Green Peas (Raw) – Nutritional Information and Health Benefits
Green peas, also known as garden peas or English peas, are a delightful and nutritious addition to many dishes. Their sweet, slightly earthy flavor makes them a popular choice for soups, stews, salads, and side dishes. When consumed raw, green peas retain most of their essential nutrients, making them an excellent choice for a healthy diet. Below is a detailed overview of the nutritional profile and health benefits of raw green peas:
Nutritional Information of Raw Green Peas (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 81 kcal |
| Protein | 5.42 g |
| Total Fat | 0.4 g |
| Saturated Fat | 0.071 g |
| Carbohydrates | 14.45 g |
| Fiber | 5.7 g |
| Sugars | 5.67 g |
| Calcium | 25 mg |
| Iron | 1.47 mg |
| Magnesium | 33 mg |
| Phosphorus | 108 mg |
| Potassium | 244 mg |
| Sodium | 5 mg |
| Zinc | 1.24 mg |
| Copper | 0.176 mcg |
| Manganese | 0.41 mg |
| Selenium | 1.8 mcg |
| Vitamin C | 40 mg |
| Thiamin (Vitamin B1) | 0.266 mg |
| Riboflavin (Vitamin B2) | 0.132 mg |
| Niacin (Vitamin B3) | 2.09 mg |
| Vitamin B6 | 0.169 mg |
| Folate | 65 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 38 mcg |
| Vitamin E | 0.13 mg |
| Vitamin D2 | 0 mcg |
Health Benefits of Green Peas (Raw)
-
Rich in Protein
Raw green peas are an excellent source of plant-based protein, providing 5.42 grams per 100 grams. This makes them an ideal choice for vegetarians and vegans looking to boost their protein intake. The protein in green peas supports muscle repair and growth and plays a vital role in enzyme production. -
High in Fiber
With 5.7 grams of dietary fiber per 100 grams, green peas are an excellent source of fiber, which aids digestion and promotes gut health. A high-fiber diet can help prevent constipation, support a healthy weight, and regulate blood sugar levels. -
Packed with Vitamins and Minerals
Green peas are a rich source of essential vitamins and minerals. They contain a substantial amount of Vitamin C (40 mg), which supports immune health and helps the body absorb iron more efficiently. Additionally, green peas provide vital minerals like iron, magnesium, and phosphorus that are important for bone health, muscle function, and energy metabolism. -
Low in Fat and Calories
Green peas are naturally low in fat and calories, making them a great option for those seeking to manage their weight. At just 81 kcal per 100 grams, they provide a satisfying serving of vegetables without adding excessive calories. -
Antioxidant Benefits
The antioxidant content in green peas, including Vitamin C and manganese, can help protect cells from oxidative stress and reduce inflammation in the body. This can play a role in reducing the risk of chronic conditions like heart disease and diabetes. -
Support for Heart Health
Green peas are heart-healthy due to their high fiber content, which can help reduce cholesterol levels and lower the risk of cardiovascular diseases. Additionally, the potassium content (244 mg per 100 grams) helps regulate blood pressure by balancing sodium levels. -
Bone Health
The calcium (25 mg) and phosphorus (108 mg) found in green peas contribute to maintaining strong and healthy bones. These minerals work together to support bone density and prevent conditions like osteoporosis. -
Brain Health
Green peas are a good source of B vitamins, including thiamin, riboflavin, niacin, and Vitamin B6, which play an essential role in brain function, nerve health, and cognitive performance. The folate (65 mcg) in green peas is also vital for brain development and memory.
Allergen Information
Green peas are naturally free from many common allergens, making them a safe choice for individuals with allergies to dairy, gluten, or nuts. However, those with a pea allergy should avoid consuming green peas. As with all foods, it’s important to check for any cross-contamination in processed or packaged forms.
Dietary Preferences
Green peas are an excellent option for a variety of dietary preferences, including:
- Vegan and Vegetarian: Green peas are plant-based, making them ideal for those following a vegan or vegetarian diet.
- Gluten-Free: Naturally gluten-free, green peas can be enjoyed by those with celiac disease or gluten sensitivity.
- Low-Carb: While green peas contain carbohydrates, they have a relatively low glycemic index and can be included in moderate portions on a low-carb diet.
- Diabetic-Friendly: The high fiber content in green peas helps regulate blood sugar levels, making them a good choice for those managing diabetes.
Cooking Tips and Uses
Green peas can be used in a wide range of dishes, whether fresh or frozen. They are excellent in soups, salads, pasta dishes, stir-fries, and as a simple side dish. Here are a few ideas to incorporate raw green peas into your meals:
- Raw in Salads: Add a handful of raw peas to fresh salads for a pop of color and crunch.
- Pea Mash: Lightly cook peas and mash them with some butter and seasoning for a simple and delicious side dish.
- Pea Soup: Combine peas with vegetable broth, onions, and garlic for a comforting soup.
- Smoothies: Add a handful of raw peas to your smoothie for an extra nutrient boost without altering the flavor significantly.
Conclusion
Green peas are a versatile and highly nutritious vegetable, perfect for adding to a variety of dishes. Rich in protein, fiber, and essential vitamins and minerals, they offer numerous health benefits, from supporting digestive health to promoting heart health. Whether you enjoy them raw, cooked, or blended into a dish, green peas are an excellent choice for anyone looking to eat healthier.
