Edible-Podded Raw Peas: A Nutrient-Packed, Fresh Delight
Edible-podded raw peas, also known as sugar snap peas or snow peas, are an incredibly versatile vegetable that can be enjoyed in various dishes, whether fresh in salads or cooked as a side dish. These peas offer a delightful sweetness and a satisfying crunch, making them not only a tasty snack but also a nutritional powerhouse. Packed with essential vitamins, minerals, and fiber, they are an excellent choice for a healthy diet.
Below is a comprehensive breakdown of the nutritional value and benefits of edible-podded raw peas, along with important allergen information and dietary considerations.
Ingredients Information & Nutritional Breakdown
Edible-Podded Raw Peas
| Nutrient | Amount per 100g |
|---|---|
| Energy | 42 kcal |
| Protein | 2.8 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.039 g |
| Carbohydrates | 7.55 g |
| Dietary Fiber | 2.6 g |
| Sugar | 4.0 g |
| Calcium | 43 mg |
| Iron | 2.08 mg |
| Magnesium | 24 mg |
| Phosphorus | 53.0 mg |
| Potassium | 200 mg |
| Sodium | 4.0 mg |
| Zinc | 0.27 mg |
| Copper | 79 mcg |
| Manganese | 0.244 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 60.0 mg |
| Thiamin (Vitamin B1) | 0.15 mg |
| Riboflavin (Vitamin B2) | 0.08 mg |
| Niacin (Vitamin B3) | 0.6 mg |
| Vitamin B6 | 0.16 mg |
| Folate (Vitamin B9) | 42.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 54.0 mcg |
| Vitamin E | 0.39 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Edible-podded raw peas are naturally free from common allergens such as gluten, nuts, dairy, and soy. This makes them a great addition to a variety of diets, including those for individuals with food sensitivities. However, as with all foods, it’s important to check for any cross-contamination if they are processed in facilities that handle allergens.
Dietary Preferences
- Vegetarian and Vegan: These peas are 100% plant-based and suitable for both vegetarian and vegan diets.
- Gluten-Free: Naturally gluten-free, they are a safe option for those following a gluten-free lifestyle.
- Low in Fat: With only 0.2 grams of total fat per 100 grams, edible-podded peas are a low-fat food choice.
- High in Fiber: With 2.6 grams of fiber per 100 grams, these peas support digestive health and help keep you feeling full longer.
- Low Sodium: Edible-podded raw peas are low in sodium (only 4.0 mg per 100 grams), making them a great choice for those watching their salt intake.
Nutritional Benefits
Edible-podded peas offer a rich array of vitamins and minerals, including significant amounts of vitamin C, iron, folate, and potassium. Vitamin C is essential for immune function and skin health, while iron helps prevent anemia by supporting red blood cell production. Folate is vital for pregnant women and those looking to support overall cellular health. Potassium is crucial for maintaining healthy blood pressure levels.
In addition to their micronutrients, these peas are a great source of plant-based protein (2.8 grams per 100 grams) and fiber, which promote muscle health and digestive function. The small amount of sugar (4.0 grams) naturally occurs in these peas, offering a slight sweetness without spiking blood sugar.
Cooking Tips and Serving Suggestions
- Fresh in Salads: Add raw edible-podded peas to your salads for a burst of crunch and sweetness.
- Sautéed or Stir-Fried: Quickly sauté them with olive oil, garlic, and your choice of seasonings for a simple, nutritious side dish.
- In Soups or Stews: Toss them into soups or stews during the final few minutes of cooking to preserve their crunch and vibrant green color.
- Snacking: Enjoy them as a light, fresh snack straight from the pod, making them a great alternative to processed snacks.
Conclusion
Edible-podded raw peas are not only delicious but also packed with a variety of essential nutrients that support overall health. Whether you enjoy them raw, sautéed, or in a dish, they are a versatile and wholesome addition to any meal. Their rich content of fiber, protein, vitamins, and minerals makes them a standout vegetable that fits seamlessly into a balanced diet, catering to a wide range of dietary preferences and needs.
As a low-calorie, nutrient-dense option, these peas should be a staple in your kitchen, whether for a quick snack, a flavorful addition to meals, or a boost of nutrition.
