Peas are a quiet fiber powerhouse, but the fiber in your bowl depends heavily on what form you are eating. A ladle of cooked green peas, a serving of split pea soup, and a handful of raw snow peas all deliver very different amounts of fiber per 100 grams. This calculator converts any serving — in grams or ounces — into a precise fiber figure using standard USDA reference values, so you can plan meals, track macros, or log your daily fiber intake with confidence.
Choose your pea type, enter how much you are eating (or tap a quick preset like “1 cup” or “100 g”), and the tool instantly shows the fiber for your serving, the fiber density per 100 g, and how much of your daily fiber target of 28 g you have covered.
It is built for anyone tracking fiber: people on high-fiber diets, weight-loss meal planners, nutrition students, and dietitians double-checking portion sizes.
Pea Fiber Calculator
Find the fiber in any serving of peas — per 100 g or your portion.
How to Use This Tool
The calculator is built to be quick, but a little context helps you get the most accurate result.
- Enter your serving size — type a number into the input, or tap a preset such as “100 g” or “1 cup (160 g)”.
- Choose a unit — grams or ounces. If you are weighing on a kitchen scale, grams are the easiest and most accurate.
- Select the pea type that matches what you are actually eating: cooked green peas, raw green peas, snow peas, cooked split peas, dried split peas, or pea flour.
- Press Calculate fiber — the result panel shows total fiber in your serving, fiber density per 100 g, and the share of the 28 g daily target covered.
Volume reference: 1 cup of cooked green peas weighs about 160 g, while 1 cup of cooked split peas weighs closer to 200 g. If you measured by volume, use those figures as a rough serving weight.
Reference Values: Fiber in Peas
The calculator uses standard USDA FoodData Central values for fiber per 100 g of each pea form. Keep this table handy when planning meals:
| Pea form | Fiber per 100 g |
|---|---|
| Green peas, cooked (boiled, drained) | 5.5 g |
| Green peas, raw | 5.7 g |
| Snow peas (edible-podded), raw | 2.6 g |
| Split peas, cooked (boiled) | 8.3 g |
| Split peas, dried (raw) | 25.5 g |
| Pea flour (from dried peas) | 25.5 g |
Values apply to the edible portion, prepared as stated. Source: USDA FoodData Central.
The Math Behind the Calculation
Every result is a single proportional calculation:
Fiber (g) = serving weight (g) × fiber per 100 g ÷ 100
Ounces are converted to grams first (1 oz = 28.35 g), then the same formula applies.
Worked example: You eat 1 cup of cooked green peas (160 g). Cooked green peas contain 5.5 g of fiber per 100 g.
Fiber = 160 × 5.5 ÷ 100 = 8.8 g
Share of the 28 g daily target = 8.8 ÷ 28 = 31%
Why Pea Fiber Is Worth Tracking
Most adults fall short of the recommended fiber intake. The FDA sets the daily value at 28 g per 2,000-calorie diet, and the Dietary Guidelines for Americans recommend 22–34 g per day depending on age, sex, and calorie needs. Peas are a useful tool here because they deliver both kinds of fiber: insoluble fiber, which adds bulk and supports regularity, and soluble fiber, which slows digestion and can help steady blood sugar and cholesterol.
Because pea types vary so much in fiber density — snow peas at 2.6 g per 100 g versus dried split peas at 25.5 g — a “serving of peas” can range from a minor fiber blip to nearly a full day’s worth. Tracking per 100 g keeps those differences honest. If you are adding other plant foods to the same day, an apple fiber calculator can help you compare portions side by side.
Tips & Common Mistakes to Avoid
Weigh the form you actually eat. Fiber per 100 g is calculated for a specific preparation. Cooking hydrates peas, so 100 g of cooked peas is a much larger volume than 100 g of dried peas — always use the cooked entry when eating cooked peas.
Do not confuse raw and cooked split peas. Dried split peas pack 25.5 g of fiber per 100 g, but once cooked they absorb water and drop to about 8.3 g per 100 g. Using raw values for a cooked portion will overstate fiber by roughly three times.
Also check the label of frozen or canned pea products: some have added sodium or sauces, and “petite peas” may vary slightly in density. Plain frozen and fresh green peas are close enough that the standard 5.5 g per 100 g value works well for most tracking.
Frequently Asked Questions
Are split peas higher in fiber than green peas? Yes, at every comparable stage. Cooked split peas provide 8.3 g per 100 g while cooked green peas provide 5.5 g — about 50% more. Dried split peas are higher still at 25.5 g per 100 g.
Should I weigh peas raw or cooked? Match the entry to your food’s preparation. If you boiled frozen green peas, use “Green peas, cooked.” If you are adding raw green peas to a salad, use the raw entry. The same logic applies to split peas: dried for the bagged product, cooked for the finished soup.
Does pea fiber count toward net carbs? Fiber is a carbohydrate that is not digested like sugar and starch, so many low-carb trackers subtract it from total carbs. If that is how you log, use the net carbs calculator for peas to see the difference for your portion.
Is 28 g the right fiber target for everyone? The FDA’s daily value of 28 g is based on a 2,000-calorie diet — a useful benchmark, not a personal prescription. Individual needs vary with age, sex, calorie intake, and health goals, so treat the percentage as a guideline rather than a strict limit.