5+ A Day
Peas - Green




You can buy peas from November until February, but even in season the supply is limited.  


Storage and Handling

Store in the refrigerator. Handle all fresh produce with care and wash before eating.



In early times peas were dried and used in winter, they are thought to have originated in Central Asia. In the 1500s new varieties with better flavour were developed and people started eating them fresh.  Since then they have always been popular.



  • Peas can be eaten straight out of the pod
  • According to proper etiquette the correct way to eat peas is to squash them with the back of your fork!


Growing Facts

  • Peas are frost sensitive but are a cool weather crop. In warmer parts of New Zealand, they can be planted in April for a crop before winter. In other parts of New Zealand they are usually planted in spring after the risk of frost passes
  • When plants flower, the pods are ready
  • Depending on the variety, peas can need support when growing and will need to be tied until they produce tendrils that can cling on to supports
  • Peas like to grow in full sun

Nutrition Information

1 cup = 145 g

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100 g
Energy (kJ/Cal) 446/107 5% 308/74
Protein (g) 7.3 15% 5.1
Fat, total (g) 0.7 1% 0.5
- saturated (g) 0.27 1% 0.19
Available carbohydrate (g) 13.5 4% 9.3
- sugars (g) 8.4 9% 5.8
Dietary Fibre (g) 8.1 27% 5.6
Sodium (mg) 7 0% 5
Folate (µg) 94 47% RDI* 65
Niacin (mg) 4.5 45% RDI* 3.1
Thiamin (mg) 0.49 45% RDI* 0.34
Vitamin C (mg) 29 73% RDI* 20
Riboflavin (mg) 0.2 12% RDI* 0.1
Vitamin A Equiv. (µg) 75 10% RDI* 52
Vitamin B6 (mg) 0.2 13% RDI* 0.1
Copper (mg) 0.5 16% ESADDI** 0.3
Iron (mg) 2.3 19% RDI* 1.6
Magnesium (mg) 32 10% RDI* 22.0
Phosphorus (mg) 104 10% RDI* 72.0
Potassium (mg) 225   155

Percentage Daily Intakes are based on an average adult diet of 8700 kJ

Your daily Intakes may be higher or lower depending on your energy needs

*Recommended Dietary Intake (Average Adult)

**Estimated Safe and Adequate Daily Dietary Intake

Source: FOODfiles 2016