Green Peas (Cooked, Boiled, Drained, Without Salt) – Nutritional Information
Green peas are a nutritious and versatile vegetable that can enhance a variety of dishes, from soups and stews to salads and side dishes. When prepared without salt, they are a low-sodium option packed with essential vitamins, minerals, and fiber. Below is a detailed breakdown of the nutritional profile of cooked green peas.
Nutritional Information (per 100g of cooked green peas, boiled and drained, without salt)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 84.0 kcal | 4% |
| Protein | 5.36 g | 11% |
| Fat | 0.22 g | 0% |
| Saturated Fat | 0.039 g | 0% |
| Carbohydrate | 15.63 g | 5% |
| Fiber | 5.5 g | 22% |
| Sugar | 5.93 g | N/A |
| Calcium | 27.0 mg | 3% |
| Iron | 1.54 mg | 9% |
| Magnesium | 39.0 mg | 10% |
| Phosphorus | 117.0 mg | 17% |
| Potassium | 271.0 mg | 8% |
| Sodium | 3.0 mg | 0% |
| Zinc | 1.19 mg | 11% |
| Copper | 0.173 mcg | 19% |
| Manganese | 0.525 mg | 23% |
| Selenium | 1.9 mcg | 3% |
| Vitamin C | 14.2 mg | 24% |
| Thiamin (Vitamin B1) | 0.259 mg | 22% |
| Riboflavin (Vitamin B2) | 0.149 mg | 11% |
| Niacin (Vitamin B3) | 2.021 mg | 13% |
| Vitamin B6 | 0.216 mg | 17% |
| Folate (Vitamin B9) | 63.0 mcg | 16% |
| Vitamin B12 | 0.0 mcg | 0% |
| Vitamin A | 40.0 mcg | 4% |
| Vitamin E | 0.14 mg | 1% |
| Vitamin D2 | 0.0 mcg | 0% |
Health Benefits and Nutritional Insights
Green peas, often referred to as “garden peas,” are a great source of plant-based protein, making them an excellent choice for those on vegetarian or vegan diets. With 5.36 grams of protein per 100 grams, they contribute to muscle repair and overall body function.
One of the standout features of green peas is their high fiber content—5.5 grams of fiber per 100 grams. This fiber aids in digestion, supports a healthy gut, and may help lower the risk of certain chronic diseases, including heart disease and type 2 diabetes. Fiber also plays an important role in stabilizing blood sugar levels, making green peas a great food choice for people with diabetes.
Green peas are also rich in important minerals such as iron, magnesium, phosphorus, and potassium. Iron is crucial for maintaining healthy red blood cells, while magnesium supports nerve function and muscle relaxation. Potassium helps regulate blood pressure, making peas a heart-friendly food.
In terms of vitamins, green peas are a good source of Vitamin C, vitamin A, and several B-vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and folate (B9). These vitamins are essential for immune support, skin health, energy production, and maintaining overall metabolic function.
Allergen Information
Green peas are naturally free from common allergens such as dairy, gluten, soy, nuts, and eggs. They are considered safe for most individuals with food allergies or intolerances. However, if you have a legume allergy, you should avoid peas as they belong to the legume family, which includes peanuts, beans, lentils, and soybeans.
Dietary Preferences
Green peas are naturally vegan, vegetarian, and gluten-free, making them a suitable choice for a variety of dietary preferences. They can easily be included in low-fat and low-calorie diets due to their low fat and calorie content. Additionally, their high fiber content makes them a favorable choice for individuals on high-fiber diets.
For those on a low-carb or keto diet, green peas may need to be consumed in moderation, as they have a relatively higher carbohydrate content compared to other non-starchy vegetables.
Cooking Tips and Usage
Green peas are incredibly versatile and can be used in a wide range of dishes. They can be enjoyed as a side dish, added to soups or stews, or even incorporated into salads. Their sweet flavor and soft texture also make them an ideal addition to vegetable casseroles or as a topping for grains like quinoa or rice.
To keep the nutritional benefits intact, it’s best to steam or boil peas lightly, as overcooking can cause a loss of nutrients, particularly vitamin C.
Conclusion
Green peas are an excellent addition to any healthy eating plan. Packed with essential nutrients like protein, fiber, vitamins, and minerals, they are a nutritious and low-calorie option for people of all ages. Whether you are looking to boost your intake of plant-based proteins, maintain a healthy digestive system, or support heart health, green peas offer a wealth of benefits in every bite.
