Pea starch

No E-numberGrains & floursOrigin: Plant

Get a personal answer

Pick your family’s diets in the bar above.

Every diet

VeganYes

It is milled from peas.

Gluten-freeYes

HalalYes

KosherYes

KetoNo

It is a pure starch, so it is almost all carbohydrate.

Low-FODMAPYes

Pea starch is low FODMAP; pea whole and pea protein isolate are the high-FODMAP parts of the pea.

The short answer

Pea starch is the fine white powder milled from yellow peas, and it is a pure starch with a neutral taste. It is gluten-free and low FODMAP, but it is essentially pure carbohydrate and it thickens a sauce more smoothly than wheat starch.

85/100

Generally safe

Fine for most people at normal amounts.

E-numberNone

Comes fromPlant

What it doesGrains & flours

Glycemic index—

Daily limitNot set

Also calledPea starch, Pea starch, native

Rules by country

🇺🇸 US FDANot evaluated as an additive

🇪🇺 European UnionNot evaluated as an additive

🇨🇦 Health CanadaNot evaluated as an additive

CaliforniaNo extra rules

Pea starch is a food ingredient with no E-number of its own. When it is chemically modified it becomes an authorized modified starch with its own E number in the EU, and the unmodified version is simply a cereal and pulse ingredient.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

The starch is separated from the protein and the fiber that the pea also contains, which leaves a powder that is close to pure carbohydrate. Its granules are smaller and more uniform than those of corn starch, so it disperses more evenly and gives a smoother, glossier sauce without the graininess that wheat starch can leave. It also has a high swelling power, which makes it useful in gluten-free baking, and it is the base for modified pea starches used in frozen and canned products to keep the texture stable through freezing.

Where it comes from: Starch milled from yellow peas. The starch is separated from the protein and the fiber, so the powder is nearly pure carbohydrate with a very fine, neutral-tasting granule.

Why it’s in food

Thickening
Gluten-free baking
Coatings
Frozen food texture
Gluten-free thickener

Often found in

SoupsSaucesPuddingsGluten-free breadNoodlesCustard

Also listed as: Pea starch, Pea starch, native, Yellow pea starch, Pea starch, modified, Ground pea starch, Pea flour starch

Health & gut impact

Resistance to heatBenefit

Pea starch resists heat better than corn starch and does not break down in the same way when it is cooked, which is why it is used in products that are sterilized or baked after thickening. It is one of the reasons it is chosen for sauces that go through a retort.

EFSA, scientific opinion on modified starches

Low FODMAPUnder study

The starch fraction of the pea is low FODMAP, and it is the oligosaccharides in the whole pea and in pea protein isolate that are high. Someone who reacts to peas can often tolerate pea starch without any symptoms.

Monash University, Department of Gastroenterology, low-FODMAP diet app and resources

Glycaemic responseUnder study

A 100 gram serving of pea starch is about 80 grams of digestible carbohydrate with almost no fiber and no protein, so it raises blood glucose quickly. It is a useful thickener, not a useful food in its own right.

USDA FoodData Central, pea starch

What can I use instead?

Corn starch

Ratio: Use the same weight

Best for: Ordinary thickening

Rice starch

Ratio: Use the same weight

Best for: A clearer, glossier sauce

More grains & flours:

BuckwheatBuckwheat is not wheat at all, and it is safe for celiac disease because it contains no gluten. It is high in rutin and magnesium, it is used for soba noodles and kasha, and in Europe it has to be labeled as such so it is not mistaken for a wheat product.Generally safe CouscousCouscous is rolled durum wheat semolina, so it is wheat in another shape and it contains gluten. It cooks in minutes and it is high in fructans, which puts it near the top of the low-FODMAP cut list.Generally safe Durum wheatDurum wheat is the hard wheat behind pasta, semolina and couscous, and it is safe as a whole grain. It contains gluten, so it is out for celiac disease, and it is a wheat grain like any other.Generally safe MilletMillet is a small-seeded grass, eaten as a porridge or as a rice substitute. It is naturally gluten-free, cheap, quick to cook and low FODMAP in a normal serving, and it holds onto its texture better than most grains when reheated.Generally safe

Common questions

Is pea starch healthy?

It is a clean ingredient with no additives and a neutral flavor, but it is nearly pure starch, so a large serving is a large serving of fast-digesting carbohydrate with almost no fiber.

Is pea starch low FODMAP?

Yes, and that is one of its main advantages for anyone who reacts to legumes. The fructans and galacto-oligosaccharides are in the whole pea, not in the separated starch.

Can I use pea starch instead of corn starch?

Yes, with almost no adjustment. Use the same weight, cook it a little longer because it needs more heat to gelatinize fully, and it will give a smoother and clearer sauce.

Is Pea starch safe?

Generally safe (85/100). Pea starch is a food ingredient with no E-number of its own. When it is chemically modified it becomes an authorized modified starch with its own E number in the EU, and the unmodified version is simply a cereal and pulse ingredient.

Is Pea starch vegan?

Yes. It is milled from peas.

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Scientific sources & regulatory citations

EFSA, scientific opinion on modified starches
Monash University, Department of Gastroenterology, low-FODMAP diet app and resources
USDA FoodData Central, pea starch