One 100-gram serving of cooked green peas supplies about 5 to 6 grams of protein plus fibre and steady energy.
Boiled Peas Protein Per 100G Nutrition Breakdown
If you weigh out 100 grams of boiled green peas on a kitchen scale, you get a small bowl of bright green legumes that quietly carry a useful hit of plant protein. Standard nutrition data for cooked, drained peas with no added salt land around 5.4 grams of protein and roughly 80 to 85 calories per 100 grams, along with a mix of carbohydrates, fibre and a trace of fat.
Most of those calories come from slow-digesting starch and naturally sweet sugars, while the protein content helps keep meals more satisfying. Databases built on USDA FoodData Central show similar numbers across varieties, so you can treat 5 to 6 grams of protein per 100 grams of boiled peas as a solid working figure.
Peas also bring useful amounts of vitamin K, B vitamins, vitamin C, iron, magnesium and potassium, plus plenty of fibre, which helps digestion and helps steady blood sugar swings. Pulses such as beans, lentils and peas sit in the protein section of the NHS Eatwell Guide, so they count toward your daily protein target as well as your five-a-day vegetables.
| Vegetable (Cooked, Per 100g) | Protein (g) | Quick Note |
|---|---|---|
| Green peas, boiled | 5.4 | One of the higher protein vegetables in common meals. |
| Kale, cooked | 4.3 | Leafy option with a mix of protein and micronutrients. |
| Brussels sprouts, cooked | 3.4 | Dense little heads with a steady protein contribution. |
| Mushrooms, cooked | 3.1 | Add savoury flavour plus a modest protein bump. |
| Spinach, cooked | 2.9 | Packs minerals and a small but useful protein amount. |
| Broccoli, cooked | 2.8 | Common side vegetable that still adds some protein. |
| Cauliflower, cooked | 1.9 | Mild flavour, lower protein but easy to eat in larger portions. |
| Carrots, cooked | 0.9 | Great for colour and sweetness, lower for protein. |
When you line peas up beside other everyday vegetables, the picture becomes clear: they sit near the top of the vegetable protein chart. Numbers vary a little between fresh, frozen and canned packs, yet green peas repeatedly show around 5.4 grams of protein per 100 grams in recent comparisons of winter vegetables.
That means a standard side serving of peas on your plate does more than brighten the colour of a dish. It nudges your total daily protein upward, especially when you also lean on other legumes such as lentils, chickpeas or soybeans.
Protein In Boiled Peas Per 100 Grams Versus Other Foods
Protein sources sit on a wide spectrum. Boiled peas land somewhere in the middle: richer in protein than most vegetables, yet lighter than dense options such as tofu, edamame or meat. This balance suits mixed meals where you want extra protein without loading the plate with animal products.
For rough comparison, cooked lentils deliver around 9 grams of protein per 100 grams, and cooked edamame comes in at roughly 11 to 12 grams per 100 grams, while cooked broccoli sits closer to 2 to 3 grams. Meat and fish still pack more, but they do not bring the same fibre load that peas do.
That blend of protein plus fibre gives peas a pleasant staying power. Combine them with grains, potatoes or pasta and you extend the release of energy across the afternoon or evening instead of feeling hungry again after a short gap.
How Much Is 100 Grams Of Boiled Peas In Real Terms?
Nutrition labels often list values per 100 grams, yet few people stand in the kitchen weighing peas for every meal. In day to day cooking, 100 grams of boiled peas looks like a generous half cup to three quarters of a cup, depending on how firmly you pack the scoop and how soft the peas are.
If you buy frozen peas, the weight stated on the bag refers to frozen weight. When you cook them, the water content changes slightly, but the protein stays tied to the pea itself. So a 100 gram cooked portion taken from frozen peas will still land in that 5 to 6 gram protein range.
For canned peas, drain the liquid before weighing or estimating a portion. The liquid dilutes the numbers, and most data for boiled peas assume the cooking water or brine has been poured away.
Why Protein In Boiled Peas Per 100 Grams Matters For Daily Targets
Protein targets vary by person, yet many adults fall somewhere between 45 and 65 grams per day depending on size and activity, which is why many people search for boiled peas protein per 100g when planning meals. In that context, 5.4 grams from 100 grams of peas might look small at first sight, but grams add up quickly across meals.
Say your lunch includes 150 grams of boiled peas as part of a mixed vegetable plate. That single serving gives around 8 grams of protein. Add a portion of lentils, some yoghurt or a palm sized piece of chicken, and the whole meal pushes a long way toward your daily goal.
Because peas sit in the legume family, they also help people who eat vegetarian or largely plant based diets. Combining peas with grains such as rice or whole wheat bread improves the overall amino acid profile of the meal, so the protein you take in can help muscle repair and day to day maintenance.
How Much Protein Comes From Common Boiled Pea Portions?
Most people eat peas by the spoon, ladle or cup, not by the gram. To make the numbers easier to use, it helps to turn the 5.4 grams per 100 grams figure into practical household portions.
The estimates below assume boiled peas with no added fat, cooked until tender but not mushy. Real numbers shift slightly with exact cooking time and variety, so treat the figures as a helpful guide, not a lab report.
| Portion Of Boiled Peas | Approximate Weight (g) | Protein (g) |
|---|---|---|
| Small side scoop | 50 | 2.7 |
| Heaped side scoop | 75 | 4.1 |
| Standard small bowl | 100 | 5.4 |
| Large bowl with a meal | 150 | 8.1 |
| Generous sharing bowl | 200 | 10.8 |
| Stirred through a big pasta dish | 250 | 13.5 |
| Thick pea soup serving | 300 | 16.2 |
If you like to keep mental shortcuts, one simple rule works well: every 50 grams of boiled peas gives close to 2.5 to 3 grams of protein. Double the portion and you roughly double the protein. This makes peas easy to scale up or down depending on how much protein you want in a meal.
For people watching energy intake, this is helpful too. Even a 200 gram portion of boiled peas still tends to land under 180 calories, which is low for the level of fullness and fibre it delivers alongside the protein.
Using Boiled Peas To Strengthen Plant Based Meals
Because peas are mild and sweet, they slot into plenty of dishes without taking over the flavour. This makes them handy for raising protein in meals that would otherwise lean mostly on starch or vegetables with lower protein density.
Fold a few spoonfuls of boiled peas through rice, couscous or bulgur. Stir them into mashed potatoes or sweet potatoes for a pop of colour and a small protein lift. Scatter them over salads for texture, or add them near the end of simmering soups and stews so they stay bright and tender.
A simple pea and egg scramble, pea pesto tossed with pasta, or pea and paneer curry can all push your protein total higher while still tasting familiar. Because peas cook quickly from frozen, they work well when you are short on time and want a meal that still fits training, recovery or busy workdays.
Pairing Boiled Peas With Other Protein Sources
Boiled peas seldom form the only protein source in a plate, yet they strengthen whatever else you choose. Pair them with lentils, chickpeas or tofu in a stew or grain bowl for a full plant based line up. Add a spoonful of grated cheese on top of a pea rich pasta, or serve peas beside grilled fish or chicken for a classic mixed plate.
Mixing peas with seeds or nuts also works well. A sprinkle of toasted sunflower seeds or chopped almonds over a pea and carrot salad adds crunch plus extra protein and healthy fats. In each case, the peas contribute their 5 to 6 grams per 100 grams, while the other ingredients layer in more.
Planning Meals Around Protein In Boiled Peas
When you plan meals for the week, it helps to think about where plant protein can come from, not just meat or dairy. Here the steady numbers for boiled peas protein per 100g give a reliable anchor. You know that slipping a 100 gram portion into a meal supplies mid single digit grams of protein with barely any saturated fat.
Across a day, that might look like peas in an omelette at breakfast, peas in a grain based salad at lunch and a generous side of peas with dinner. Even if each serving lands at only 75 to 100 grams, you can still pick up 10 to 15 grams of protein from peas alone over the day.
That contribution becomes even more valuable when food budgets are tight. Dried or frozen peas cost less per serving than many animal proteins and keep well in the cupboard or freezer. Boil a big batch, chill the leftovers and spoon them into meals through the week whenever you want more fibre and protein without much extra cooking.
Main Takeaways On Boiled Peas And Protein
Boiled peas sit comfortably in the high end of vegetable protein, with around 5.4 grams per 100 grams and a bonus of fibre, vitamins and minerals. They work across cuisines, from simple buttered peas beside roast dinners to spiced stews, fried rice and creamy soups.
If you track macros, treat that 5.4 grams per 100 grams figure as a handy base. Scale portions up or down with the rough 2.7 grams per 50 grams shortcut, and combine peas with other protein sources to build meals that leave you satisfied. Over time, those small green spheres can make a big difference to your daily plant protein intake.