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Are Earth Peas Keto-Friendly?

Earth Peas on a kitchen counter

'Are Earth Peas Keto-Friendly?' is a question that has sparked curiosity among many adherents of the ketogenic diet, a nutritional plan that prioritizes low-carb and high-fat foods for health benefits.

This article is specifically tailored to shed light on this question and provide comprehensive insights into the carbohydrate content of Earth Peas, their impact on a keto diet, and potential keto-compatible alternatives to explore.


  • Earth Peas are not keto-friendly due to their high net carbohydrate content.
  • Despite their nutritional benefits, Earth Peas can disrupt ketosis in a ketogenic diet.
  • There are numerous low-carb, keto-compatible alternatives to Earth Peas.

Are Earth Peas Keto-Friendly?

Now, here is the million-dollar question: Are Earth Peas Keto-Friendly?

Well, to cut to the chase, Earth Peas aren't exactly your best ally on a ketogenic journey. Why, you ask? Let's take a deeper look.

The ketogenic diet, as many of you know, is a low-carb, high-fat diet. This means foods with a high net carbohydrate content aren't typically on the keto-friendly list. And this is where Earth Peas fall a bit short.

According to accurate nutritional data, Earth Peas contain 8.75g of net carbs per 100g. For those new to the term, net carbs are total carbohydrates minus the fiber content. They are the carbs your body can readily digest and use for energy.

Now, bear in mind, a typical ketogenic diet recommends a daily intake of only about 20-50 grams of net carbs. Given this, you can see how eating a significant portion of Earth Peas could potentially eat up much of your daily carb allowance.

That said, it's important to remember that every body is different, and what works for one person might not work for another. But when it comes to straight numbers, Earth Peas might not be the best fit for a strict ketogenic lifestyle due to their relatively higher carb content.

Can Earth Peas be Incorporated into a Strict Keto Diet?

So, you're probably wondering: Can Earth Peas be incorporated into a strict ketogenic diet? Well, the short answer is, it's tricky, but not impossible depending on your daily carb allotment.

As we've discussed, Earth Peas contain 8.75g of net carbs per 100g. If you're sticking to a strict ketogenic diet that limits daily net carbs to 20-50 grams, integrating Earth Peas into your meal plan could prove to be a bit of a challenge. Eating them in significant amounts could potentially lead to exceeding your daily carb limit, taking your body out of the coveted state of ketosis.

Now, does this mean you need to avoid Earth Peas completely if you're following a strict keto diet? Not necessarily. The beauty of the ketogenic diet is its flexibility. It all comes down to portion control and day-to-day macro tracking. If you're really keen on incorporating Earth Peas into your diet, you might be able to do so in small, controlled portions.

Consider using a carb tracking app or nutrition diary to track your daily intake of carbs. These tools can help you stay on top of your consumption and easily adjust portions of Earth Peas or other higher-carb foods to avoid going over your carb limit.

Delving into the Carbohydrate Content of Earth Peas

Alright, let's dive a bit deeper into the carbohydrate content of Earth Peas and understand why it might pose a challenge for keto enthusiasts.

As we've stressed earlier, Earth Peas contain 8.75g of net carbs per 100g serving. But what does that mean exactly? Well, let's break it down.

In the world of nutrition, when we talk about net carbs, we're referring to the amount of carbohydrates that your body can actually digest and use for energy. This is calculated by subtracting the fiber content from the total carbs. Why do we subtract the fiber, you ask? Well, fiber is a type of carb, but it isn't easily digested by your body. Instead, it passes through your system largely intact, which means it doesn't contribute to the rise in blood sugar that typical carbs do.

For those on a ketogenic diet, tracking net carbs becomes crucial. The goal of this diet is to get your body into a state of ketosis, where it's burning fat for energy instead of carbs. And to achieve this, every gram of carb counts.

But let's put this into perspective. Say you decide to have a 100g serving of Earth Peas (about ⅔ cup). This would account for 8.75g of your daily net carb intake. If you're adhering to a strict keto diet that limits you to 20g of net carbs per day, those Earth Peas just used up nearly half of your daily allowance.

And if you're like most of us who enjoy more than just a few spoonfuls, a larger serving of Earth Peas could potentially max out your daily carb count.

Nutritional Snapshot of Earth Peas

Earth Peas, a variant of green peas, present a diverse nutritional profile. In a 100g serving, they provide a relatively low 8.75g of net carbs, making them a moderate choice for those watching their carbohydrate intake. Their total dietary fiber of 5.7g not only aids digestion but also contributes to the feeling of satiety.

Protein is an essential macronutrient and Earth Peas contain 5.42g per 100g serving. This makes them a significant plant-based source of protein. They also contain a minimal amount of total fats (0.4g), primarily constituted by polyunsaturated and monounsaturated fatty acids which are known for their heart-healthy benefits.

Looking at the micronutrients, Earth Peas are rich in vitamins and minerals. They offer a robust supply of Vitamin C (40.0mg), which is crucial for immune health and collagen synthesis. They also contain a beneficial amount of Vitamin K1 (24.8ug) and Vitamin A (38.0ug), both playing vital roles in supporting bone health and vision respectively.

The mineral content is equally impressive. With potassium (244.0mg), they help in maintaining a healthy blood pressure. The presence of iron (1.47mg) aids in the formation of red blood cells, thereby ensuring efficient oxygen transportation in the body. They also provide a decent amount of magnesium (33.0mg) and calcium (25.0mg), both crucial for bone health and muscle function.

In terms of amino acids, Earth Peas provide a wide variety, including essential ones like leucine and lysine. These play a critical role in muscle synthesis and immune function.

Furthermore, the presence of antioxidants such as beta-carotene and lutein + zeaxanthin contribute to the overall potential benefits of Earth Peas. They help to combat harmful free radicals in the body, thereby supporting overall well-being.

Nutrient NameAmount and Unit per 100g
Net Carbs 8.75g
Carbohydrate, by difference 14.45g
Fiber, total dietary 5.7g
Total fats 0.4g
Protein 5.42g
Sodium, Na 5.0mg
Potassium, K 244.0mg
Magnesium, Mg 33.0mg
Calcium, Ca 25.0mg
Vitamin A 38.0ug
Vitamin B-6 0.17mg
Vitamin C, total ascorbic acid 40.0mg
Vitamin E (alpha-tocopherol) 0.13mg
Vitamin K1 24.8ug
Copper, Cu 0.18mg
Iron, Fe 1.47mg
Phosphorus, P 108.0mg
Selenium, Se 1.8ug
Zinc, Zn 1.24mg
Beta-carotene 449.0ug
Lutein + zeaxanthin 2477.0ug
Betaine 0.2mg
Manganese, Mn 0.41mg
Thiamin 0.27mg
Riboflavin 0.13mg
Niacin 2.09mg
Pantothenic acid 0.1mg
Folate, total 65.0ug
Choline, total 28.4mg
Calories 81.0kcal
Water 78.86g
Tryptophan 0.04g
Threonine 0.2g
Isoleucine 0.2g
Leucine 0.32g
Lysine 0.32g
Methionine 0.08g
Cystine 0.03g
Phenylalanine 0.2g
Tyrosine 0.11g
Valine 0.24g
Arginine 0.43g
Histidine 0.11g
Alanine 0.24g
Aspartic acid 0.5g
Glutamic acid 0.74g
Glycine 0.18g
Proline 0.17g
Serine 0.18g
Fatty acids, total saturated 0.07g
Fatty acids, total monounsaturated 0.04g
Fatty acids, total polyunsaturated 0.19g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Earth Peas' was not found in FoodData Central, so nutritional data for 'Peas, green, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Earth Peas on a Keto Diet

Let's now explore the health implications of Earth Peas on a ketogenic diet.

As we've noted, Earth Peas have a relatively high net carb content. This could make it more challenging for your body to maintain a state of ketosis, which is the goal of a ketogenic diet. Essentially, ketosis is a metabolic state where your body, in the absence of enough carbohydrates, starts burning fat for energy.

Now, why is it important to stay in ketosis on a ketogenic diet? Well, ketosis allows the body to become incredibly efficient at burning fat for energy and turns fat into ketones in the liver, which can supply energy for the brain. It's this shift in metabolism that ketogenic dieters aim for as it might offer several health benefits.

However, despite not being the best fit for a strict ketogenic diet, it's worth noting that Earth Peas are far from being a 'bad' food. In fact, they are packed with nutrients which can contribute to your overall health and wellness.

Earth Peas are a great source of vitamins and minerals, including vitamin K, vitamin C, and manganese. They also offer a good amount of dietary fiber and protein. These nutrients are essential for maintaining good health, supporting everything from your immune system to your bone health.

But remember, while these health benefits make Earth Peas a nutritious food choice, their high net carb content could interfere with your keto diet goals. Therefore, if you're following a strict keto regimen, you'll need to be cautious about how much and how often you consume Earth Peas.

Avoiding Earth Peas in Your Keto Meal Plan

Navigating your way around a ketogenic diet can be a bit challenging, especially when it comes to avoiding certain foods like Earth Peas. But don't worry, we're here with some practical tips to help you maintain a keto-friendly meal plan.

Firstly, it's important to remember why we're avoiding Earth Peas on a strict keto diet - their high net carb content. As we've discussed, maintaining a low net carb intake is key when following a ketogenic diet, and unfortunately, Earth Peas can quickly eat into your daily carb allowance.

Now, what about those situations where Earth Peas seem to pop up unexpectedly? Maybe you're at a restaurant and the salad you ordered comes sprinkled with these little green orbs. Or perhaps you're at a dinner party, and the main dish is a delicious casserole... loaded with Earth Peas. In these scenarios, it's crucial to stay educated about the food you're eating and don't be afraid to ask questions about the dish's composition. If needed, you can always politely decline or remove the peas from the dish.

Craving for Earth Peas can be particularly challenging for some of us, especially if we're used to having them regularly in our meals. A good method to manage these cravings is to find low-carb substitutes that can provide a similar texture or flavor. For example, green beans, zucchini, or cucumber could work as potential alternatives.

Another useful tip is to focus on what you can eat, rather than what you can't. There are many delicious, low-carb vegetables that can take a starring role in your meals without kicking you out of ketosis. Think leafy greens like spinach and kale, or crunchy bell peppers and broccoli.

Keto-Compatible Alternatives for Earth Peas

Are you missing Earth Peas in your ketogenic diet and looking for some keto-compatible alternatives? Look no further. We've got some suggestions that not only fit the low-carb requirements but also offer a variety of flavors to keep your meals exciting.

  1. Zucchini: Also known as courgette, zucchini is a versatile vegetable that can be a great substitute for peas. With only about 2.11g of net carbs per 100g, it's significantly lower in carbs than Earth Peas. You can slice them into noodle shapes for a low-carb pasta dish, or you can dice them and add them to salads and stir-fries.
  2. Green Beans: Green beans are not only low in carbs but also high in fiber, making them a fantastic choice. A 100g serving of green beans contains approximately 3.6g of net carbs. You can steam, roast, or sauté them, and they can be a great addition to a range of dishes, from casseroles to salads.
  3. Broccoli: Another nutritious and keto-friendly alternative is broccoli, containing about 4.04g of net carbs per 100g. Its unique texture makes it a versatile addition to many meals. You can use it in soups, stir-fries, or even roast it for a delicious side dish.
  4. Cauliflower: With only about 2.8g of net carbs per 100g, cauliflower is a fantastic low-carb alternative to peas. It's also very versatile and can be used to make low-carb versions of many dishes, such as cauliflower rice, cauliflower mash, or even cauliflower pizza crust!

These alternatives not only provide you with the low-carb requirements for a ketogenic diet, but they also pack in essential nutrients. While they may not exactly match the taste of Earth Peas, they bring their unique flavors and can add a nutritious twist to your keto meals.

Concluding Thoughts on Earth Peas and Keto

As we draw to a close on our exploration of Earth Peas in the context of a ketogenic diet, let's revisit some of the key points we've addressed.

Despite their nutritional offerings, the high net carb content of Earth Peas can pose a challenge for those following a strict ketogenic diet, potentially disrupting the state of ketosis. This doesn't make Earth Peas a 'bad' food – far from it. Packed with vitamins, minerals, dietary fiber, and protein, they contribute positively to your overall health and wellness. However, they're just not the best fit for a diet that prioritizes low-carb intake.

Of course, this doesn't mean you have to resign yourself to a life without Earth Peas or similar tasting foods. We've discussed some low-carb alternatives like zucchini, green beans, broccoli, and cauliflower. These vegetables not only meet the keto criteria but also offer diverse flavors and textures, reiterating that being on a keto diet doesn't mean compromising on the variety or taste of your meals.

One unique idea that hasn't been covered yet is the use of spices and herbs. If what you miss about Earth Peas is not just their texture but also the way they absorb and complement flavors, consider using spices and herbs in your cooking. Many spices and herbs like rosemary, thyme, or paprika are virtually carb-free and can dramatically enhance the flavor of your dishes, making your low-carb vegetables taste even better.

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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.


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

Earth Peas are high in net carbohydrates, which can disrupt the state of ketosis that the ketogenic diet aims to achieve.

While it's technically possible to include small amounts of Earth Peas in a keto diet, it's generally not recommended due to their high net carb content.

Yes, there are several low-carb alternatives to Earth Peas that are keto-friendly, such as zucchini, green beans, broccoli, and cauliflower.