1 serving (100 grams) contains 96 calories, 3.4 grams of protein, 1.5 grams of fat, and 21.0 grams of carbohydrates.
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Nutrition Information
Calories |
228.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 4% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 35.7 mg | 1% | |
| Total Carbohydrates | 50 g | 18% | |
| Dietary Fiber | 6.4 g | 22% | |
| Sugars | 10.7 g | ||
| protein | 8.1 g | 16% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 7.1 mg | 0% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 642.9 mg | 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Corn and peas
Corn and peas are versatile vegetables often used in global cuisines, such as American, Mexican, and Indian, either as side dishes or in salads, soups, and stews. Corn is a cereal grain native to Central America, while peas originated in the Mediterranean region. Both are rich in essential nutrients. Corn provides dietary fiber, carbohydrates, and small amounts of B-vitamins (especially thiamine), while peas are high in protein, Vitamin C, Vitamin K, and manganese. Together, they offer a robust nutritional profile with complementary nutrients, suitable for diverse dietary needs.
Health Benefits
- Rich source of dietary fiber, which supports digestion and aids in maintaining healthy gut function.
- Peas provide high levels of Vitamin C (40% of the daily value per 100g), supporting immune health and collagen production.
- Corn contains thiamine (12% of the daily value per 100g), which is crucial for energy metabolism and proper nerve function.
- Peas are an excellent source of plant-based protein (5g per 100g), making them a valuable addition to vegetarian and vegan diets.
- Corn offers antioxidants like lutein and zeaxanthin, which promote eye health and protect against macular degeneration.
Dietary Considerations
Selection and Storage
Store corn and peas in the refrigerator to preserve freshness, with corn used within 1-2 days and peas within 3-5 days. For long-term storage, blanch them quickly and freeze.
Common Questions About Corn and peas Nutrition
Are corn and peas high in protein?
Corn and peas have moderate protein content. A 1-cup serving of corn contains about 5 grams of protein, while a 1-cup serving of peas provides around 8 grams of protein. While they are not as protein-rich as beans or meat, they contribute to your daily protein intake, especially in vegetarian or vegan diets.
Can I eat corn and peas on a keto or low-carb diet?
Corn and peas are not ideal for strict keto or low-carb diets due to their relatively high carbohydrate content. A 1-cup serving of corn contains about 27 grams of carbohydrates, while the same amount of peas has about 21 grams. These may be suitable in small portions for less strict low-carb diets but should generally be avoided on keto.
What are the health benefits of eating corn and peas?
Corn and peas are rich in fiber, which supports digestion, and contain essential vitamins like B vitamins, vitamin C (in peas), and antioxidants like carotenoids in corn. They also provide minerals such as magnesium, potassium, and iron. However, due to their higher carbohydrate content, portion control is crucial for individuals managing blood sugar levels.
What is the recommended serving size for corn and peas?
A typical serving size for corn or peas is 1/2 cup, which provides around 70-90 calories, depending on preparation. For a balanced diet, include them as part of your overall daily vegetable intake, ensuring you pair them with lean proteins and healthy fats for a well-rounded meal.
How do corn and peas compare to other starchy vegetables?
Corn and peas are similar to other starchy vegetables like potatoes in terms of carbohydrate content, with peas offering more protein and fiber. For example, potatoes contain about 26 grams of carbs per cup, close to corn and peas, but peas provide added nutritional benefits like higher vitamin C and protein levels. Their unique taste and texture make them versatile in dishes like salads, soups, and side dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
