Peas serving size, cups to grams and 30 g of protein
Here a serving of raw green peas is counted as 1 cup, which USDA weighs at 5.1 oz (145 g), with 117 calories and 7.9 g protein. 100 g (3.5 oz) is about 2/3 cup. For 30 g of protein you need 19.5 oz (554 g), about 3 3/4 cups, with 448 calories.
Serving sizes of raw green peas
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 5.1 oz (145 g) | 117 calories | 7.9 g | 21 g | 0.58 g |
| 1 oz | 1 oz (28 g) | 23 calories | 1.5 g | 4.1 g | 0.11 g |
| 100 g | 3.5 oz (100 g) | 81 calories | 5.4 g | 14.4 g | 0.4 g |
Cups to grams
USDA weighs 1 cup of raw green peas at 145 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 5.1 oz (145 g) | 117 calories |
| 3/4 cup | 3.8 oz (109 g) | 88 calories |
| 2/3 cup | 3.4 oz (97 g) | 78 calories |
| 1/2 cup | 2.6 oz (72 g) | 59 calories |
| 1/3 cup | 1.7 oz (48 g) | 39 calories |
| 1/4 cup | 1.3 oz (36 g) | 29 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/4 cup | 23 calories |
| 100 g (3.5 oz) | 2/3 cup | 81 calories |
| 1 lb (454 g) | 3 1/8 cups | 367 calories |
What 3.5 oz (100 g) of peas looks like
3.5 oz (100 g) of raw green peas is 3.5 oz, or about 2/3 cup. It has 81 calories, 5.4 g protein, 14.4 g carbs and 0.4 g fat.
How much peas for 30 g of protein
There is 5.4 g of protein in 3.5 oz (100 g) of raw green peas. 30 g of protein takes 19.5 oz (554 g), about 3 3/4 cups, which comes with 448 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 13 oz (369 g) | 2 1/2 cups | 299 calories |
| 30 g | 19.5 oz (554 g) | 3 3/4 cups | 448 calories |
| 40 g | 26 oz (738 g) | 5 1/8 cups | 598 calories |
| 50 g | 32.5 oz (923 g) | 6 1/3 cups | 747 calories |
Weights are for the form named above. Raw and cooked weights differ, see below.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Raw green peas | 1 cup: 5.1 oz (145 g) | 81 calories | 5.4 g |
| Boiled green peas | 1 cup: 5.6 oz (160 g) | 84 calories | 5.4 g |
| Canned green peas (no salt added) | 1/2 cup: 4.4 oz (124 g) | 53 calories | 3.2 g |
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Raw green peas: Peas, green, raw, FDC ID 170419 (SR Legacy, published 2019-04-01) · full nutrition facts
- Boiled green peas: Peas, green, cooked, boiled, drained, without salt, FDC ID 170420 (SR Legacy, published 2019-04-01)
- Canned green peas (no salt added): Peas, green, canned, no salt added, solids and liquids, FDC ID 170103 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.