Beans & legumes · Glycemic index
Do green peas spike blood sugar?
Not much. Green peas have a low GI of 36, and an 80 g serving (½ cup) has a low glycemic load of 3. Green peas are a starchy vegetable with a low GI, and a half-cup side has a very low glycemic load.
Key numbers
- Glycemic index
- 36
- Low GI
- Glycemic load
- 3
- Low GL
- Available carbs
- 8 g
- 3.6 g fiber
- Serving
- ½ cup
- 80 g · frozen, boiled
GI vs GL for green peas
The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story — how much carbohydrate a normal serving actually contains: GI × available carbs ÷ 100. For green peas: 36 × 8 g ÷ 100 ≈ 3.
That figure is an average reported in the 2021 international GI tables (“Peas, mean of two studies”). The two tests were frozen green peas from New Zealand (29) and Australia (42).
Eating a different amount? Work out the glycemic load of your portion.
How to eat green peas with less of a spike
- Keep frozen peas on hand to add fiber and color to rice, pasta and soups.
- Swap part of a serving of potatoes or rice for peas.
- Blend peas with herbs and lemon into a spread or dip.
Other low-GI choices
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Frequently asked questions
What is the glycemic index of green peas?
Green peas have a glycemic index of 36, which is low. That figure is an average reported in the 2021 international GI tables (“Peas, mean of two studies”). An 80 g serving (½ cup) contains about 8 g of available carbohydrate, giving a glycemic load of 3 (low).
Is green peas good for prediabetes?
Peas are a good choice for prediabetes. They are starchier than leafy vegetables, so count a large serving toward the carbohydrate part of the plate.
Are peas a starchy vegetable?
Yes. Green peas have more carbohydrate than leafy or salad vegetables — about 14 g per 100 g cooked — but also plenty of fiber, and their average GI of 36 is low. The Diabetes Plate counts starchy vegetables in the carbohydrate quarter of the plate.
Sources
GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.
- Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632, Supplemental Table 1
- USDA FoodData Central, FDC ID 170017: Peas, green, frozen, cooked, boiled, drained, without salt
- American Diabetes Association, Diabetes Food Hub — Create-Your-Plate: Simplify Meal Planning with the Diabetes Plate
Data last checked .