Green Peas (Canned, No Salt Added, Drained & Solid)
Green peas are a versatile and nutritious legume, perfect for a variety of dishes. When canned with no salt added, they provide a convenient and healthy option for those looking to reduce sodium intake while still enjoying their natural sweetness and vibrant green color. This version of green peas is typically drained of excess liquid, leaving behind the tender, solid peas ready to incorporate into salads, soups, casseroles, or as a standalone side dish.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 69 kcal |
| Protein | 4.42 g |
| Fat | 0.35 g |
| Saturated Fat | 0.062 g |
| Carbohydrates | 12.58 g |
| Dietary Fiber | 4.1 g |
| Sugars | 4.16 g |
| Calcium | 20 mg |
| Iron | 0.95 mg |
| Magnesium | 17 mg |
| Phosphorus | 67 mg |
| Potassium | 173 mg |
| Sodium | 2 mg |
| Zinc | 0.71 mg |
| Copper | 0.082 mg |
| Manganese | 0.303 mg |
| Selenium | 1.7 mcg |
| Vitamin C | 9.6 mg |
| Thiamin (Vitamin B1) | 0.121 mg |
| Riboflavin (Vitamin B2) | 0.078 mg |
| Niacin (Vitamin B3) | 0.732 mg |
| Vitamin B6 | 0.064 mg |
| Folate (Vitamin B9) | 44 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 27 mcg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Green peas are naturally free from common allergens such as dairy, gluten, nuts, and soy, making them suitable for most diets. However, always check for any cross-contamination risks if purchasing packaged products.
Dietary Preferences:
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Low Sodium: Yes (no added salt)
- Dairy-Free: Yes
- Kosher: Yes (check label for certification)
- Non-GMO: Yes (if specified on packaging)
Health Benefits and Considerations:
Green peas are a powerhouse of nutrition, packed with plant-based protein, dietary fiber, and a variety of vitamins and minerals. The high fiber content, especially, can aid in digestion and contribute to heart health by helping to regulate cholesterol levels. The natural sugars present in peas are balanced by their fiber content, making them a great option for those looking to maintain stable blood sugar levels.
Green peas also provide a healthy dose of antioxidants, including Vitamin C and Vitamin A, which support immune function and skin health. Their rich mineral profile, including iron, magnesium, and potassium, helps promote strong bones, muscle function, and healthy blood circulation.
Additionally, the inclusion of B vitamins such as thiamine, riboflavin, niacin, and folate makes green peas beneficial for energy production and nervous system health.
Tips for Use:
- Cooking: Since these green peas are canned with no added salt and are drained, they are ready to use immediately. Simply warm them in a microwave or stovetop for a quick side dish or toss them into a salad for added texture and nutrition.
- Storage: Store unopened cans in a cool, dry place. Once opened, transfer the peas to an airtight container and refrigerate for up to 3 days.
- Pairing Ideas: Green peas pair wonderfully with grains like rice or quinoa, as well as proteins like chicken, fish, or tofu. They also complement a variety of herbs and spices, including mint, garlic, and lemon, enhancing their natural flavor.
Conclusion:
Canned green peas with no salt added are an excellent pantry staple, providing a convenient, healthy, and versatile ingredient. Whether youβre preparing a quick side dish or adding them to a more elaborate recipe, these peas are rich in essential nutrients while remaining low in calories and sodium. With their high protein content and impressive range of vitamins and minerals, they make for an excellent addition to any meal, supporting overall health and well-being.
