Health Benefits of Green Peas

When your mom told you to eat your peas, she knew what she was talking about. Peas flaunt twice the protein of most vegetables, so they're the ideal substitute for fattier protein fare, providing an excellent strategy for controlling your fat intake.

Green peas, like dried peas, are legumes, except they're eaten before they mature. As with all legumes, they're chock-full of nutrients and low in calories.

green pea pods
Green peas are low in calories but high in nutrients.

Health Benefits of Green Peas

Their fiber, mostly insoluble, aids intestinal motility and may help lower cholesterol. Of the myriad nutrients peas provide, iron is particularly important since it's hard to find non-animal foods with much of this blood-building nutrient.

Snow peas and other edible-podded peas don't contain the same amount of protein or nutrients green peas do. But they are rich in iron and vitamin C, which help maintain your immune system. Peas have lutein, the carotenoid with a proven record of helping to reduce the risk of age-related macular degeneration and cataracts.

Nutritional Values of Fresh and Cooked Green Peas
Serving Size: 1/2 cup

Calories 67
Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Carbohydrate 13 g
Protein 4 g
Dietary Fiber
4 g
Sodium 2 mg
Vitamin A 641 IU
Vitamin C 11 mg
Thiamin <1 mg
Riboflavin <1 mg
Niacin 2 mg
Vitamin B6 <1 mg
Folic Acid: 51 micrograms
Copper <1 mg
Iron 1 mg
Magnesium:
31 mg
Manganese
<1 mg
Potassium:
217 mg
Carotenoids
2,468 micrograms

Want more information about green peas? Try:
  • Vegetable Recipes: Find delicious recipes that feature of green peas.
  • Nutrition: Find out how of green peas fits in with your overall nutrition plans.
  • Vegetable Gardens: Grow a full harvest of great vegetables this year.
  • Gardening: We answer your questions about all things that come from the garden.
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