1 serving (100 grams) contains 142 calories, 9.0 grams of protein, 0.4 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
284 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10 mg | 0% | |
| Total Carbohydrates | 50 g | 18% | |
| Dietary Fiber | 18 g | 64% | |
| Sugars | 7 g | ||
| protein | 18 g | 36% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 60 mg | 4% | |
| Iron | 5 mg | 27% | |
| Potassium | 680 mg | 14% | |
* 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 White peas
White peas, also called dried white matar, are legumes originating from the Mediterranean region and are a staple in Indian, Middle Eastern, and African cuisines. These small, ivory-colored peas are packed with plant-based protein, dietary fiber, and essential nutrients. A 100-gram serving of cooked white peas provides approximately 120 calories, 8 grams of protein, 6 grams of dietary fiber, and a range of micronutrients such as iron, magnesium, potassium, and B vitamins like folate. White peas are often used in savory dishes such as curries, stews, and soups. Their mild, nutty flavor makes them a versatile ingredient for vegetarian and vegan diets while also providing substantial nutritional benefits and energy.
Health Benefits
- Promotes digestive health due to 6 grams of dietary fiber per 100 grams, helping maintain regular bowel movements.
- Supports muscle repair and growth with 8 grams of protein per 100 grams, making it a valuable plant-based protein source.
- Prevents anemia by supplying 2 mg of iron per 100 grams, contributing to healthy red blood cell production.
- Enhances heart health with potassium, which supports blood pressure regulation.
- Improves energy levels with folate, a B-vitamin essential for DNA synthesis and red blood cell production.
Dietary Considerations
Selection and Storage
Store dried white peas in an airtight container in a cool, dry place. Soak them in water for several hours or overnight before cooking to reduce cooking time and enhance digestibility.
Common Questions About White peas Nutrition
Are white peas a good source of protein?
White peas contain about 6-7 grams of protein per 100 grams, making them a moderate source of plant-based protein. They can be a great addition to vegetarian and vegan diets to meet daily protein requirements.
Can I eat white peas on a keto diet?
White peas are moderately high in carbohydrates, with approximately 20 grams of net carbs per 100 grams. Because of their carb content, white peas are generally not suitable for strict keto diets but may fit into more relaxed low-carb meal plans in smaller portions.
What are the health benefits of eating white peas?
White peas are rich in fiber (about 6 grams per 100 grams), promoting healthy digestion and aiding in weight management. They also provide essential nutrients such as folate, manganese, and vitamin B6, which support energy production and heart health.
What is the recommended serving size for white peas?
A typical serving size of cooked white peas is about 1/2 cup (approximately 120 grams), which contains around 120 calories. This portion provides a balanced intake of fiber, protein, and carbohydrates for a meal or side dish.
How do white peas compare to other legumes like chickpeas?
White peas and chickpeas have similar nutritional profiles, but chickpeas are slightly higher in protein (about 15 grams per cup compared to 12 grams in white peas) and calories. White peas are milder in flavor and softer in texture, making them ideal for dishes like curries and soups where they can absorb seasoning well.
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.
