Sprouted Peas (Mature Seeds, Raw)
Sprouted peas, also known as germinated peas, are an excellent source of plant-based protein and offer a rich profile of essential nutrients. When peas are allowed to sprout, they undergo a natural transformation that enhances their nutritional value, making them a valuable addition to a healthy diet. Raw sprouted peas are versatile and can be enjoyed in salads, as a topping, or incorporated into various dishes for added texture and flavor.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 124 kcal |
| Protein | 8.8 g |
| Total Fat | 0.68 g |
| Saturated Fat | 0.124 g |
| Carbohydrates | 27.11 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 36.0 mg |
| Iron | 2.26 mg |
| Magnesium | 56 mg |
| Phosphorus | 165.0 mg |
| Potassium | 381.0 mg |
| Sodium | 20.0 mg |
| Zinc | 1.05 mg |
| Copper | 0.272 mcg |
| Manganese | 0.438 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 10.4 mg |
| Thiamine (Vitamin B1) | 0.225 mg |
| Riboflavin (Vitamin B2) | 0.155 mg |
| Niacin (Vitamin B3) | 3.088 mg |
| Vitamin B6 | 0.265 mg |
| Folate (Vitamin B9) | 144.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sprouted peas are naturally free of common allergens such as gluten, dairy, eggs, and nuts. However, as with any food, individuals with pea or legume allergies should exercise caution when consuming sprouted peas. Always verify sourcing and check for cross-contamination if you have sensitivities.
Dietary Preferences
- Vegan: Sprouted peas are plant-based and suitable for vegan diets.
- Gluten-Free: Naturally gluten-free, making them a safe option for those with gluten intolerance or celiac disease.
- Low in Saturated Fat: With only 0.124g of saturated fat per 100g, sprouted peas are a heart-healthy choice.
- Low Sodium: At just 20 mg of sodium per 100g, they contribute to a low-sodium diet.
Health Benefits
- Protein Power: With 8.8 grams of protein per 100g serving, sprouted peas provide a high-quality source of plant-based protein, essential for muscle repair, immune function, and overall cellular health.
- Rich in Minerals: These peas are rich in important minerals like magnesium (56 mg), iron (2.26 mg), and phosphorus (165 mg), which play crucial roles in bone health, oxygen transport, and energy production.
- Good Source of Folate: Sprouted peas contain 144 mcg of folate per 100g, a vital nutrient for cell growth and repair, especially important for pregnant women.
- Antioxidant Protection: Vitamin C, at 10.4 mg per 100g, provides antioxidant benefits, supporting the immune system and promoting healthy skin.
- Digestive Health: Though sprouted peas have no fiber, the sprouting process breaks down starches, making them easier to digest.
How to Use Sprouted Peas
Sprouted peas can be enjoyed raw or lightly cooked. They add a crisp, nutty flavor to salads, bowls, and wraps. You can also blend them into smoothies, or toss them in stir-fries and soups. Sprouted peas make a great addition to vegan or vegetarian dishes, where they provide a satisfying crunch and nutritional boost. For those new to sprouted peas, start by incorporating them into small amounts in your meals and gradually increase as desired.
Conclusion
Sprouted peas are a nutrient-dense food packed with protein, minerals, and vitamins. Their versatility in the kitchen makes them an excellent choice for various dietary needs, including vegan, gluten-free, and heart-healthy diets. Whether you’re looking to boost your protein intake, support your immune system, or add a fresh, crunchy element to your meals, sprouted peas are a great addition to your pantry.
