Are Peas Keto-Friendly?

Peas are a popular vegetable with a starchy flavor that can be used in sweet and savory recipes. But are peas keto-approved?

The answer depends on the exact pea variety and their carbohydrate content. Green peas, for example, aren’t keto-approved, while sugar snap peas can be enjoyed in moderation.

Let’s examine the different types of peas and their nutrition facts to determine whether they’re suitable for a Healthy Keto® diet.

How many carbs are in peas? 

Green peas are the most common type of peas found in most grocery stores. They’re usually sold fresh, canned, or frozen and can be added to soups, salads, stir-fries, and even desserts.

However, they’re high in carbs, which can impact blood sugar and insulin levels, making them unsuitable for a ketogenic diet.

According to the U.S. Department of Agriculture (USDA), 100 grams of raw green peas contain 14.4 grams of total carbs, which can quickly push you out of ketosis.¹

Let’s look at the nutritional value of other pea varieties, measured per 100 grams:

Sugar snap peas:

• 41 calories
• 2.3 g protein
• 0 g fat
• 7 g total carbs
  • 2.4 g fiber
  • 4.6 net carbs

Snow peas:

• 42 calories
• 2.8 g protein
• 0.2 g fat
• 7.5 g total carbs
  • 2.6 g fiber
  • 4.9 g net carbs

Split peas:

• 118 calories
• 8.4 g protein
• 0.4 g fat
• 21.1 g total carbs
  • 8.3 g fiber
  • 12.8 g net carbs

Are peas keto-friendly? 

Depending on the exact variety, peas can be keto-approved when consumed in moderation.

For instance, sugar snap peas and snow peas contain fewer than five grams of net carbs per 100 grams, making them suitable for a low-carb meal plan.

On the other hand, green and split peas should be avoided by those following a ketogenic diet due to their high content of digestible carbs.

Digestible carbs can spike blood glucose levels and kick the body out of ketosis, interfering with fat burning and hindering weight loss.

Additionally, some people may confuse black-eyed peas and chickpeas with traditional peas. However, these options are carb-heavy legumes and should be avoided by those following a low-carb diet.

Watch the video below to discover the best keto fruits and vegetables.

6 low-carb vegetables to have on keto

Are you feeling overwhelmed trying to figure out which vegetables are suitable for a keto diet? You’re not alone!

With so many options available, it can be challenging to determine which vegetables fit within the carb counts of a ketogenic lifestyle.

Here are six nutritious options that won’t kick you out of ketosis.

1. Beet greens

Beet greens are the leafy tops of beetroots. They’re incredibly low-carb, rich in vitamin C, and an exceptional source of nitrates.

“Nitrates are converted into nitric oxide in the body, which help to keep blood vessels wide and open, thereby improving blood flow and supporting healthy blood pressure,” explains Dr. Berg.

2. Zucchini

Zucchini is often used in low-carb dishes to substitute ingredients with too many carbs, such as pasta or potato fries.

This fresh and crispy fruit is rich in potassium, which can help replenish electrolytes essential for maintaining proper muscle function, hydration, and overall cellular health.

3. Spinach

Whether consumed raw in salads or cooked into a creamy dish, spinach is a versatile low-carb vegetable with plenty of health benefits.

Research published in Food & Function found spinach contains various phytochemicals and bioactive compounds that help protect against oxidative damage, regulate metabolic pathways, help reduce inflammation, and support weight loss.²

These benefits contribute to spinach’s anti-cancer, anti-obesity, blood sugar-lowering, and cholesterol-reducing properties.

4. Arugula

Arugula is a cruciferous vegetable with a tangy, peppery taste, making it the perfect addition to salads and pesto.

Regularly including this green superfood in your keto meal plan can provide a significant boost of nutrients.

A study published in Advanced Phytochemicals and Plant-Based Drug Discovery found arugula to be a rich source of vitamin C, flavonoids, phenolic compounds, glucosinolates, and carotenoids.

The research further revealed that the compounds in arugula are responsible for various health benefits, including the potential to reduce cancer risk, protect against ulcer formation, and support healthy liver function.

5. Bok choy

If you love Asian cuisine, you’re probably familiar with bok choy.

This low-carb vegetable is a rich source of beta-carotene, which is converted into vitamin A, a crucial nutrient needed for healthy vision and robust immune function.

Bok choy also contains sulforaphane, a potent antioxidant that has plenty of health benefits.

A study published in Antioxidants suggests that sulforaphane may possess anti-tumor, antidiabetic, and cardioprotective effects.³

6. Romaine lettuce

Most types of lettuce, including romaine, are keto-approved and can be added to salads or used as a shell for low-carb wraps and tacos.

Romaine lettuce offers plenty of folate, which is essential for cellular function and DNA synthesis.

This popular salad vegetable also provides significant amounts of vitamin K, helping to maintain bone health and regulate blood clotting.

FAQ

Sources

1. https://fdc.nal.usda.gov/food-details/170419/nutrients ?
2. https://pubs.rsc.org/en/content/articlelanding/2016/fo/c6fo00051g/unauth ?
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10886109/ ?