Table of ContentsView AllTable of ContentsNutritional Value of PeasHealth Benefits of PeasCooking with PeasSide Effects of Peas
Table of ContentsView All
View All
Table of Contents
Nutritional Value of Peas
Health Benefits of Peas
Cooking with Peas
Side Effects of Peas
Peas are a highly nutritious food. A single serving of peas containsprotein, fiber, antioxidants, vitamins, and minerals. Incorporating more peas into your diet could improve digestion, weight management, heart health, blood sugar regulation, and eye health.
This article discusses the health benefits of eating peas, ways to consume more, and the potential adverse effects.
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While they’re often considered a vegetable, peas belong to the legume family, which also includes lentils, beans, and peanuts. The edible pea inside the pod is called a pulse.
Nutritional Value of Peas: One Serving
One cup of cooked peas contains the following nutrients:
Different Types of PeasThere are three different types of peas. They include:Snow peasSugar snap peasEnglish peas
Different Types of Peas
There are three different types of peas. They include:Snow peasSugar snap peasEnglish peas
There are three different types of peas. They include:
Small, Green, and Sweet: Why Are Peas Good for You?
With each serving, peas provide substantial nutrients that can improve a person’s health.
20 Healthiest, Nutrient-Dense Vegetables
Peas Are Packed With Protein
Green peas are one of the best sources of plant-basedproteinavailable. Your body uses protein to build and repair muscles, bones, skin, and cartilage.
People who followvegetarian dietsand struggle to consume enough protein may want to consider eating more green peas. Most adults' daily recommended amount of protein is 10% to 35% of their total caloric needs. That means a person on a 2,000-calorie diet might consume about 100 g of protein daily.A single cup of peas contains 8.58 g of protein.
Peas May Help With Digestion
There’s a lot of fiber in green peas. Studies show fiber promotes the growth of good bacteria in the intestines, which lessens the risk of gastrointestinal (GI) issues.Fiber also adds bulk to your stool. People who consume a high-fiber diet lower their chances of experiencingconstipation.
Peas Support Weight Management
Peas are a low-calorie food. Additionally, the high protein and fiber content in peas can make you feel fuller longer, which may help with weight management. Studies show that protein is the most filling macronutrient. It can slow digestion and trigger feelings of fullness after consumption.Diets high in fiberhave also been shown to promote weight loss.
Peas Are Good for Your Heart
Your heart could benefit from eating more peas. They contain severalheart-healthy nutrients, including fiber, magnesium, and potassium. A review of 26 studies found that people with the highest intake oflegumes, such as peas, were 10% less likely to develop coronary heart diseasethan those with the lowest intake of legumes.
Researchers found an intake level of 400 g per week of legumes provided the optimal cardiovascular benefit.
Peas May Regulate Blood Sugar
Peas have a lowglycemic index, so your blood sugar won’t rise quickly after eating them. The filling fiber and protein found in green peas could preventblood sugar levels from spiking, which may keep diabetes under control. Additionally, studies showmagnesiumfound in peas may protect against type 2 diabetes.
Peas Could Lower Your Risk of Cancer
Some evidence suggests that nutrients in peas may reduce the risk of cancer.The antioxidants in peas have bothanti-inflammatoryand cancer-fighting properties. Green peas also contain saponins, which may help prevent several types of cancer.
Peas May Protect Your Eyes
Peas contain vitamin A, which is well known for promoting healthy vision. They’re also rich in the antioxidantsluteinandzeaxanthin, which may protect against age-relatedmacular degeneration.
Ways to Incorporate Peas Into Mealtime
Peas can be consumed fresh or frozen for future use. There are several ways to prepare peas, including boiling, roasting, sautéing, microwaving, air frying, or steaming.
If you want to boost your pea consumption, try mixing them with other dishes. You can easily add peas to:
Or, you can keep it simple and enjoy peas on their own with a bit of olive oil or butter.
How to Shell Peas
Though consuming peas is associated with a long list of health benefits, some potential side effects exist. Green peas contain antinutrients, which may interfere with digestion and the absorption of some nutrients.However, for most people, antinutrients in peas aren’t a cause for concern. They are more likely to negatively affect individuals who consume legumes in large amounts.
Summary
Green peas are a relatively easy-to-prepare food. They contain healthy nutrients, including fiber, protein, magnesium, and antioxidants. Incorporating more peas into your diet could improve your overall health and may help lower your risk of developing certain diseases. Peas may protect your eyes, help with digestion and weight management, regulate blood sugar, and reduce your risk of certain cancers.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard School of Public Health.Legumes and pulses.U.S. Department of Agriculture.Peas, green, cooked, boiled, drained, without salt.Penn State Extension.A gardener’s guide to peas.MedlinePlus.Protein in diet.Ferenc K, Jarmakiewicz-Czaja S, Filip R.Components of the fiber diet in the prevention and treatment of ibd-an update.Nutrients. 2022;15(1):162. doi:10.3390/nu15010162Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.Journal of Obesity & Metabolic Syndrome. 2020;29(3):166-173. doi:10.7570/jomes20028Miketinas Derek C, Bray George A, Beyl Robbie A, et al.Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets.The Journal of Nutrition. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117Mendes V, Niforou A, Kasdagli MI, Ververis E, Naska A.Intake of legumes and cardiovascular disease: A systematic review and dose–response meta-analysis.Nutrition, Metabolism and Cardiovascular Diseases. 2023;33(1):22-37. doi: 10.1016/j.numecd.2022.10.006Barbagallo M, Dominguez LJ.Magnesium and type 2 diabetes.World J Diabetes. 2015;6(10):1152-1157. doi: 10.4239/wjd.v6.i10.1152American Institute for Cancer Research.Pulses: An overlooked food in a plant-based diet for cancer prevention.Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration—neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827Petroski W, Minich DM.Is there such a thing as “anti-nutrients”? A narrative review of perceived problematic plant compounds.Nutrients. 2020;12(10):2929. doi: 10.3390/nu12102929
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard School of Public Health.Legumes and pulses.U.S. Department of Agriculture.Peas, green, cooked, boiled, drained, without salt.Penn State Extension.A gardener’s guide to peas.MedlinePlus.Protein in diet.Ferenc K, Jarmakiewicz-Czaja S, Filip R.Components of the fiber diet in the prevention and treatment of ibd-an update.Nutrients. 2022;15(1):162. doi:10.3390/nu15010162Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.Journal of Obesity & Metabolic Syndrome. 2020;29(3):166-173. doi:10.7570/jomes20028Miketinas Derek C, Bray George A, Beyl Robbie A, et al.Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets.The Journal of Nutrition. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117Mendes V, Niforou A, Kasdagli MI, Ververis E, Naska A.Intake of legumes and cardiovascular disease: A systematic review and dose–response meta-analysis.Nutrition, Metabolism and Cardiovascular Diseases. 2023;33(1):22-37. doi: 10.1016/j.numecd.2022.10.006Barbagallo M, Dominguez LJ.Magnesium and type 2 diabetes.World J Diabetes. 2015;6(10):1152-1157. doi: 10.4239/wjd.v6.i10.1152American Institute for Cancer Research.Pulses: An overlooked food in a plant-based diet for cancer prevention.Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration—neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827Petroski W, Minich DM.Is there such a thing as “anti-nutrients”? A narrative review of perceived problematic plant compounds.Nutrients. 2020;12(10):2929. doi: 10.3390/nu12102929
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Harvard School of Public Health.Legumes and pulses.U.S. Department of Agriculture.Peas, green, cooked, boiled, drained, without salt.Penn State Extension.A gardener’s guide to peas.MedlinePlus.Protein in diet.Ferenc K, Jarmakiewicz-Czaja S, Filip R.Components of the fiber diet in the prevention and treatment of ibd-an update.Nutrients. 2022;15(1):162. doi:10.3390/nu15010162Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.Journal of Obesity & Metabolic Syndrome. 2020;29(3):166-173. doi:10.7570/jomes20028Miketinas Derek C, Bray George A, Beyl Robbie A, et al.Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets.The Journal of Nutrition. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117Mendes V, Niforou A, Kasdagli MI, Ververis E, Naska A.Intake of legumes and cardiovascular disease: A systematic review and dose–response meta-analysis.Nutrition, Metabolism and Cardiovascular Diseases. 2023;33(1):22-37. doi: 10.1016/j.numecd.2022.10.006Barbagallo M, Dominguez LJ.Magnesium and type 2 diabetes.World J Diabetes. 2015;6(10):1152-1157. doi: 10.4239/wjd.v6.i10.1152American Institute for Cancer Research.Pulses: An overlooked food in a plant-based diet for cancer prevention.Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration—neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827Petroski W, Minich DM.Is there such a thing as “anti-nutrients”? A narrative review of perceived problematic plant compounds.Nutrients. 2020;12(10):2929. doi: 10.3390/nu12102929
Harvard School of Public Health.Legumes and pulses.
U.S. Department of Agriculture.Peas, green, cooked, boiled, drained, without salt.
Penn State Extension.A gardener’s guide to peas.
MedlinePlus.Protein in diet.
Ferenc K, Jarmakiewicz-Czaja S, Filip R.Components of the fiber diet in the prevention and treatment of ibd-an update.Nutrients. 2022;15(1):162. doi:10.3390/nu15010162
Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.Journal of Obesity & Metabolic Syndrome. 2020;29(3):166-173. doi:10.7570/jomes20028
Miketinas Derek C, Bray George A, Beyl Robbie A, et al.Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets.The Journal of Nutrition. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117
Mendes V, Niforou A, Kasdagli MI, Ververis E, Naska A.Intake of legumes and cardiovascular disease: A systematic review and dose–response meta-analysis.Nutrition, Metabolism and Cardiovascular Diseases. 2023;33(1):22-37. doi: 10.1016/j.numecd.2022.10.006
Barbagallo M, Dominguez LJ.Magnesium and type 2 diabetes.World J Diabetes. 2015;6(10):1152-1157. doi: 10.4239/wjd.v6.i10.1152
American Institute for Cancer Research.Pulses: An overlooked food in a plant-based diet for cancer prevention.
Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration—neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827
Petroski W, Minich DM.Is there such a thing as “anti-nutrients”? A narrative review of perceived problematic plant compounds.Nutrients. 2020;12(10):2929. doi: 10.3390/nu12102929
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