Green Peas

Legume

Tiny green powerhouses rich in nutrients and flavor.

💚 Low in Calories

🌱 High in Plant-Based Protein

🧠 Packed with Iron and Folate

What is a Green Peas?

Green peas are small, round seeds from the Pisum sativum plant, a member of the legume family. Believed to have originated in the Mediterranean region, they come in multiple varieties, such as garden peas (commonly eaten fresh), snow peas, and sugar snap peas.

Green peas have a subtly sweet flavor with a slightly starchy, creamy texture. They can be enjoyed fresh, frozen, or canned and are used in various cuisines worldwide, from stir-fries to soups and purees.

Nutritionally, green peas are a great source of protein for a vegetable, as well as vitamins like vitamin C and K, and minerals including iron and manganese. They are also high in dietary fiber and low in fat, making them a healthy and filling option.

Nutrition Highlights

62

Calories

per 100g

5g

Protein

per 100g

4.4g

Fiber

per 100g

40mg

Vitamin C

44% DV

1.5mg

Iron

10% DV

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Green Peases

🛡️

Boosts Immune Function

Green peas are rich in vitamin C, which supports the immune system by promoting white blood cell production and protecting against cellular damage caused by free radicals.

• Rich in Vitamin C
• Rich in Antioxidants

🌿

Supports Digestive Health

Their fiber content promotes healthy digestion by nourishing gut bacteria, improving bowel regularity, and preventing constipation.

• Rich in Fiber

⚡

Promotes Energy Production

Packed with iron and B vitamins like folate, green peas help support red blood cell production and energy release, reducing fatigue.

• Rich in Iron
• Rich in Folate

🦴

Supports Bone Health

Green peas provide vitamin K, which is essential for blood clotting and bone metabolism, helping maintain strong and healthy bones.

• Rich in Vitamin K
• Rich in Manganese

Diet Compatibility

Is Green Peas suitable for your diet? Here's what you need to know:

✓ Vegan: Naturally plant-based and a great protein source.

✗ Keto: Moderate carbohydrate content (14g per 100g).

✓ Gluten-Free: Naturally free from gluten.

✓ Paleo: Fits in a whole-food, unprocessed paleo diet.

✗ Low-Carb: Contains too many carbs for strict low-carb plans.

🍽️ How to Enjoy Green Peases

Breakfast

Mash peas onto whole-grain toast or mix into a veggie-packed frittata.

Tip: Add fresh herbs like mint or dill to enhance the flavor.

Lunch

Toss green peas into quinoa salads or soups for a protein and nutrient boost.

Tip: Use as a colorful topping for grain bowls for added texture.

Dinner

Stir into pasta dishes with garlic, olive oil, and parmesan, or serve as a simple side dish with roasted meats.

Tip: Briefly blanch or sauté to retain their bright green color and nutrients.

Snack

Blend into a pea hummus dip and serve with veggie sticks or crackers.

Tip: Add a drizzle of olive oil and a pinch of paprika for extra flavor.

✅ The Bottom Line

Green peas are a nutrient-packed legume offering protein, fiber, vitamins, and minerals in a low-calorie package. They are especially beneficial for immune support, digestion, energy production, and bone health.

Incorporate green peas into your meals for a burst of flavor and nutrients—enjoy them fresh, frozen, or pureed. Their versatility makes them easy to include in everything from salads to soups and snacks.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance