Green peas glycemic index
Green peas has a glycemic index of 36, which is low. A 80 g serving (1 side portion) has a glycemic load of 3 (low).
Also known as: peas, garden peas
- Serving80 g
- Available carbs7.8 g
- Fiber3.6 g
- Sugars3.5 g
- Protein4.1 g
- Calories62 kcal
Serving: 1 side portion.
What to know
Green peas are low GI and provide protein and fiber. They are a good way to add volume to rice or pasta dishes and bring down the glycemic load of the whole plate.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 4.9 g | 2 | Low |
| 100 g | 9.8 g | 4 | Low |
| 80 g · 1 side portion | 7.8 g | 3 | Low |
| 160 g · double serving | 16 g | 6 | Low |
What the studies found
The value of 36 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 4 studies. Results range from 9 to 42. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 9 · Philippines 2009
- 25 · Pakistan 2008
- 29 · New Zealand 2011
- 42 · Australia 2020
Green peas compared with other vegetables & tubers
Similar low-GI foods
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Frequently asked questions
Is green peas low glycemic?
Yes. With a GI of 36, green peas is in the low range (55 or less).
What is the glycemic load of green peas?
A 80 g serving (1 side portion) has a glycemic load of 3, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat green peas?
With a GI of 36 and a low glycemic load per serving, green peas usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in green peas?
A 80 g serving has about 11 g of total carbohydrate, including 3.6 g of fiber, leaving 7.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 14.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (80 g) | |
|---|---|---|
| Calories | 78 kcal | 62 kcal |
| Carbohydrates | 14 g | 11 g |
| Available carbs | 9.8 g | 7.8 g |
| Fiber | 4.5 g | 3.6 g |
| Sugars | 4.4 g | 3.5 g |
| Protein | 5.2 g | 4.1 g |
| Fat | 0.3 g | 0.2 g |
Source: USDA FoodData Central, Peas, green, frozen, cooked, boiled, drained, without salt (SR Legacy, FDC 170017). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.