43 %
Thiamin contributes to normal energy-yielding metabolism, to the normal function of the heart and to normal psychological function.
How many calories are in microwaved peas?
56.8kcal
in an 80 g portion
71 kcal per 100 g.
Source: UK CoFID 2021, record 13-528, 12 analysed samples. Checked 5 October 2026.
0.72 gFat
4.6 gProtein
4.5 gFibre
43 %Daily thiamin
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.72 gFat
- 4.6 gProtein
- 8.6 gCarbohydrate
- 4.5 gFibre
- 62.1 gWater
Above average for vegetables
Peas are 71 kcal per 100 g. The 240 vegetables in this database average 59.9.
Peas71
Vegetables average59.9
Low in fat
0.9 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.72 g
Saturates, per portion0.14 g
Vitamins and minerals in peas
Two of the 22 reach the “high in” level, led by thiamin.
Only a trace
- Selenium
None recorded
- Vitamin D
- Vitamin B12
Show all 22 with amounts
Thiamin (vitamin B1)0.47 mg, 43 %
Folate0.048 mg, 24 %
Vitamin C13.6 mg, 17 %
Niacin (vitamin B3)2.4 mg, 15 %
Manganese0.28 mg, 14 %
Copper0.11 mg, 11 %
Phosphorus72.8 mg, 10 %
Iron1.4 mg, 10 %
Chloride58.4 mg, 7.3 %
Potassium143 mg, 7.2 %
Zinc0.64 mg, 6.4 %
Vitamin B60.09 mg, 6.3 %
Magnesium21.6 mg, 5.8 %
Vitamin A0.0384 mg, 4.8 %
Riboflavin (vitamin B2)0.06 mg, 4.6 %
Calcium28.8 mg, 3.6 %
Pantothenic acid (vitamin B5)0.08 mg, 1.3 %
Iodine0.0016 mg, 1.1 %
Vitamin E0.11 mg, 0.9 %
Biotin0.00032 mg, 0.6 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What peas don’t give you. And where to find it.
No recorded vitamin D, selenium or vitamin B12.
Vitamin D
0mgin peas
Find it inBloater, grilled500 % per 100 g
Selenium
Tracein peas
Find it inKidney, pig, fried491 % per 100 g
Vitamin B12
0mgin peas
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Peas against other vegetables
Per 100 g, peas have the most thiamin of the 6 here, ahead of cabbage (average, raw).
0.6mg
0.3mg
0.2mg
0.2mg
0.2mg
0.2mg
Peas, frozen, microwavedthis page
Cabbage, average, raw−0.3 mg
Peas, mange-tout, raw−0.4 mg
Sweet potato, raw−0.4 mg
Pumpkin, raw−0.4 mg
Cabbage, green, boiled−0.4 mg
All values per 100 g, from the same dataset. Differences are against peas.
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Questions about peas
The questions people ask about peas, answered from the dataset.
How many calories are in a portion of peas?
A typical portion (80 g, one of your five a day) gives 57 kcal. Per 100 g the figure is 71 kcal.
Is peas high in thiamin?
Yes. Peas, frozen, microwaved have 0.59 mg thiamin per 100 g, 54 % of the NRV, above the 30 % threshold for a “high in” claim.
Does cooking change the sodium in peas?
Yes. Per 100 g, sodium goes from 38 mg raw to 4 mg microwaved. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals do peas have most of?
By share of the daily reference intake: thiamin (0.59 mg, 54 %), folate (0.06 mg, 30 %) and vitamin C (17 mg, 21 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-528, Peas, frozen, microwaved, 12 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fruit and vegetables, 2013. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most thiamin.
More vegetables
- Squash, acorn, raw40 kcal
- Turnip, raw23 kcal
- Broccoli, green, boiled28 kcal
- Chard, Swiss, boiled20 kcal
- Green beans, dried246 kcal
- Okra, stir-fried269 kcal
- All 240 vegetables