Peas Nutrition

Green peas, scientifically known as Pisum sativum, belong to the legume family. They are small, spherical seeds enclosed in pods and are generally available during spring and early winter. They are used as vegetables for cooking around the world, and serve as a favorite addition to many delicious and healthy dishes. These small green seeds are loaded with proteins and contain many other nutritional constituents.

Nutritional Value

The following table displays the nutritional value of peas per 100 gm.

Nutrient Nutritional Value
Carbohydrates 14.5 gm
Protein 5.4 gm
Fat 0.4 gm
Dietary fiber 5.1 gm
Sugars 5.7 gm
Vitamin A 38 µg
Beta carotene 449 µg
Vitamin B1 0.3 mg
Vitamin B2 0.1 mg
Vitamin B3 2.1 mg
Vitamin B5 0.1 mg
Vitamin B6 0.2 mg
Folate 65 µg
Vitamin C 50 mg
Calcium 25 mg
Phosphorus 108 mg
Potassium 244 mg
Magnesium 33 mg
Iron 1.5 mg
Zinc 1.2 mg
Energy 80 kcal

Health Benefits

  • Peas are considered as healthy substitutes for meat, as they contain a good amount of protein, almost twice the amount present in most vegetables.
  • They have a low calorie content and are good for those wanting to lose weight.
  • They contain a chemical substance called nicotinic acid, which is known to reduce cholesterol in blood.
  • The high amount of vitamin C present in peas, helps boost the immune system and keeps us safe from a lot of infections.
  • They contain special plant proteins called lectins, which have the ability to dissolve clumps of red blood cells. This helps in prevents the formation of blood clots.
  • They help in reducing the risk of age related macular degeneration and cataracts due to presence of carotenoid and lutein.
  • The presence of high content of dietary fiber in peas makes them beneficial for those suffering from constipation.
  • Due to their high protein and starch content, they are considered as one of the best body building foods.
  • They serve as a good source of vitamin B6 and folic acid. These nutrients reduce the build up of homocysteine, a molecule that obstructs collagen cross linking and can result in osteoporosis. Thus, they are beneficial for maintaining bone health.
  • They provide iron, which is necessary for normal blood cell formation. Deficiency of iron can cause fatigue, anemia, decreased immune function, and learning problems.
  • They help in maintaining steady energy levels.
  • They aid in energy production, carbohydrate metabolism, and certain nerve functions.
  • They are rich sources of antioxidants, and may be helpful in preventing certain forms of cancer.

Peas also provide us with many essential nutrients needed for performing different functions of our body. However, they contain naturally occurring substances known as purines, which metabolize into uric acid. Excess uric acid crystals may get deposited in the kidneys, joints, tendons, and other organs, and cause or aggravate a condition known as gout. That is the reason why people suffering from purine related problems, like kidney diseases or gout, should limit the consumption of this food.

So, this was all about peas nutritional value and health benefits. You can grow them in your vegetable garden or buy them frozen or canned and enjoy their various health benefits!

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