Green Peas (Canned, Drained, and Rinsed in Tap Water)
Green peas, often a pantry staple, provide a rich source of essential nutrients, offering a convenient and wholesome addition to various dishes. These peas are typically canned, drained, and rinsed under tap water to remove excess sodium, making them a versatile option for home cooks. Known for their mild flavor and vibrant green color, they can be added to soups, salads, casseroles, or simply enjoyed on their own.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 71 kcal |
| Protein | 4.33 g |
| Fat | 0.95 g |
| Saturated Fat | 0.17 g |
| Carbohydrates | 11.82 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 24 mg |
| Iron | 1.09 mg |
| Magnesium | 18 mg |
| Phosphorus | 65 mg |
| Potassium | 105 mg |
| Sodium | 231 mg |
| Zinc | 0.68 mg |
| Copper | 0.108 mcg |
| Manganese | 0.222 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 9.3 mg |
| Thiamine (B1) | 0.067 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 1.012 mg |
| Vitamin B6 | 0.0 mg |
| Folate (B9) | 30 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Green peas do not contain common allergens such as gluten, dairy, eggs, or soy, making them a suitable addition to many dietary preferences and food allergies. However, if you are sensitive to legumes, you should be cautious, as peas are part of the legume family.
Dietary Preferences
Green peas are a fantastic choice for various dietary needs, including:
- Vegan and Vegetarian diets: Rich in plant-based protein, making them an excellent protein source.
- Gluten-Free diets: Naturally free from gluten, safe for individuals with gluten sensitivities.
- Low Fat and Low-Calorie diets: With just 71 kcal per 100g serving and minimal fat, they fit well into calorie-conscious meal plans.
- Diabetic-Friendly: The low glycemic index of peas makes them a favorable option for those managing blood sugar levels.
- Low-Sodium diets: After rinsing canned peas, their sodium content is significantly reduced, making them more suitable for individuals on a low-sodium diet.
Cooking Advice
When using canned green peas, it’s recommended to drain and rinse them under cold water to remove excess sodium, ensuring a more health-conscious choice. They are already cooked, which means they require minimal preparation time. Simply heat them on the stove or in the microwave for a quick and easy side dish, or incorporate them into soups, casseroles, or salads.
For a richer flavor, you can sauté them with garlic, onions, and a splash of olive oil, or season them with herbs like mint or parsley. Green peas also pair wonderfully with dishes like mashed potatoes, pasta, or rice pilaf, enhancing both texture and nutrition.
Conclusion
Green peas are a nutrient-dense, low-calorie food packed with protein and essential vitamins and minerals. Their versatility in the kitchen, combined with their numerous health benefits, makes them a perfect addition to a balanced diet. Whether you’re adding them to a hearty soup or enjoying them as a simple side dish, canned green peas provide a quick, nutritious option that caters to various dietary preferences. Always rinse them to minimize sodium content, and feel free to experiment with different seasonings to elevate their mild, sweet flavor.
