per 100 grams
Carbohydrates 14.5 g
Proteins 5.4 g
Fats 0.4 g
Water 78.9 g
Fiber 5.7 grams
Trans Fats 0 ug
Ash 0.9 grams

Green Peas

81 Calories per 100g

and provides information about its health benefits

What Are Green Peas?

Green peas are the edible seeds of the Pisum sativum plant and are very common in vegan and vegetarian diets. They belong to the legume family, along with other vegetables like beans and lentils. These small green veggies are highly nutritious, with a range of health benefits.

Green peas have a sweet, earthy flavor and a slightly crunchy texture. They are available all year round in the frozen food section of most grocery stores. There are several types of peas, including sweet peas, snow peas and snap peas. The most popular variety is green garden peas, which are harvested when they’re young and immature.

Nutritional Profile of Green Peas

Green peas are an excellent source of vitamins, minerals, dietary fiber and antioxidants. They are low in fat and calories and provide a range of important vitamins and minerals.

The main nutritional components of green peas include:

• Protein: Green peas are a great plant-based source of protein, providing 7.9 grams per 100 grams.

• Fiber: Green peas are high in both insoluble and soluble fiber, providing 6.2 grams per 100 grams.

• Folate: One cup of green peas contains 59 micrograms of folate, a B vitamin that can help reduce neural tube defects during pregnancy.

• Vitamin C: Green peas are high in vitamin C, providing 12 mg per 100 grams.

• Vitamin A: Green peas are a good source of vitamin A, which can help keep your eyes healthy.

• Iron: A cup of cooked peas contains 2.6 mg of iron.

• Manganese: One cup of peas provides 0.86 mg of manganese, which is important for bone health.

Health Benefits of Green Peas

Green peas are packed with a range of health benefits. Here are some of the most notable benefits:

• Improved Digestion: Green peas are high in dietary fiber, which can help support a healthy digestive system. The fiber helps keep you regular and improves your gut health.

• Improved Heart Health: The fiber in green peas can help lower your cholesterol levels, reduce blood pressure and reduce your risk of heart disease.

• Reduced Cancer Risk: Green peas contain a type of compound called saponins, which can help reduce your risk of certain cancers.

• Weight Loss: Green peas are low in calories and high in fiber, making them a great choice for anyone trying to lose or maintain a healthy weight.

• Bone Health: The manganese in green peas can help improve your bone health and reduce your risk of osteoporosis.

• Improved Immunity: Green peas are a good source of vitamin C, which is important for a strong immune system.

• Healthy Pregnancy: Green peas are a good source of folate, a B vitamin that helps improve birth outcomes in pregnant women.

Green smoothie

Eating green peas from the bag isn't the most exciting way to get your daily dose of these healthful morsels. However, green smoothies are a great way to incorporate green peas into your diet. To make a green smoothie, blend equal parts spinach, green peas, cucumber, banana and protein-rich yogurt. You can also add a scoop of your favorite protein powder for extra nutrition.


Green peas are a nutrient-dense food that is high in protein and dietary fiber. Eating green peas can provide several health benefits, including improved digestion, heart health and immunity. They are easy to find in most grocery stores, and you can easily add them to your diet with a green smoothie or in soups, salads and stir-fries. With their wide range of nutritional benefits and delicious taste, green peas are an excellent addition to any diet!