Food guide

Frozen Peas

Garden peas frozen soon after harvest; cooking from frozen preserves vitamin C better than long-stored fresh.

VegetablesPlant-BasedFibre-Rich

Frozen Peas, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of frozen peas, cooked, frozen for fair comparison. Typical serving: 100 g cooked from frozen — 78 kcal per 100 g serving.

Nutrition information for Frozen Peas
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	78 kcal	78 kcal	100 kcal
Protein	5.2 g	5.2 g	6.7 g
Carbohydrate	14.3 g	14.3 g	18.3 g
Fat	0.3 g	0.3 g	0.4 g
Fibre	4.5 g	4.5 g	5.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of frozen peas, with a typical serving and FDA Daily Value for adults.

Micronutrients for Frozen Peas
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	105 µg	105 µg	12%
Vitamin C	9.9 mg	9.9 mg	11%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.03 mg	0.03 mg	<1%
Vitamin K	24 µg	24 µg	20%
Thiamin	0.28 mg	0.28 mg	23%
Riboflavin	0.1 mg	0.1 mg	8%
Niacin	1.5 mg	1.5 mg	9%
Vitamin B6	0.11 mg	0.11 mg	6%
Folate	59 µg	59 µg	15%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.14 mg	0.14 mg	3%
Choline	27.5 mg	27.5 mg	5%
Minerals
Calcium	24 mg	24 mg	2%
Iron	1.5 mg	1.5 mg	8%
Magnesium	22 mg	22 mg	5%
Phosphorus	77 mg	77 mg	6%
Potassium	110 mg	110 mg	2%
Sodium	72 mg	72 mg	3%
Zinc	0.67 mg	0.67 mg	6%
Selenium	1 µg	1 µg	2%
Copper	0.11 mg	0.11 mg	12%
Manganese	0.28 mg	0.28 mg	12%

Source: USDA FoodData Central — Peas, green, frozen, cooked, boiled, drained, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat frozen peas?

Micronutrients for relatively few calories when portions stay reasonable.
Garden peas frozen soon after harvest; cooking from frozen preserves vitamin C better than long-stored fresh.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Mint, Butter, Rice.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.