Green Peas (Includes Baby Lesueur Types) – Canned, Drained, Unprepared
Green peas, including the tender baby Lesueur varieties, are a versatile and nutrient-rich ingredient commonly found in kitchens worldwide. When canned and drained, they retain much of their natural goodness, making them a convenient addition to various dishes such as soups, salads, stews, and casseroles. These small, round legumes are packed with essential nutrients, offering a balance of protein, fiber, vitamins, and minerals that contribute to overall health.
Nutritional Information (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 68 kcal |
| Protein | 4.47 g |
| Total Fat | 0.8 g |
| Saturated Fat | 0.143 g |
| Carbohydrates | 11.36 g |
| Fiber | 4.9 g |
| Sugars | 2.99 g |
| Calcium | 23 mg |
| Iron | 1.18 mg |
| Magnesium | 18 mg |
| Phosphorus | 67 mg |
| Potassium | 106 mg |
| Sodium | 273 mg |
| Zinc | 0.66 mg |
| Copper | 0.106 mcg |
| Manganese | 0.213 mg |
| Selenium | 1.7 mcg |
| Vitamin C | 4.2 mg |
| Thiamin (Vitamin B1) | 0.107 mg |
| Riboflavin (Vitamin B2) | 0.053 mg |
| Niacin (Vitamin B3) | 0.979 mg |
| Vitamin B6 | 0.056 mg |
| Folate | 31 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 43 mcg |
| Vitamin E | 0.38 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Green peas, including canned varieties, are generally considered allergen-free for most individuals. However, cross-contamination can occur during processing or packaging, especially in facilities that handle other allergens like wheat, soy, or dairy. Always check the label for any potential allergen warnings before consumption.
Dietary Preferences
- Vegan: Green peas are naturally plant-based, making them an ideal option for vegan diets.
- Vegetarian: These peas are also suitable for vegetarians as they contain no animal-derived ingredients.
- Gluten-Free: Green peas are naturally gluten-free, making them safe for individuals with celiac disease or gluten sensitivity.
- Low-Fat: With only 0.8g of total fat per 100g serving, green peas are a heart-healthy choice, suitable for low-fat diets.
- High-Fiber: With 4.9g of dietary fiber per 100g, green peas contribute to digestive health and are beneficial for maintaining a balanced diet.
- Low-Sodium: While canned peas do contain sodium (273 mg per serving), they are still relatively low in salt compared to many processed foods, making them a good choice for those watching their sodium intake. However, individuals on a low-sodium diet should rinse the peas before use to reduce their sodium content.
Health Benefits and Tips
Green peas are an excellent source of plant-based protein and dietary fiber, both of which play essential roles in maintaining muscle health, digestion, and overall well-being. The high fiber content helps regulate blood sugar levels and supports healthy bowel movements, making peas an important food for individuals with diabetes or those trying to manage their weight. They are also rich in antioxidants, including vitamin C and selenium, which help protect the body against oxidative stress and support a strong immune system.
In addition to their health benefits, green peas are versatile in the kitchen. You can use them in everything from side dishes and salads to hearty main courses. To enhance their flavor, try sautéing them with a little olive oil, garlic, and fresh herbs, or blend them into a creamy soup. Their natural sweetness pairs wonderfully with savory dishes, and their bright green color makes them an attractive addition to any plate.
Conclusion
Canned, drained, and unprepared green peas, including the baby Lesueur variety, offer an easy way to incorporate more nutrition into your meals. With their rich content of protein, fiber, vitamins, and minerals, they are a healthy and versatile ingredient suitable for a variety of dietary preferences. Whether you’re preparing a quick side dish or adding them to a more complex recipe, green peas are an affordable, convenient, and nourishing food choice that can support a balanced and health-conscious diet.
