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Are Peas Keto-Friendly?

Peas on a kitchen counter

Are Peas Keto-Friendly? Due to their high carbohydrate content, peas are generally not considered compatible with a strict ketogenic diet.

However, this in no way diminishes their nutritional value or their place in other balanced and healthy diets.

In this article, we take an in-depth look at the carb content of peas, explore the challenges of including them in a ketogenic meal plan, and offer some potential low-carb alternatives.

Whether you're on a strict keto diet or just trying to lower your carb intake, this comprehensive breakdown can offer valuable insights and help guide your dietary choices.

TL;DR

  • Are peas keto-friendly? Unfortunately, no. Their high carbohydrate content makes them less ideal for a ketogenic diet.
  • Consuming peas, which contain 27.11g of net carbs per 100g serving, could disrupt the state of ketosis, a cornerstone of the ketogenic diet.
  • While peas are rich in beneficial nutrients, their high carb content makes them a challenge for those strictly following keto.

Are Peas Keto-Friendly?

When it comes to the ketogenic diet, peas are not considered keto-friendly. While peas are packed with nutritional value, they also contain a high amount of carbohydrates that limit their suitability for a keto diet.

Diving deep into the nutritional data reveals that peas contain 27.11g of carbs per 100g. This high carbohydrate content is the main reason why peas are not typically included in a keto diet. To ensure a state of ketosis, where your body burns fat for energy instead of carbs, it is essential to limit your carb intake. With 27.11g of carbs, peas quickly use up a significant portion of your daily carb limit on a keto diet.

Furthermore, peas have 27.11g of net carbs per 100g serving. This means that not only are peas high in total carbs, but the majority of those carbs affect your body's blood sugar levels and can potentially knock you out of ketosis. Given this, individuals following a keto diet usually limit or avoid consuming peas to maintain their carb intake within the recommended range.

Can You Have Peas On a Strict Keto Diet?

On a strict ketogenic diet, which typically involves consuming less than 20g of carbohydrates per day, incorporating peas into your meal plan would be challenging due to their high carb content. Consuming just 100g of peas, with its 27.11g of net carbs, would already surpass the daily carb limit of a strict keto diet, potentially disrupting ketosis.

Even for individuals following a less rigid low-carb diet, where the daily carb intake is limited to between 30-50g of net carbs, including peas into the diet can still be problematic. While these diets are more generous with carb allowance, the 27.11g of net carbs in peas is still quite high. Therefore, it would be best to limit the consumption of peas even in a low-carb diet plan.

Carbs In Peas

Analyzing the carbohydrate content in peas presents some interesting findings. Each 100g serving of peas contains 27.11g of carbs, which is quite high for someone adhering to a ketogenic or low-carb diet. This carb content also translates into a significant 27.11g of net carbs per 100g.

Net carbs are calculated by subtracting the fiber content from the total carbohydrates. These are the carbs that have an impact on blood sugar levels. With peas having 27.11g net carbs per 100g serving, it's clear that they can significantly contribute to daily carb intake, which is generally restricted in a ketogenic lifestyle.

Peas Nutrition Facts

Peas are a highly nutritious food, packed full of both macro and micronutrients. In a 100g serving, peas contain 27.11g of carbohydrates, 0.68g of total fats, and 8.8g of protein. This makes them a good source of energy, while also providing the body with essential amino acids.

Regarding micronutrients, peas are rich in several vitamins and minerals. They contain 10.4mg of vitamin C, which is necessary for tissue repair and immune function, as well as a range of B vitamins including B-6, Thiamin, Riboflavin, Niacin and Pantothenic acid. These B vitamins play a key role in energy production and brain function.

Furthermore, peas offer a wide array of essential minerals. For instance, they provide 381mg of potassium which supports heart health, and 165mg of phosphorus for bone health. They also contain smaller amounts of iron, zinc, and magnesium which are crucial for many bodily functions.

Peas are also unique because of their amino acid profile. They contain valuable amounts of amino acids like leucine, lysine, and arginine that are important for muscle growth and immune function.

On the fat content, peas have a very low total fat of 0.68g, with a balance of saturated, monounsaturated, and polyunsaturated fats. These fats are vital for brain health and controlling inflammation in the body.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 27.11g
Total fats 0.68g
Protein 8.8g
Sodium, Na 20.0mg
Potassium, K 381.0mg
Magnesium, Mg 56.0mg
Calcium, Ca 36.0mg
Vitamin B-6 0.26mg
Vitamin C, total ascorbic acid 10.4mg
Copper, Cu 0.27mg
Iron, Fe 2.26mg
Phosphorus, P 165.0mg
Selenium, Se 0.6ug
Zinc, Zn 1.05mg
Manganese, Mn 0.44mg
Thiamin 0.22mg
Riboflavin 0.16mg
Niacin 3.09mg
Pantothenic acid 1.03mg
Folate, total 144.0ug
Calories 124.0kcal
Water 62.27g
Threonine 0.19g
Isoleucine 0.17g
Leucine 0.36g
Lysine 0.38g
Methionine 0.07g
Cystine 0.16g
Phenylalanine 0.25g
Tyrosine 0.13g
Valine 0.22g
Arginine 0.48g
Histidine 0.17g
Alanine 0.24g
Aspartic acid 0.66g
Glutamic acid 1.02g
Glycine 0.21g
Proline 0.28g
Serine 0.3g
Fatty acids, total saturated 0.12g
Fatty acids, total monounsaturated 0.06g
Fatty acids, total polyunsaturated 0.33g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Peas on a Keto Diet

Incorporating peas into a ketogenic diet presents certain challenges, primarily due to their high carb content. The 27.11g net carbs per 100g serving could disrupt the state of ketosis, the metabolic state that is central to the ketogenic diet. This is due to the fact that in ketosis, your body is burning fat for fuel instead of carbohydrates. Consuming peas, with their high carbohydrate content, may hinder this process.

However, peas do offer a range of nutritional benefits. They are rich in vitamins and minerals like vitamin C, vitamin B6, iron, and magnesium. They also contain a considerable amount of protein, making them a good source of this macronutrient.

Keto-Compatible Alternatives for Peas

  1. Broccoli: As an alternative to peas, broccoli is a great option. It's lower in carbs, with only 6.64g per 100g serving, making it more suitable for a keto diet. Broccoli can be steamed, roasted, or stir-fried and used in a variety of dishes such as salads, soups, and casseroles.
  2. Zucchini: Another excellent substitute is zucchini, with only 3.11g of carbs per 100g serving. Zucchini can be spiralized into 'zoodles', grilled, or used as a filler in dishes where peas might traditionally be used.
  3. Spinach: With a mere 3.63g of carbs per 100g, spinach is another keto-friendly alternative to peas. It can be used in a variety of dishes, from salads to omelets, and even blended into smoothies for a nutrition boost.
  4. Cauliflower: Cauliflower, with 5g of carbs per 100g, can be mashed, riced, or roasted, serving as a versatile and keto-friendly alternative to peas. It can be used in a variety of recipes, from cauliflower rice to cauliflower mash.

Concluding Thoughts on Peas and Keto

In conclusion, while peas are highly nutritious, their high carbohydrate content makes them less compatible with a ketogenic diet. Consuming just 100g of peas can significantly contribute to your daily carb limit, potentially interrupting the state of ketosis that is important for a keto diet.

Despite this, peas are packed with beneficial nutrients such as vitamin C, vitamin B6, iron, and magnesium, and they're also a good source of protein. They do contain sodium but in relatively small amounts, and monitoring your intake can help keep this in check.

However, their high carb and net carb content makes them something to avoid if you're strictly adhering to a ketogenic diet. Instead, there are a plethora of low-carb vegetables like broccoli, zucchini, spinach, and cauliflower that can be used as alternatives to peas in your keto recipes.

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.

Disclaimer:

The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

No, due to their high carbohydrate content, peas are generally not suitable for a strict ketogenic diet.

Peas contain 27.11g of net carbs per 100g serving, which could disrupt the state of ketosis, a crucial aspect of the ketogenic diet.