Peas, green (includes baby and lesuer types)
Category: Vegetables & Vegetable Products State: Canned, Drained Solids Characteristics: Unprepared
Nutrition Highlights
Serving Size
Calories
120
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 80 (66.7%) |
| Protein | 31 (26.2%) |
| Fat | 13 (10.5%) |
| Total | 120 (100%) |
Serving: 1 cup [175g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 144 (82.3%) |
| Carbohydrate | 20 (11.4%) |
| Protein | 7.8 (4.5%) |
| Ash | 1.9 (1.1%) |
| Fat | 1.4 (0.8%) |
| Total | 175 (100%) |
Serving: 1 cup [175g]
Benefits
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High in fiber, which aids digestion and helps you feel full
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Rich in vitamin C, vitamin K, folate and manganese which support immune function and bone health
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Contain plant-based proteins that provide essential amino acids
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Low in calories but high in nutrients, making them a good choice for weight management
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May help reduce risk of heart disease due to fiber and antioxidant content
Risks
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High in carbohydrates and can raise blood sugar levels if consumed in large quantities by people with diabetes or prediabetes
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May cause allergic reactions in people with legume allergies
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High in sodium if canned peas are consumed frequently as canned peas are often high in added sodium
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May cause digestive issues like gas and bloating in some people due to presence of certain sugars
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Provide few essential nutrients except dietary fiber, vitamin C and vitamin K. Overreliance on canned peas as sole vegetable source may lead to nutritional deficiencies
Additional Information
Peas, green (includes baby and leseur types), canned, drained solids, unprepared, are a versatile and nutritious food that can be enjoyed in various dishes. Packed with essential nutrients, these peas offer several health benefits. However, it's important to consider some potential risks associated with their consumption.
Nutritional Benefits:
1. Rich in Fiber: Green peas are an excellent source of dietary fiber. A one-cup serving of canned, drained green peas provides around 7 grams of fiber. Adequate fiber intake promotes healthy digestion, helps prevent constipation, and may lower the risk of developing certain chronic diseases like heart disease and type 2 diabetes.
2. High in Vitamins: These peas are a good source of essential vitamins. They contain significant amounts of vitamin C, which is crucial for immune function, collagen synthesis, and wound healing. Additionally, they provide vitamin A, which supports eye health, and vitamin K, necessary for blood clotting and bone health.
3. Plant-Based Protein: Peas are a valuable plant-based protein source. They contain approximately 8 grams of protein per cup, making them an excellent choice for vegetarians, vegans, or individuals looking to reduce their meat consumption. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
4. Antioxidant Properties: Green peas possess antioxidant compounds like flavonoids and carotenoids, which help protect the body against harmful free radicals. These antioxidants have been associated with a reduced risk of chronic diseases, including heart disease and certain types of cancer.
5. Low in Calories: Canned, drained green peas are relatively low in calories, with approximately 62 calories per cup. This makes them an ideal food for those trying to manage their weight or maintain a healthy calorie balance.
Potential Risks:
1. Sodium Content: Canned vegetables often contain added salt as a preservative, and green peas are no exception. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. Therefore, individuals on a low-sodium diet or those with hypertension should choose low-sodium or no-added-salt varieties or opt for fresh or frozen peas.
2. BPA Exposure: Some canned foods, including canned peas, may be lined with a resin containing bisphenol A (BPA). BPA has been linked to potential health risks, including hormonal imbalances and reproductive issues. To minimize exposure, consider choosing peas packed in BPA-free cans or opting for fresh or frozen peas.
3. Digestive Discomfort: While peas are generally well-tolerated, some individuals may experience digestive discomfort, such as bloating or gas, after consuming them. This is primarily due to their high fiber content. Gradually increasing fiber intake and ensuring adequate water consumption can help alleviate these symptoms.
In conclusion, canned, drained green peas provide several nutritional benefits, including fiber, vitamins, plant-based protein, and antioxidants. However, it's important to be mindful of the potential risks associated with their consumption, such as sodium content, BPA exposure, and digestive discomfort. For optimal health, consider incorporating a variety of vegetables into your diet, including fresh or frozen peas, to diversify your nutrient intake.