Whole green pea
Whole green pea, dried
Categories
| Macros | per 100 g |
|---|---|
| Calories | 310 kcal |
| Protein | 22.0 g |
| Fat | 2.1 g |
| Carbs | 40.9 g |
Whole green peas, dried, are mature peas that have been harvested and dehydrated, giving them a longer shelf life and a more concentrated nutrient profile than their fresh counterparts. They are typically soaked overnight and then simmered into soups, stews, and dal-style dishes, and are a staple ingredient across South Asian, Middle Eastern, and Northern European cuisines. Per 100 g, dried green peas provide 310 kcal, 22 g of protein, 2.1 g of fat, 40.9 g of carbohydrates, and a substantial 16.8 g of dietary fibre, with only 2.4 g coming from sugars. They are a notable source of potassium (990 mg per 100 g), phosphorus (410 mg), and folate (274 mcg). No glycemic index value is available for this form. Suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, and Mediterranean dietary patterns.
How many calories in dried green peas?
Dried whole green peas contain 310 kcal per 100 g. Keep in mind that a typical dry serving of around 50 g (before cooking) provides roughly 155 kcal, and the cooked weight will be considerably higher due to water absorption.
How much folate is in dried green peas?
Dried green peas contain 274 mcg of folate per 100 g, making them one of the more folate-dense legumes available. Note that cooking reduces folate content, so the cooked figure will be lower than the dried value.
Are dried green peas a good source of protein?
Dried green peas provide 22 g of protein per 100 g, which is a substantial amount for a plant-based food. Combined with 16.8 g of dietary fibre and only 2.1 g of fat, they offer a high-protein, high-fibre, low-fat nutritional profile.
Diets
Get Vnutri
Log meals, track daily totals, save favorites. Free on iOS and Android.
Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 310 kcal |
| Protein | 22.0 g |
| Fat | 2.1 g |
| Carbs | 40.9 g |
| Sugars | 2.4 g |
| Fiber | 16.8 g |
| Starch | 38.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.24 g |
| Monounsaturated | 0.40 g |
| Polyunsaturated | 1.0 g |
| Trans | 0 g |
| Omega-3 | 0.18 g |
| Omega-6 | 0.86 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 56.0 mg |
| Iron | 5.9 mg |
| Magnesium | 121 mg |
| Phosphorus | 410 mg |
| Potassium | 990 mg |
| Sodium | 5.0 mg |
| Zinc | 3.6 mg |
| Selenium | 0 mcg |
| Iodine | 0.40 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 42.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 2.0 mg |
| Vitamin D | 0 mcg |
| Thiamin (B1) | 0.92 mg |
| Riboflavin (B2) | 0.020 mg |
| Niacin (B3) | 2.3 mg |
| Vitamin B6 | 0.30 mg |
| Folate (B9) | 274 mcg |
