Peas Nutritional Value and 7 Health Benefits

Pea, scientifically known as Pisum Sativum, is a green-colored pod-shaped vegetable belonging to the legume family. Though botanically a fruit, it is one of the few members (others being chickpeas, lentils, and beans) from the legume family that is commonly sold and cooked as vegetables. Experts believe that, since peas have been cultivated for thousands of years, they are widely recognized as one of the first crops to be cultivated by humans.

Today, peas are widely grown around the world as a reasonable crop and are generally of three types: green peas, snow peas, and snap peas, and are consumed in both fresh and dried forms. Since peas are high in vitamins, minerals, proteins, and fiber; they are widely and frequently used as ingredients in pies, salads, casseroles, soups, stew with meat and potatoes, and many others.

The section that follows will feature a detailed chart on the nutritional value of peas along with the health benefits of having them in a regular diet.

Peas Nutritional Value and Facts

Amount of Pea: 1 cup (raw)
Total Weight of Pea: 145 g

Basic Components 
Proteins7.9 g
Water114 g
Ash1.3 g
Total Calories117
Calories from Carbohydrates85.3
Calories from Fats4.9
Calories from Proteins27.3
Total Carbohydrates21 g
Dietary Fiber7.4 g
Sugar8.2 g
Fats & Fatty Acids 
Total Fat0.6 g
Saturated Fat0.1 g
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.3 g
Total Omega-3 Fatty Acids50.8 mg
Total Omega-6 Fatty Acids220 mg
Vitamin A1109 IU
Vitamin C58 mg
Vitamin E02. mg
Vitamin K36 mcg
Vitamin B60.2 mg
Thiamine0.4 mg
Riboflavin0.2 mg
Niacin3 mg
Folate94.3 mg
Pantothenic Acid0.2 mg
Choline41.2 mg
Betaine0.3 mg
Calcium36.2 mg
Iron2.1 mg
Magnesium47.9 mg
Phosphorus157 mg
Potassium354 mg
Sodium7.3 mg
Zinc1.8 mg
Copper0.3 mg
Manganese0.6 mg
Selenium2.6 mg
Peas Nutritional Value and 7 Benefits
Cover Image by PublicDomainPictures from Pixabay

Health Benefits of Peas

  1. Peas are a rich source of phytonutrients and flavonoids such as carotenes, lutein, and zeaxanthin; all of which possess antioxidant properties that neutralize the free radicals in the body and are known to cause direct damage to the arteries by building up cholesterol in the artery walls. The antioxidants prevent this from happening and thereby reduce the risk of atherosclerosis, stroke, heart disease, and arthritis.
  2. The iron, copper, manganese, and magnesium content present in peas helps in transporting oxygen from the lungs to the rest of the body. Regular consumption of peas is necessary for the healthy formation of red blood cells, which in turn may lower the risk of anemia.
  3. Peas contain good amounts of both soluble and insoluble fiber that not only help maintain healthy digestive health by preventing constipation, but also helps lower the cholesterol level, other gastrointestinal diseases, and risk of cancer. They are also low on calories as compared to beans and keep the weight in check.
  4. Fresh peas are an excellent source of folate and are required for DNA synthesis inside the cells. A consistent folate-rich diet intake in expectant mothers helps lower the risk of neural birth defects in newborn babies.
  5. Peas are also a good source of Vitamin K which is known to be an important compound for building bone mass by promoting osteotropic activity in the bone, thereby reducing the risk of osteoporosis.
  6. Lutein, a carotenoid found in peas is known to reduce the risk of age-related macular degeneration and cataracts. Also, the vitamin A content in peas promotes healthy vision and maintains healthy mucus membranes and skin.
  7. In addition to these nutrients, peas are also rich in many other essential macros and micronutrients such as pantothenic acid, niacin, thiamin, pyridoxine, calcium, copper, zinc, and manganese, along with carbohydrates and proteins which provide the necessary energy to get through the day. 

The nutritional value of peas and the subsequent health benefits speak volumes about the positives of making peas a part of your regular diet.