Peas are often overlooked in the world of nutrition, but these little green gems pack a powerful punch. I’ve always been fascinated by their vibrant color and delightful crunch, but it’s their impressive nutrient profile that really grabs my attention. Packed with protein, fiber, and essential vitamins, peas are a versatile addition to any diet.

Whether you’re looking to boost your meals or simply add more plant-based nutrients, understanding pea nutrition facts can help you make informed choices. From their role in promoting digestive health to their ability to support muscle growth, peas deserve a spot on your plate. Let’s dive into the nutritional benefits of peas and explore why they should be a staple in our diets.

Pea Nutrition Facts

Peas serve as a highly nutritious food source. Their rich content in protein, fiber, and essential vitamins supports various health benefits.

Types Of Peas

1. Green Peas: These sweet and tender legumes provide protein and vitamins A, C, and K.
2. Snow Peas: Edible pods with a crisp texture, snow peas are low in calories and high in fiber.
3. Sugar Snap Peas: Known for their sweet flavor, sugar snap peas combine the characteristics of snow peas and green peas.
4. Black-Eyed Peas: A staple in Southern cuisine, black-eyed peas are rich in protein, fiber, and folate.

Nutritional Profile

Nutrient	Amount per 1 cup (cooked)
Calories	67
Protein (g)	4.5
Fiber (g)	6.0
Vitamin A (% DV)	25
Vitamin C (% DV)	48
Vitamin K (% DV)	24
Folate (% DV)	17
Iron (% DV)	6

Peas contain significant quantities of protein, decent levels of fiber, and essential vitamins and minerals. They’re an excellent source of Vitamin C, supporting immune function, and Vitamin K, crucial for bone health. Additionally, their folate content aids in cell division and DNA synthesis, making peas a smart dietary choice for overall health.

Health Benefits Of Peas

Peas provide numerous health benefits, making them an excellent addition to any meal. Their nutrient profile supports various bodily functions, contributing to overall health and wellness.

High In Protein

Peas contain about 4.5 grams of protein per cooked cup, offering a plant-based source of protein. This protein content aids muscle growth and repair, making peas suitable for athletes and those engaged in regular physical activity. Including peas in meals helps achieve the recommended daily protein intake, especially for vegetarians and vegans seeking non-animal sources.

Rich In Fiber

Peas deliver approximately 6 grams of dietary fiber per cooked cup. This fiber promotes digestive health by aiding regular bowel movements and supporting gut health. High fiber intake may lower the risk of digestive disorders and contributes to feelings of fullness, assisting in weight management. Fiber-rich foods like peas can help regulate blood sugar levels, beneficial for those monitoring glucose.

Vitamins And Minerals

Peas are an excellent source of essential vitamins and minerals. One cup provides significant amounts of vitamins A, C, and K, along with folate and iron. Vitamin A supports eye health and immune function, while vitamin C acts as an antioxidant, enhancing overall health. Vitamin K plays a key role in bone health and blood clotting, making peas a valuable addition to a balanced diet. Adequate folate supports cellular function and tissue growth, crucial during pregnancy and early development.

Pea Varieties

Peas come in several varieties, each offering distinct flavors and nutritional benefits. Understanding these varieties enhances their use in meals and maximizes their health advantages.

Green Peas

Green peas, also known as garden peas, are small, round seeds found within pods. One cup of cooked green peas provides about 67 calories, 4.5 grams of protein, and 6 grams of fiber. They’re a strong source of vitamins A, C, and K. These peas support immune function and skin health while aiding digestion due to their high fiber content.

Yellow Peas

Yellow peas share similarities with green peas but differ in color and flavor. They contain about 60 calories per cup, along with 4 grams of protein and 6 grams of fiber. Yellow peas serve as an excellent source of folate and iron, essential for red blood cell production. Their mild taste makes them versatile for soups, stews, and casseroles.

Split Peas

Split peas, derived from dried green or yellow peas, are commonly used in soups and dishes. They contain around 230 calories per cup when cooked and offer 16 grams of protein and 16 grams of fiber. Split peas are rich in B vitamins, particularly folate, and contribute to heart health and sustained energy levels. Their creamy texture when cooked adds a satisfying component to various recipes.

Cooking With Peas

Peas offer versatility in various dishes, from soups to salads. Their vibrant color and natural sweetness enhance many recipes while providing essential nutrients.

Popular Recipes

• Pea Soup: Blend cooked peas with vegetable broth, onion, and garlic for a creamy, nutritious soup. Garnish with fresh herbs for added flavor.
• Vegetable Stir-Fry: Add sugar snap peas to a mix of carrots, bell peppers, and broccoli. Stir-fry with soy sauce for a quick, healthy meal.
• Pea Pesto: Combine cooked peas, garlic, nuts, Parmesan cheese, and olive oil in a food processor. Spread on toast or mix with pasta for a refreshing twist.
• Minted Pea Salad: Toss fresh peas with mint, shallots, and a lemon vinaigrette for a refreshing side dish.
• Mashed Peas: Mash cooked green peas with a pinch of salt, pepper, and a splash of olive oil for a nutritious alternative to mashed potatoes.

Tips For Preparation

• Fresh vs. Frozen: Use fresh peas when in season for maximum sweetness. Frozen peas retain nutrients and are available year-round.
• Quick Cooking: Avoid overcooking peas. Boil for 2-3 minutes or steam for 5 minutes to preserve their bright color and texture.
• Hydration: Soak dried split peas for a few hours to reduce cooking time, enhancing their digestibility.
• Flavor Boost: Incorporate herbs and spices, like mint or thyme, to elevate the natural flavor of peas.
• Storage: Store fresh peas in the refrigerator for up to three days. Freeze peas in airtight bags for long-term use.

Utilizing these recipes and preparation tips enhances meals with the nutritional benefits of peas, making them an indispensable ingredient in healthy cooking.

Powerhouse Of Nutrition That Deserves A Spot On Our Plates

Peas are a powerhouse of nutrition that deserves a spot on our plates. Their impressive protein and fiber content makes them ideal for anyone looking to boost their health. I’ve found that incorporating various types of peas into my meals not only enhances flavor but also adds a wealth of nutrients.

From green peas to split peas, each variety brings unique benefits that support my overall well-being. Whether I’m whipping up a quick stir-fry or a comforting soup, I know I’m making a smart choice. Embracing peas in my diet has truly transformed my approach to healthy eating.