Pea protein is one of the most popular plant-based protein sources, but the amount per 100 g varies dramatically depending on whether you are eating boiled green peas, split-pea soup, pea flour, or a concentrated protein powder. This calculator converts the protein information from any product label or recipe into a clean per-100 g figure, so you can compare foods on an equal basis and hit your daily protein target more accurately.
To use it, enter the grams of protein per serving and the serving size in grams, then press Calculate. You can also pick a preset reference value for common pea forms, or switch on the optional custom portion field to find the protein and protein calories in the exact amount you plan to eat. It is useful for meal prep, macro tracking, vegan and vegetarian nutrition, and anyone checking the protein density of a packaged food.
All calculations use the standard 4 kcal per gram of protein, and results are rounded for convenience.
Enter label values or choose a preset to calculate protein density by weight.
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Step-by-Step Guide
This calculator works with any pea food: fresh or frozen green peas, boiled peas, split peas, pea flour, concentrates, and protein powders. Start by checking the nutrition label and note the Protein value and the Serving size that goes with it.
- Enter the protein per serving in grams.
- Enter the matching serving size in grams, not ounces, tablespoons, or scoops unless you also know the gram weight.
- Press Calculate. The tool immediately converts those two numbers to protein per 100 g.
- Optional: tick the custom portion box and enter how much you actually ate. The calculator will show the protein and protein calories for that specific portion.
If a scoop of protein powder is listed as 30 g with 24 g of protein, enter 24 for protein and 30 for serving size. If the label is for a 40 g scoop but you usually take 25 g, use the custom portion box to get your real intake.
The Protein-Per-100g Formula
The math is simple: divide the protein by the serving size, then multiply by 100.
Protein per 100 g = (protein per serving ÷ serving weight in grams) × 100
This works because per 100 g is just a standardized portion. Labels often report per serving, per scoop, or per container, which makes direct comparisons misleading. Converting every food to per 100 g puts green peas, split peas, and protein powder on the same scale. The same formula is also used to calculate other nutrients such as carbs and fat per 100 g. To compare across different foods, this protein calorie calculator can estimate calories from the protein amount.
Standard Pea Protein Reference Values
The following values are useful starting points. Actual numbers vary with variety, growing conditions, cooking water, and brand formulations.
| Pea form | Protein per 100 g | Typical use |
|---|---|---|
| Green peas, raw | 5.4–6.8 g | Fresh vegetables, salads |
| Green peas, boiled/drained | 5.0–5.4 g | Side dishes, soups |
| Split peas, cooked | 8–9 g | Dahl, soups, stews |
| Whole pea flour | 22–24 g | Baking, thickener |
| Pea protein concentrate | 55–70 g | Meat analogues |
| Pea protein isolate/powder | 80–90 g | Shakes, supplements |
Do not compare a raw vegetable's per-100g protein to a powder's per-100g number without noting how the food is prepared. Cooking in water adds water weight and lowers protein density, while concentrating or drying raises it.
Worked Examples
Example 1: Protein powder label. A scoop weighs 32 g and contains 25 g of protein. Protein per 100 g = (25 ÷ 32) × 100 = 78.1 g. That means the powder is 78% protein by weight. If you use a 40 g scoop, you get 31.3 g of protein, and about 125 kcal from protein.
Example 2: Cooked green peas. A half-cup serving of boiled green peas, about 80 g, has 4.3 g of protein. Per 100 g, that is (4.3 ÷ 80) × 100 = 5.4 g. A 200 g dinner portion provides 10.8 g of protein and about 43 kcal from protein.
Example 3: Split pea soup mix. If your recipe yields 500 g of soup and the whole pot contains 35 g of protein, per 100 g = (35 ÷ 500) × 100 = 7.0 g. A 300 g bowl gives 21 g of protein.
Why Pea Protein Is Worth Tracking
Pea protein is a complete protein, meaning it contains all nine essential amino acids. It is especially high in lysine and arginine, though relatively lower in methionine and cysteine compared with soy or animal proteins. Combining peas with grains such as rice or oats helps round out the amino acid profile for vegan and vegetarian meal planning.
Because protein is the most satiating macronutrient, tracking your pea protein per 100 g can help with appetite control, muscle recovery, and steady energy. Legumes are also naturally low in fat and free of common allergens like gluten and dairy, making them a flexible protein source. For other legume comparisons, the bean nutrition calculator can help you see how peas, chickpeas, and black beans stack up.
Factors Affecting Accuracy
- Cooking water: boiled peas absorb water, which changes weight and dilutes protein per 100 g.
- Moisture content: fresh, frozen, and dried peas all have different water levels.
- Brand purity: plant protein powders vary from 55% to 90% protein depending on processing.
- Label rounding: nutrition labels may round protein to the nearest gram, creating small errors.
- Scoop density: a scoop on a powder label should be weighed, not estimated by volume, because powder settles.
Always measure protein powder by weight, not volume. A lightly scooped 30 g scoop can actually contain 35–40 g, which changes both your protein intake and the per-100g calculation.
Frequently Asked Questions
Is pea protein per 100 g the same as protein percentage?
In practice, yes. Grams of protein per 100 g of food is the same as the protein percentage by weight. A value of 80 g per 100 g means the product is 80% protein.
Why does cooked pea protein per 100 g look so much lower than raw?
When peas are boiled, they absorb water, so the same protein becomes spread over a heavier total weight. Per 100 g seems lower, but the whole batch may contain similar total protein, just more water weight.
How many grams of protein should I aim for in a meal?
Most active adults benefit from roughly 20–40 g of protein per meal, with total daily needs around 0.8–2.2 g per kg of body weight depending on activity level and goals. Use this calculator to check which pea foods help you hit that range efficiently.