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Green peas (Matar): Nutrition and who it suits

Green peas are a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 81 kcal, 7.2 g of protein and 6.3 g of fibre. One serving is one katori (100 g), about 81 kcal.

Green peas (Matar)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy81 kcal
Protein7.2 g
Carbohydrate11.9 g
Fibre6.3 g
Sugars1 g
Fat0.1 g
Vitamin C38.4 mg
Folate54.8 µg
Magnesium40.1 mg

Where its calories come from

37%61%
  • Protein 37%
  • Carbohydrate 61%
  • Fat 2%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of green peas?

About 81 kcal for one katori (100 g), and about 162 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

59%Vitamin C
38.4 mg
25%Folate
54.8 µg
16%Protein
7.2 g
11%Magnesium
40.1 mg
8%Zinc
1.1 mg
8%Potassium
249 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D061. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Are green peas good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

7.8 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

6.3 g of fibre for 11.9 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

6.3 g of fibre for 11.9 g of carbohydrate, which slows the rise in sugar.

Menopause

Good choice

7.2 g of protein in a 100 g serving helps you hold on to muscle.

Weight lossGood choice7.8 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice6.3 g of fibre for 11.9 g of carbohydrate, which slows the rise in sugar.
MenopauseGood choice7.2 g of protein in a 100 g serving helps you hold on to muscle.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use green peas, each with its calories per portion:

Also called

Assamese: Matar mah; Bengali: Motor shuti; Gujarati: Vatana; Hindi: Matar; Kannada: Batani; Kashmiri: Kaza; Malayalam: Paccha pattani; Marathi: Vatana; Odia: Matara; Punjabi: Hare matar; Tamil: Paccha pattani; Telugu: Batani.

Related

Raw banana (plantain)Baby cornRaw mango (Kachcha aam)Cluster beans (Gaur-ki-phalli)Banana stemGreen tuvar (fresh pigeon peas, Arhar ki fali)

A sample diet chart that uses it, one for each goal (1,500 calories): Weight loss, vegetarianPCOS and PCOD, eggetarianDiabetes, vegetarianMenopause, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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