Peas Health Benefits & nutritional Information
Peas were originally grown mostly for their seeds. Dry peas can be hydrated by soaking and either canned or frozen and then served as a vegetable.
Applications for canned or frozen peas include stir-fry dishes, pot pies, salads, and casseroles. Most dry peas are put through a splitting process and the split peas are then used in the popular North American dish, split pea soup.
As with other legumes, dry peas are rich in nutrients
• High in fiber
• High in protein
• Low fat
• High in minerals and vitamins
• Low glycemic index
• Low allergenicity
• Environmental benefits
whole green peas nutritional information
Nutritional Information* Per 100 g dry
Amount % Daily Value
Fat 1.4 g 2%
Carbohydrates 64.8 g 22%
Total Fiber 16.3 g 65%
Insoluble Fiber 14.6 g
Soluble Fiber 1.71 g
Sucrose 3.0 g
Protein 23.3 g
Calcium 74.4 mg 7%
Iron 5.9 mg 33%
Potassium 1080 mg 31%
Vitamin C 0.55 mg 1%
Thiamin 0.51 mg 34%
Riboflavin 0.18 mg 11%
Niacin 1.55 mg 8%
Vitamin B6 0.05 mg 3%
Folate 35.5 mcg 9%
A good source of protein, onequarter cup of dry split peas also provides 13 grams of dietary fiber or 52 percent of the daily recommended 25 grams (based on a 2000-calorie diet).
Peas offer more than one-third of the recommended daily value for folate, a nutrient that plays a critical role in the prevention of birth defects.
Peas Health Benefits
- Dry peas also have little or no fat and no cholesterol, making them a smart addition to almost any diet. The many nutrients in dry peas may help lower the risk of heart disease, stroke, and various cancers, while enhancing quality of life by helping manage weight and prevent hemorrhoids and diverticulitis.
- The soluble fiber in dry peas and low glycemic index may help stabilize blood sugar levels, which is especially important for people with diabetes.
- In addition, the presence of phytochemicals in dry peas is another reason why they, like other legumes, should be consumed regularly. The body uses phytochemicals to fight disease.
- With a low glycemic index, low fat and high fibre content, pulses are suitable for people with diabetes. Peas increase satiety and help to stabilize blood sugar and insulin levels by reducing spikes after eating and improving insulin resistance making peas an ideal food for weight management.
- Pulses may reduce the risks of coronary heart disease. They are high in dietary fibre, which is well known for reducing LDL cholesterol, a recognized risk factor in coronary heart disease.
- Peas are good sources of vitamins, such as folate, which reduces the risk of neural tube defects (NTDs) like spina bifida in newborn babies.
- High iron content makes them a potent food for preventing iron deficiency anaemia in women and children especially when combined with food containing vitamin C to improve iron absorption.
- Protein quality matters, particularly for growth and development. The protein quality of vegetarian diets and plant-based diets is significantly improved when pulses are eaten together with cereals
- Pulses are rich in bioactive compounds such as phytochemicals and antioxidants that may contain anti-cancer properties. Peas promote bone health. Phytoestrogens may also prevent cognitive decline and reduce menopausal symptoms.