Beans and legumes
Cooked green peas
Per 100 g (3.5 oz), cooked green peas combine 5.5 g of fiber and 5.4 g of protein with 84 kcal, a low energy density.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Low energy density | +1 |
| Moderate protein per calorie | +1 |
| A lot of fiber per calorie | +2 |
| High water content | +1 |
| Sum | 6 |
| Capped at 5 | 5 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 5 primary
- Data
- USDA FDC 170420
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 84 kcal per serving
- 84 kcal per 100 g (3.5 oz)
- Protein
- 5.4 g per serving
- 5.4 g per 100 g (3.5 oz)
- Carbohydrates
- 15.6 g per serving
- 15.6 g per 100 g (3.5 oz)
- of which sugars
- 5.9 g per serving
- 5.9 g per 100 g (3.5 oz)
- Fiber
- 5.5 g per serving
- 5.5 g per 100 g (3.5 oz)
- Fat
- 0.2 g per serving
- 0.2 g per 100 g (3.5 oz)
- of which saturated
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Water
- 77.9 g per serving
- 77.9 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Peas, green, cooked, boiled, drained, without salt (FDC ID 170420), accessed September 23, 2026.
A typical 100 g (3.5 oz, about 3/4 cup) serving provides about 84 kcal, 5.4 g of protein, and 5.5 g of fiber.
What it is and how to eat it
Green peas, called guisantes in Spain, chícharos in Mexico and arvejas in much of South America, such as Argentina, Colombia, Chile or Peru, are the seeds of the pea plant (Pisum sativum) harvested green, before they dry. They are sold fresh in the pod, frozen, which is the most common form, and canned, and in Spain the smallest, most tender ones are sold as petit pois. This page covers green peas boiled and drained without salt, with 84 kcal, 5.36 g of protein and 5.5 g of fiber per 100 g according to USDA.
A 100 g (3.5 oz) serving provides 84 kcal, 5.4 g of protein and 5.5 g of fiber, more protein than most vegetables, although it does not replace the protein part of the plate, such as the chicken in the chicken stew with potato and vegetables or the beef in the lean beef picadillo with vegetables. The 2025 nutrition advisory on GLP-1 therapy suggests eating protein-rich foods first and avoiding very high-fiber foods in the first few days of treatment and, for constipation, increasing fiber gradually. In those days, and after a dose increase, half a serving, well cooked or in a creamy soup, may be enough, and this site's guide to constipation on GLP-1 medications lists peas among the foods with the most fiber per serving.
What the evidence says
Protein provides about a quarter of their energy, above the 20% the EU requires for a "high protein" claim, and with 5.5 g of fiber per 100 g they are a "source of fibre", which requires 3 g (Regulation (EC) No 1924/2006). They fall short of the 6 g per 100 g for a "high fibre" claim by weight, but meet it by calories, with 6.5 g per 100 kcal against the 3 g required. The NIDDK, part of the US National Institutes of Health, lists legumes, peas among them, among the foods that can cause gas, and notes that some people have more gas when they eat too much fiber; gas and bloating are also common side effects of semaglutide (Wegovy) in its 68-week trials, according to its label.
Recipes with this food
Chicken stew with potato and vegetables23.9 g protein per serving
Lean beef picadillo with vegetables31.9 g protein per serving
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about cooked green peas
How much protein does a 100 g (3.5 oz) serving of cooked green peas have?
100 g (3.5 oz) of cooked green peas has 5.4 g of protein. A typical 100 g (3.5 oz) serving has about 5.4 g of protein. That is 6.4 g of protein per 100 kcal.
How many calories are in a 100 g (3.5 oz) serving of cooked green peas?
100 g (3.5 oz) of cooked green peas has 84 kcal. A typical 100 g (3.5 oz) serving has about 84 kcal. That is a low energy density.
How many grams of fiber are in a 100 g (3.5 oz) serving of cooked green peas?
100 g (3.5 oz) of cooked green peas has 5.5 g of fiber. A typical 100 g (3.5 oz) serving has about 5.5 g of fiber. They carry our “High in fiber” tag.
How filling are cooked green peas?
Very filling for the calories they provide: our estimated satiety score is 5 out of 5. It is based on: low energy density; moderate protein per calorie; a lot of fiber per calorie; high water content. It is an estimate based on its composition, not a measurement in people.
Are cooked green peas a good choice on a GLP-1 medication?
Based on our tags, this is what matters about cooked green peas on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. These are general guidelines, not medical advice: everyone tolerates foods differently.
How many grams or ounces are in a serving of cooked green peas?
We use 100 g (3.5 oz) as a typical serving, about 3/4 cup. That amount provides about 84 kcal, 5.4 g of protein, and 5.5 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peas, green, cooked, boiled, drained, without salt (FDC ID 170420).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Gas in the Digestive Tract.accessed .
- Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .