Pea Salad Nutrition Facts

Calories, fat, protein, and carbohydrate values for Pea Salad.


There are 436 calories in Pea Salad.


Nutrition Facts
Pea Salad
Serving Size:


cup (189 grams)

Amount Per Serving
Calories from Fat 288
Calories 436

% Daily Value*

Total Fat 32 grams

Saturated Fat 12 grams

Trans Fat 0.4 grams
Polyunsaturated Fat 8.2 grams
Monounsaturated Fat 9.6 grams

Cholesterol 183 milligrams

Sodium 1087 milligrams

Potassium 252 milligrams

Total Carbohydrates 14 grams

Dietary Fiber 3.9 grams

Sugars 4.4 grams
Protein 23 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Greens, Leaves & Herbs > Mixed Salad Greens (Fresh)

How long would it take to burn off 440 KCal?
Walking (3mph) 118 minutes
Running (6mph) 42 minutes
Bicycling (10mph) 61 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Pea Salad is a delicious and refreshing dish that combines the vibrant flavors of peas with a variety of complementary ingredients. This versatile salad offers a number of nutritional benefits while tantalizing your taste buds. In this expert article, we will explore the features, benefits, and potential drawbacks of pea salad and why it deserves a place on your plate.


Pea salad is characterized by its key ingredients and unique dressing. Here are the salient features of this delicious dish:

  1. Peas: The star ingredient in pea salad is, of course, the peas. These vibrant green legumes bring a burst of sweetness and a satisfying crunch to the salad. Whether you use fresh or frozen peas, they add vibrant color and refreshing flavor to the dish.
  2. Bacon: A hint of bacon adds a savory element to the salad that balances the sweetness of the peas. Its smoky, crispy texture adds depth and richness to every bite.
  3. Cheese: Sharp cheddar is often the cheese of choice for pea salad. Its tangy flavor complements the sweetness of the peas, creating a harmonious blend of flavors. The cheese adds creaminess and a nice contrast in texture.
  4. Onion: Red onion is often used in pea salad to add a mild, spicy bite. Its pungency cuts through the richness of the other ingredients, providing a refreshing and aromatic element.
  5. Dressing: The dressing is a critical component that ties all the ingredients together. It typically has a creamy base that adds a rich texture to the salad. The dressing enhances the flavors of the dish and increases its overall appeal.


Pea salad offers several benefits that make it a worthy addition to your meal repertoire. Let’s take a closer look at these benefits:

  1. Nutritional value: Pea salad is a nutritious dish. Peas are a good source of fiber, vitamins and minerals, including vitamin A, vitamin C, iron and potassium. This salad provides a significant amount of protein, contributing to a well-rounded and balanced meal.
  2. Fiber-Rich: Peas are rich in fiber, which aids in digestion and helps maintain a healthy digestive system. The fiber content promotes a feeling of fullness, making pea salad a satisfying and guilt-free option for those watching their calorie intake.
  3. Vibrant colors: The vibrant green color of peas adds an appealing visual element to the salad. Aesthetically pleasing dishes can enhance the overall dining experience and make your meal more enjoyable.
  4. Versatility: Pea salad is very versatile, allowing for creative variations and personalization. You can experiment with different ingredients such as herbs, spices and additional vegetables to suit your preferences and dietary needs.
  5. Refreshing and light: Pea salad offers a refreshing and light eating experience, making it an ideal choice for warm weather or as a side dish with heavy meals. Its combination of crunch, creaminess and tang creates a balanced and satisfying flavor profile.


While pea salad has many benefits, it is important to consider some potential drawbacks:

  1. High-calorie dressings: Some versions of pea salad may contain high-calorie dressings, which can increase the overall caloric content of the dish. It is advisable to use lighter dressings or opt for healthier alternatives to maintain a balanced diet.
  2. Sodium content: Certain ingredients in Pea Salad, such as bacon and cheese, may contribute to a higher sodium content. Individuals with certain dietary restrictions or health conditions, such as high blood pressure, should be aware of their sodium intake and adjust the recipe accordingly.
  3. Personal Preferences: As with any dish, personal tastes and preferences may vary. While many people enjoy the combination of flavors in pea salad, some people may not like the taste or texture of certain ingredients.


Pea salad is a delicious and nutritious dish that brings together the vibrant flavors of peas, bacon, cheese and onion, harmonized by a creamy dressing. Its nutritional value, versatility, and refreshing qualities make it an excellent choice for those looking for a balanced and satisfying meal. However, it is important to be aware of the potential drawbacks, such as high-calorie dressings and sodium content. By considering these factors, you can make informed choices when preparing and enjoying pea salad and elevate your dining experience to new heights.

Questions and Answers

Can I use frozen peas instead of fresh peas for pea salad?
Absolutely! Frozen peas work well in pea salad. They are often flash-steamed before being frozen, preserving their flavor and texture. Just ensure you thaw them before using or lightly blanch them to bring out their natural sweetness.
Can I make pea salad ahead of time?
Yes, you can make pea salad ahead of time. However, it is best to add the dressing just before serving to prevent the salad from becoming soggy. Prepare the salad ingredients in advance, store them separately, and assemble the salad and dress it when you’re ready to enjoy.
Can I customize the ingredients in pea salad to suit my preferences?
Absolutely! Pea salad is highly customizable. Feel free to experiment with different ingredients and variations. You can add herbs like mint or dill, incorporate other vegetables like cherry tomatoes or bell peppers, or even substitute the type of cheese or dressing to suit your taste.
Is pea salad suitable for vegetarians?
Pea salad can be easily adapted to suit a vegetarian diet. Simply omit the bacon or replace it with vegetarian bacon alternatives or other vegetarian-friendly ingredients like roasted nuts or seeds for added crunch and flavor.
Can I use low-fat or light dressings in pea salad?
Yes, you can use low-fat or light dressings in pea salad to reduce the calorie content. Opt for dressings that are lower in fat and sodium but still offer a creamy texture. Greek yogurt-based dressings or vinaigrettes can be excellent healthier alternatives that don’t compromise on taste.