These tiny, pearl-sized green fruits have a big impact on our bodies when it comes to nutrients and health benefits. Peas belong to the group of foods known as legumes. Legumes are plants that produce pods with seeds inside. Other foods from the legume family include lentils, soybeans, chickpeas, and all types of beans. In this text, learn all about calories, nutritional values and the impact of peas on your health.
Table of nutritional values of peas per 100 grams
| Energy value | 166 kcal |
|---|---|
| Proteins | 7.9 grams |
| Carbohydrates | 14.3 grams |
| Fibers | 6 grams |
| Fats | 9.6 grams |
| Sugar | 0.3 grams |
How many calories are in peas?
A portion of 100 grams of peas contains 84 calories!
Since peas are relatively low in calories and high in fiber and protein, this food is a great option if you're on a weight loss diet.
How many carbohydrates are in peas?
Peas in the amount of 100 grams have 16 grams of carbohydrates!
Peas are a starchy vegetable that contains a higher amount of carbohydrates compared to non-starchy green vegetables such as broccoli or zucchini.
How much fat is in peas?
There are 0.4 grams of fat in 100 grams of peas!
Peas are rich in fiber, contain little fat and contain no cholesterol at all. In addition, peas are a good source of vegetable protein.
How much protein does peas have?
There are 5.4 grams of protein in 100 grams of peas!
So a 100 gram serving of peas contains more protein than a whole egg or a tablespoon of peanut butter.
How much fiber do peas have?
A portion of 100 grams of peas contains 5.5 grams of fiber!
Green peas contain an impressive amount of fiber, which has been shown to provide many benefits for digestive health. First of all, fiber feeds the good bacteria in your gut, which keeps it healthy and prevents an overpopulation of unhealthy bacteria. This can reduce the risk of developing several gastrointestinal conditions, such as inflammatory bowel disease, irritable bowel syndrome, and colon cancer.
Peas and health
Green peas have several characteristics that can help prevent several chronic diseases, but they also contain nutrients that have a beneficial effect on overall health. We will list some other health benefits that we have not already mentioned in the text.
Peas support healthy blood sugar control
Green peas have several properties that can help control blood sugar. First of all, there is relatively low glycemic index (GI), which is a measure of how quickly blood sugar rises after eating food. Diets high in low GI foods have been shown to be beneficial for regulating blood sugar levels.
Moreover, green peas are rich in fiber and protein, which can be useful for blood sugar control. This is because fiber slows the rate at which carbohydrates are absorbed, which promotes a slower, more steady rise in blood sugar levels rather than a sudden spike.
Peas contain anti-nutrients
Despite the abundance of nutrients in green peas, there is a downside to its nutritional quality - it contains anti-nutrients. These are substances found in many foods, such as legumes and grains, that can interfere with digestion and absorption of minerals.
Although they are generally not a concern for most healthy people, it is still important to be aware of their health effects. It is more likely to affect those who rely on pulses as a staple food.
Here are the two most important antinutrients found in green peas:
Phytic acid: It can interfere with the absorption of minerals such as iron, calcium, zinc and magnesium.
Lectins: Associated with symptoms such as gas and bloating and can interfere with nutrient absorption.
Levels of these antinutrients are usually lower in peas than in other legumes, so they are unlikely to cause problems unless you eat them frequently.
Peas and weight loss
Green peas are one of the best vegetable sources of protein, which is the main reason why they keep you full for a long time. In addition, consuming protein increases the levels of certain hormones in your body that reduce appetite. Protein together with Fiber slows down digestion and they promote a feeling of satiety.
The unique protein content of green peas makes them an excellent food choice for those who do not eat animal products. However, it is important to note that they are not a complete source of protein, as they lack the amino acid methionine.
To ensure you get enough of all the essential amino acids in your diet, be sure to pair green peas with another protein source to make up for the deficit. In addition to playing an important role in weight loss and maintenance, consuming enough protein is also important for improving muscle strength and bone health.
