The other night my husband made cubed pork for dinner and served peas as the “side of veggies.”
Several years ago, I wouldn’t have thought twice about that. Growing up, peas and corn were common "veggie sides" in my household. Maybe you’ve had the same experience.
But now, if you look at any modern diet plan or food list, peas and corn are classified as carbs, not vegetables. And if you're following a vegan diet, you might even find peas listed as a protein source!
So why have peas and corn moved from being considered vegetables to being classified as carbs? And what does this mean for how we think about serving sizes, calories, and macros? Let’s dig into the details.
Why Peas and Corn Are Counted as Carbs
In most modern diet plans, foods are classified based on their macronutrient profile—how much of the food consists of protein, fat, or carbohydrates. When it comes to peas and corn, the amount of carbohydrates they contain pushes them into the "carb" category rather than the "vegetable" category. Both peas and corn are starchy vegetables, meaning they contain more natural sugars and starches than non-starchy vegetables like spinach or green beans. These starches break down into glucose (sugar) in the body, making peas and corn higher in carbohydrates compared to other vegetables.
Here’s a breakdown of the nutritional content for a common serving size (½ cup, canned) of peas and corn, compared to green beans, another popular veggie on a dinner plate:
As you can see, both peas and corn contain significantly more carbohydrates compared to green beans. Peas and corn have more natural sugars and starches, so they are often grouped with other starchy carbohydrates like potatoes, sweet potatoes, and winter squashes.
In contrast, green beans are much lower in both calories and carbohydrates, which is why they remain classified as a “vegetable” in modern food lists.
Serving Size Comparisons
Let's look a little closer at serving sizes. Here’s a side-by-side comparison of calories and carbohydrates per serving:
Peas: With 60 calories and 11 grams of carbohydrates per half-cup serving, peas are often seen as a carbohydrate source on food lists. They are considered high-carb for a vegetable but moderate compared to grains.
Corn: Corn contains even more carbohydrates—16 grams per half-cup serving—and 70 calories. This is why corn, despite often being viewed as a vegetable, has also been reclassified as a carb on many modern food plans.
Green Beans: In contrast, green beans contain only 20 calories and 4 grams of carbs per half-cup serving. They are low in both calories and carbohydrates, which keeps them in the vegetable category.
This reclassification reflects a shift toward more careful consideration of macronutrients, particularly when it comes to carbohydrate management in diets like low-carb or keto plans.
Why Are Peas Counted as Protein on Vegan Food Lists?
While peas are high in carbohydrates, they also contain more protein than most other vegetables. This is why they’re often classified as a protein source on vegan food lists.
For plant-based eaters, getting enough protein can be a challenge. Legumes, which include peas, beans, and lentils, are one of the few plant foods that provide a relatively good amount of protein. Peas contain about 4 grams of protein per ½ cup serving, which is higher than the 1-2 grams found in many other vegetables.
This moderate protein content is why peas can sometimes be found listed in the "protein" section of food lists for vegans or vegetarians. It’s important to note, though, that peas are not considered a "complete" protein—meaning they don't contain all of the essential amino acids your body needs. Therefore, vegans and vegetarians usually need to combine them with other plant-based proteins, like grains or nuts, to get a complete protein profile.
Balancing Your Plate
If you’re like many people, you grew up thinking of peas and corn as vegetables—and they are still technically vegetables. But from a nutritional standpoint, they pack a lot more carbohydrates than you might realize. If you’re following a diet that focuses on reducing carbohydrate intake, such as a low-carb or keto plan, you’ll want to be mindful of how often you include peas and corn in your meals.
On the other hand, if you’re simply aiming for balanced nutrition without focusing too much on specific macros, peas and corn can still be a healthy addition to your plate—just keep in mind their higher carbohydrate content. One strategy might be to combine peas or corn with a low-carb vegetable like green beans or a leafy salad to balance your overall carb intake.
For those following a vegan or plant-based diet, peas can serve as a valuable protein source. However, it's essential to remember that they are not a complete protein, so they should be paired with other plant-based proteins to ensure a well-rounded diet.
In Conclusion
The reclassification of peas and corn from “vegetables” to “carbohydrates” on modern food lists reflects the increased focus on macronutrient composition, especially as diets like low-carb and ketogenic become more popular. However, these foods still have a place in a balanced diet. Whether you’re watching carbs or looking for plant-based proteins, understanding the nutritional profile of peas and corn helps you make informed choices that align with your health goals.