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Green Peas: Fiber Breakdown, Calories, and Daily Value

Juicy plant protein and gentle dietary fiber. A complete fiber profile, glycemic effect, and practical portion guidance for delicate digestion.

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🌿 1 standard serving (~100 g / 3.5 oz)

Legumes

🌿 Dietary Fiber

1 standard serving (~100 g / 3.5 oz) 5.7 g

Soluble

2.0 g (35%)

Insoluble

3.7 g (65%)

Per 100g: 5.7 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 standard serving (~100 g / 3.5 oz) 81.0 kcal

Per 100g: 81.0 kcal

81 kcal per 100 g (~3.5 oz): moderate calories with helpful plant protein and fiber.

⚡ Glycemic Index (GI)

1 standard serving (~100 g / 3.5 oz) 38 (Low)

Per 100g: 38

Glycemic index around 38: blood sugar rises gently, and the blood sugar impact (glycemic load) for a 100 g serving is about 3.4.

💡 Popular forms and types of green peas

The product form changes not only taste, but also how well it is tolerated

🌿 Fresh green peas: maximum fiber and natural FODMAP sugars: if prone to gas, a comfortable starting portion is about 1 tbsp (15 g).

❄️ Frozen green peas: close to fresh in composition: it keeps the fiber, but it is also rich in FODMAPs.

🥫 Canned, rinsed green peas: some FODMAP sugars move into the liquid: it is easier to tolerate, but fiber is slightly lower.

✨ For everyday benefits, choose fresh or frozen peas. If your gut is sensitive, choose canned, rinsed peas and a small portion.

⚡ Quick Fiber Calculator (Green Peas)

One click, no registration

1 port

🟢 You ate 5.7 g of fiber — that is 19% of your daily norm (30 g)!

How Fiber and Nutrients in Green Peas Support Daily Wellness

How green peas help manage weight

Protein, fiber, and slowly released carbs slow stomach emptying and help you feel satisfied longer.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

Good fullness from protein and fiber

Caloric Density 81 kcal

Optimal calorie density

Digestive impact: benefits and mindful portion guidelines

For most healthy people, fiber supports comfortable digestion and regular bowel movements. But fresh and frozen green peas are naturally rich in GOS oligosaccharides and fructans (FODMAPs): if your stomach is prone to bloating, keep initial servings to about 1 tbsp (15 g), as larger portions over 45 g can trigger gas. Canned, well-rinsed peas are often significantly easier to digest.

Stomach «Softness» Scale

Irritating 5 / 10 (Sensitive digestion: start with 15 g) Ideal

GI Stimulation Score 🌿 Gut rhythm For healthy guts — gentle transit; for sensitive guts — larger servings may trigger gas.

Microbiome fermentation and glycemic shield

🩸 Microbiome food
Beneficial bacteria in the large intestine feed on soluble fibers and oligosaccharides, producing helpful short-chain fatty acids.

🛡️ Butyrate production
One of these acids, butyrate, helps feed gut cells and support the gut lining.

🌿 Glycemic shield
Fiber and protein slow carb digestion, so blood sugar rises more gently after meals: GI around 38, glycemic load about 3.4 per 100 g.

Prebiotic value

Fiber 5.7 g GOS and fructans

Feeds friendly bacteria

Glycemic buffer 🛡️ Gentle glycemic buffer No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Green Peas

🥗 Raw form

Fresh product (maximum structure and nutrients)

Whole structure: Intact plant cells take longer to chew and release carbs more slowly.
Vitamin complex: More vitamin C and folate than after long boiling.
Slow breakdown: Fiber and protein create fullness, but for individuals sensitive to GOS oligosaccharides, this fermentation can cause gas and bloating.

🔥 Thermal processing

After cooking

Softened cell walls: Brief boiling or steaming softens cell walls and reduces physical strain on the gut.
Better nutrient availability: Heat makes some proteins and minerals easier to use, but does not remove FODMAPs from fresh or frozen peas.
Easier digestion: Purees and cream soups are gentler for a sensitive stomach, but mindful portions still matter if prone to gas.

Culinary Constructor & Alternatives

Best Food Combinations with Green Peas

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Cozy Dinner

Sweet pea side with mint or dill

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Green Peas Ingredient

+5.7 g

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Zucchini Ingredient

+2.0 g

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Dill Ingredient

+0.42 g

🟢 Total in plate: 8.1 g of fiber (27% of norm)

💡 Quick prep: Quickly steam peas with zucchini for 5–7 minutes. Low in calories, sweet and juicy, and easy on the stomach.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🍲 Beans 6.4 g / 100g 🥫 Canned Peas 4.5 g / 100g 🍲 Chickpeas 7.6 g / 100g 🍲 Lentils 7.9 g / 100g