Green Peas (Canned, No Salt Added)
Green peas, canned and with no added salt, are a nutritious and versatile ingredient that can be incorporated into a variety of dishes, offering both health benefits and delicious flavor. With a subtle sweetness and tender texture, these peas are a staple in many kitchens, perfect for soups, salads, casseroles, or as a standalone side dish.
Nutritional Information
Green peas are low in calories but rich in essential nutrients, providing a solid nutritional profile that includes a good amount of protein, fiber, and a variety of vitamins and minerals. Below is the detailed breakdown of the nutrition for a standard serving size of green peas (canned, no salt added):
| Nutrient | Amount per 100g |
|---|---|
| Energy | 53 kcal |
| Protein | 3.19 g |
| Total Fat | 0.3 g |
| Saturated Fat | 0.054 g |
| Carbohydrates | 9.75 g |
| Dietary Fiber | 3.3 g |
| Sugars | 3.2 g |
| Calcium | 18 mg |
| Iron | 1.02 mg |
| Magnesium | 17 mg |
| Phosphorus | 53 mg |
| Potassium | 100 mg |
| Sodium | 9 mg |
| Zinc | 0.7 mg |
| Copper | 0.108 mg |
| Manganese | 0.264 mg |
| Selenium | 1.3 mcg |
| Vitamin C | 9.8 mg |
| Thiamine (B1) | 0.111 mg |
| Riboflavin (B2) | 0.073 mg |
| Niacin (B3) | 0.842 mg |
| Vitamin B6 | 0.065 mg |
| Folate (B9) | 29 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 72 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Green peas (canned, no salt added) are generally considered safe for most individuals and are not a common allergen. However, those with legume allergies or sensitivities should consult a healthcare provider before consuming them. Itβs important to note that these peas are packaged in facilities that may also process other allergens like soy, wheat, or shellfish, so always check the label for any potential cross-contamination.
Dietary Preferences
Green peas are an excellent choice for various dietary preferences and restrictions, making them suitable for:
- Vegetarians
- Vegans
- Gluten-Free Diets
- Low Sodium Diets
- Low Fat Diets
- High Protein Diets
- Diabetics (due to their low glycemic index and moderate carbohydrate content)
They are a natural source of plant-based protein, fiber, and essential micronutrients, fitting well into balanced, health-conscious meals.
Usage Tips
- Simple Side Dish: Heat and serve as a side dish with your favorite proteins.
- Add to Soups and Stews: Toss in soups, stews, or casseroles for extra flavor and nutrition.
- Salads: Add to salads for color, crunch, and a nutritional boost.
- Smoothies: Blend into smoothies for an unexpected addition of fiber and vitamins.
When selecting canned green peas, choose varieties that have no added salt to control sodium intake and ensure youβre getting the most natural, wholesome option available. Since green peas are naturally sweet, their mild flavor complements both savory and sweet dishes alike.
Conclusion
Green peas (canned, no salt added) are a nutritious and flexible addition to your pantry, providing essential nutrients without overwhelming your dishes with excess salt or fat. Their high fiber, protein content, and array of vitamins and minerals make them an excellent choice for a health-conscious diet. Whether you are cooking for a family meal or preparing a quick snack, these peas offer a satisfying, nutrient-dense option that aligns with a variety of dietary preferences.
