Green Peas (Canned, Regular Pack, Soliquids)
Green peas, a popular vegetable often found in canned form, are an excellent addition to many dishes due to their mild, sweet flavor and versatility. They are commonly used in soups, stews, casseroles, and salads, offering a balance of natural sweetness and a subtle earthy note. This particular canned variety comes packed in soliquids, providing convenience without compromising on flavor. When incorporating canned green peas into your recipes, you are not only enhancing the taste but also adding essential nutrients, making them an ideal choice for quick, nutritious meals.
Here’s a breakdown of the nutritional content for green peas per serving:
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 58.0 kcal |
| Protein | 3.01 g |
| Fat | 0.48 g |
| Saturated Fat | 0.086 g |
| Carbohydrates | 10.6 g |
| Fiber | 3.3 g |
| Sugar | 3.2 g |
| Calcium | 20.0 mg |
| Iron | 1.29 mg |
| Magnesium | 19 mg |
| Phosphorus | 63.0 mg |
| Potassium | 106.0 mg |
| Sodium | 185.0 mg |
| Zinc | 0.72 mg |
| Copper | 0.099 mcg |
| Manganese | 0.211 mg |
| Selenium | 1.3 mcg |
| Vitamin C | 7.8 mg |
| Thiamin (B1) | 0.077 mg |
| Riboflavin (B2) | 0.024 mg |
| Niacin (B3) | 0.995 mg |
| Vitamin B6 | 0.065 mg |
| Folate (B9) | 24.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 76.0 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Green peas are naturally free of common allergens such as gluten, dairy, nuts, and soy, making them a safe option for those with food sensitivities. However, it is always important to check labels for any additives that may cause allergic reactions.
Dietary Preferences
Green peas are suitable for a variety of dietary preferences:
- Vegetarian: Green peas are plant-based and can be included in vegetarian and vegan diets.
- Gluten-Free: Naturally gluten-free, making them a great addition to gluten-free meal plans.
- Low-Calorie: With only 58 kcal per 100g, they fit well into weight-conscious and calorie-controlled diets.
- High in Fiber: With 3.3g of fiber per 100g, green peas are a great source of dietary fiber, supporting digestive health.
- Low in Fat: They contain just 0.48g of total fat, making them heart-healthy and suitable for low-fat diets.
Advice on Usage
Canned green peas are incredibly versatile and easy to incorporate into a wide range of dishes. They are already cooked and preserved in a flavorful liquid, which means they only need to be heated through for most recipes.
- For Soups & Stews: Add green peas towards the end of cooking to preserve their delicate flavor and texture.
- In Casseroles: Mix them into savory casseroles to provide a burst of color and a healthy dose of nutrients.
- As a Side Dish: Simply drain and heat, then season with a little butter, salt, and pepper for a quick and tasty vegetable side.
- In Salads: Cold or warm, green peas pair wonderfully with fresh greens, grains, and other vegetables.
When preparing canned peas, be sure to drain and rinse them well to remove excess sodium, especially if you are watching your salt intake.
Conclusion
Green peas are a highly nutritious and versatile vegetable that brings a sweet and savory element to any meal. Whether you are making a quick side dish, enriching your casseroles, or adding color and texture to soups and salads, green peas deliver both flavor and health benefits. With their wealth of vitamins, minerals, and fiber, they are a valuable addition to any balanced diet.
