Peas are small but surprisingly carb-dense, and if you follow a low-carb, keto, or blood-sugar-friendly eating plan, knowing their net carbs is the key to portioning them wisely. Net carbs represent the carbohydrates your body actually absorbs — total carbohydrate minus dietary fiber. This calculator does that math for green peas (raw or cooked), cooked split peas, sugar snap peas, and snow peas, in grams, ounces, or cup servings. Just pick the pea type, enter your amount, and get an instant net-carb total, along with the full carb and fiber breakdown. It’s a practical tool for anyone tracking macros, counting net carbs for keto, or managing carbohydrate intake for diabetes. Standard USDA nutrient values are used, so results are consistent and easy to compare with other foods in your tracker.
Because peas contain a meaningful amount of fiber, their net carbs can be substantially lower than their total carbs. The calculator accounts for the specific values of each pea variety and converts serving sizes for you, so you can compare a 100-gram portion or a standard half-cup serving side by side.
🥫 Pea Type & Amount
How to Use This Calculator
Select a pea type from the drop-down list, then enter an amount in grams, ounces, or US cups. The calculator converts your serving to grams, applies the standard macros for that variety, and subtracts fiber from total carbohydrate to give net carbs. Results include total carbs, fiber, and net carbs, plus a step-by-step breakdown so you can see exactly how the number was reached.
You can also tap a quick-fill button like “80 g snack” or “1 cup cooked ≈160 g” to enter a common portion instantly. The calculator is designed for whole peas and pea ingredients without sauce or added fat.
The Math Behind Net Carbs
Net carbs are calculated with a single equation:
Dietary fiber is subtracted because the human body does not fully digest it, so it contributes far fewer usable carbohydrates than other carbs. In green peas, fiber makes up a meaningful share of the total — roughly one-third of the carbs in cooked green peas — which is why net carbs can be noticeably lower than total carbs. Sugar alcohols are not present in meaningful amounts in peas, so no additional adjustment is needed for this food. The underlying values used here are based on standard USDA FoodData Central entries for each pea form.
Pea Net Carb Reference Table
The table shows per-100g values for the varieties included in the calculator. Net carbs are rounded to one decimal place.
| Pea Type | Total Carbs (g) | Fiber (g) | Net Carbs (g) |
|---|---|---|---|
| Green peas, cooked | 15.6 | 5.5 | 10.1 |
| Green peas, raw | 14.5 | 5.7 | 8.8 |
| Split peas, cooked | 20.1 | 8.3 | 11.8 |
| Sugar snap peas, cooked | 10.2 | 3.5 | 6.7 |
| Snow peas, boiled | 8.0 | 3.0 | 5.0 |
Values are for plain peas without added butter, sauces, or seasoning. For a closer look at just the fiber in green peas, see the pea fiber calculator.
Worked Examples
Example 1: Half a cup of cooked green peas — about 80 g. The conversion factor is 80 ÷ 100 = 0.8. Total carbs = 15.6 × 0.8 = 12.5 g. Fiber = 5.5 × 0.8 = 4.4 g. Net carbs = 12.5 − 4.4 = 8.1 g.
Example 3: 1 cup of cooked split peas = 200 g. Factor = 2.0. Total carbs = 40.2 g, fiber = 16.6 g, net carbs = 23.6 g. Split peas are nutrient-dense but more carb-heavy per serving than green peas or snow peas.
Tips for Low-Carb and Keto Eaters
Peas are not a free food on strict low-carb plans, but they are also not off-limits. A 100g serving of cooked green peas has about 10g of net carbs, so a small side can fit into many daily carb budgets. If you are on a very low-carb ketogenic diet, choose snow peas or sugar snap peas, which provide more volume for fewer net carbs.
For leafy low-carb vegetables, the lettuce net carbs calculator can help you compare options. Remember that canned peas sometimes contain added sugar, and frozen peas with any sugary seasoning should be calculated from the package label rather than the plain values above.
Frequently Asked Questions
Do I subtract all of the fiber?
For whole plant foods like peas, the standard net-carb method subtracts all dietary fiber. This is the approach used by most low-carb trackers. If you are counting carbohydrates for insulin dosing, speak with your diabetes care team about whether net carbs or total carbs is more appropriate for you.
Are raw and cooked peas different?
Raw green peas contain slightly more fiber and a little less total carbs per 100g than cooked green peas, mostly because cooking changes moisture content and nutrient density. The difference is small. The calculator uses separate values for each form so your estimate is as close as possible.
Why does the calculator list split peas separately?
Split peas are the dried, hulled form of field peas. They are much higher in carbohydrate and fiber per serving than fresh green peas, so they have a different net-carb profile. If you are eating split pea soup, use the split pea setting and account for other ingredients like ham, carrots, or potatoes.
Can frozen peas be entered as “green peas, cooked”?
Frozen green peas are usually blanched before freezing, so their values are close to cooked green peas. If you eat them straight from the bag or add them to a dish without cooking, the raw setting may be slightly closer. In practice, either setting gives a reasonable estimate.
For more detailed nutrition data on green peas, see the USDA FoodData Central entry for green peas: fdc.nal.usda.gov.