing to feelings of fullness, which can aid in weight management.
Fats: Only about 0.4g. This minimal fat content makes peas a lean and heart-healthy food option.

Fresh vs. Frozen: Debunking the Nutritional Myth

Many people assume fresh produce is always superior in nutritional content. However, with green peas, the frozen variety can often be more nutrient-dense than the "fresh" peas found on supermarket shelves.

Flash-Freezing: Frozen peas are typically harvested at their peak ripeness and immediately flash-frozen, locking in their vitamins, minerals, and phytonutrients.
Nutrient Loss in Fresh Produce: Freshly picked peas start losing nutrients, particularly Vitamin C, within 24 to 48 hours. The longer they sit, the more nutrients are lost, meaning that frozen peas often have a higher nutritional value than fresh ones that have been transported and stored for days.

Maximizing Nutrition Through Cooking Methods

How you cook frozen peas can impact their final nutritional value. The goal is to heat them through without leaching out too many water-soluble nutrients, like Vitamin C.

Steaming: The healthiest method. Steaming peas for a few minutes in a basket suspended over boiling water retains the most vitamins and minerals.
Microwaving: An incredibly fast and effective option that uses minimal water, which also helps preserve nutrients.
Sautéing: Cooking peas in a pan with a little butter or olive oil for a few minutes adds flavor while still being a relatively quick method.
Boiling: While quick, boiling can cause a significant loss of water-soluble nutrients. If you do boil, use a small amount of water and cook for a very short period to avoid mushy, nutrient-depleted peas.

A Comparative Look at 100g Servings

To put the nutrition of frozen green peas into perspective, here is a comparison with 100g of raw broccoli, another popular healthy vegetable.


Nutrient	100g Frozen Green Peas (approx.)	100g Raw Broccoli (approx.)
Calories	77 kcal	34 kcal
Protein	5.2 g	2.8 g
Carbohydrates	14 g	6.6 g
Dietary Fiber	4.5 g	2.6 g
Fat	0.4 g	0.4 g
Vitamin C	18 mg	89.2 mg
Vitamin K	28 mcg	101.6 mcg

This comparison highlights that while green peas have a slightly higher calorie and carbohydrate count, they also offer more protein and fiber per 100g. They complement other vegetables well, and their nutritional profile makes them a distinct and valuable food choice.

Simple Ways to Add Frozen Peas to Your Meals

There are countless ways to incorporate frozen peas into your diet for a nutritious boost:

Add a handful to soups, stews, or pasta dishes in the last few minutes of cooking.
Mix into salads or rice dishes for added color, texture, and nutrients.
Make a simple, vibrant puree with a little mint for a fresh side dish.
Create a nutritious dip by blending cooked peas with garlic, lemon juice, and avocado.
Toss into stir-fries for a quick and easy vegetable addition.

Conclusion

In summary, understanding how many calories are in 100g of frozen green peas reveals a low-calorie, nutrient-dense food that provides significant health benefits. They are an excellent source of plant protein, fiber, and essential vitamins, and are often a more nutritious and convenient choice than their fresh counterparts. By opting for steaming or microwaving, you can maximize their nutritional value and easily incorporate them into a wide variety of healthy meals. Frozen green peas truly are a versatile and powerful dietary staple that should not be overlooked.

Frequently Asked Questions

Not necessarily. Frozen peas are typically flash-frozen at peak ripeness, preserving a high concentration of nutrients. Store-bought fresh peas often lose nutrients, particularly Vitamin C, during transportation and storage.

Frozen green peas are a good source of plant-based protein, dietary fiber, and various vitamins, including C, K, and several B vitamins. They also contain important minerals like manganese, iron, and folate.

The calorie count of frozen peas does not significantly change when cooked. However, how they are prepared can add calories, for example, by adding butter or oil during sautéing.

Steaming is the best method to preserve nutrients in frozen peas. Microwaving is also a great option. Both methods use little to no water, preventing water-soluble vitamins from leaching out.

Yes, frozen peas are excellent for weight-loss diets. They are low in calories and high in fiber, which helps you feel full and satisfied, thereby assisting with calorie control.

While highly nutritious, peas are high in fiber, which can cause bloating or gas in some individuals if consumed in large quantities. People with certain conditions like gout should also be mindful of their purine content.

You can add frozen peas to many dishes. Simply toss a handful into soups, pasta, or rice dishes toward the end of cooking. They can also be puréed for a delicious side dish or dip.