Peas, cooked with a serving size of 1 cup (160.0 g) contains approximately 134 calories. However, they are much more than just a low-calorie food. Peas are packed with various nutrients and can provide many health benefits.

A single cup of peas provides 8 grams of protein and 9 grams of fiber. They are also low in fat and cholesterol-free. Peas contain vitamins and minerals, including vitamin C, vitamin K, folate, iron, and manganese.

Peas are a versatile food that can be easily incorporated into many meals. In this article, we'll dive into the many health benefits of peas and how to make the most of this nutritious ingredient.

High in protein and fiber

Peas are packed with 8 grams of protein and 9 grams of fiber per 1 cup serving. Protein is essential for muscle growth and repair, while fiber is crucial in promoting healthy digestion and bowel movement. Consuming adequate amounts of protein and fiber can help keep you feeling full and satisfied for longer periods, reducing cravings and the likelihood of overindulging in unhealthy snacks. Peas are a great plant-based protein source for vegetarians and vegans and can be eaten as a standalone snack or mixed into various dishes for added nutrition.

Low in calories

Peas are low in calories while being high in nutrients, which makes them an ideal food for weight loss. Consuming nutrient-dense foods can help you feel full and satisfied while reducing your overall calorie intake. A serving of 1 cup (160.0 g) cooked peas contains approximately 134 calories. This makes peas a great food option for those looking to maintain a healthy weight or lose weight. Furthermore, peas contain an antioxidant called coumestrol, which has been shown to have anti-inflammatory and cancer-fighting properties.

Packed with vitamins and minerals

Peas are an excellent source of several essential vitamins and minerals. One serving of peas contains approximately 35% of the daily recommended intake of vitamin C, which plays a vital role in maintaining a healthy immune system. Peas also contain vitamin K, which is crucial for blood clotting and healthy bone metabolism. Additionally, they are rich in folate, which is essential for DNA synthesis, and iron, which is necessary for oxygen transport throughout the body. Peas are also a source of manganese, which is important for bone development and wound healing. Eating peas regularly can help ensure a balanced intake of these essential nutrients.

Good for heart health

Peas are an excellent source of several heart-healthy nutrients. They contain potassium, which can help regulate blood pressure and reduce the risk of stroke. Additionally, peas contain phytonutrients called saponins, which have been shown to help lower cholesterol levels. This may reduce the risk of heart disease and stroke. Finally, the high fiber content in peas can help improve digestion, which is essential for maintaining overall cardiovascular health.

Boosts immunity

Peas contain vitamin C, an essential nutrient that plays a vital role in maintaining a healthy immune system. Consuming adequate amounts of vitamin C can help reduce the severity and duration of colds and flu. Additionally, peas are rich in antioxidants, which help reduce oxidative stress and inflammation in the body. This can help boost immunity and reduce the risk of chronic diseases. Eating a variety of colorful fruits and vegetables, including peas, is an easy and effective way to support overall immune function.

Helps in weight loss

Peas are an excellent food for weight loss, thanks to their high fiber and protein content. One study found that consuming pea protein can help reduce calorie intake and promote feelings of fullness and satiety. Additionally, peas are relatively low in calories, making them an ideal food for those looking to reduce their overall calorie intake. Incorporating peas into your diet by adding them to salads, soups, or stews is an easy way to add volume and nutrition to your meals without adding many extra calories.

Can lower the risk of cancer

Peas contain several compounds that have been shown to have anti-cancer properties. One of these compounds is coumestrol, which is a natural plant estrogen that has been shown to have anti-inflammatory and anti-cancer effects. Additionally, peas contain flavonoids, which are potent antioxidants that can help reduce oxidative stress and inflammation in the body. This may reduce the risk of developing certain types of cancer. While more research is needed to fully understand the cancer-fighting potential of peas, there is preliminary evidence to suggest that consuming peas regularly may help lower the risk of developing certain types of cancer.

Improves digestion

Peas are loaded with fiber, which is crucial for maintaining healthy digestion. Fiber can help regulate bowel movements, reduce the risk of constipation, and improve overall digestive function. Additionally, peas contain prebiotic fiber, which can help promote the growth of beneficial gut bacteria. This can help improve gut health and support overall immune function. Peas are also rich in water-soluble fiber, which can help reduce inflammation and lower the risk of developing certain digestive disorders, such as diverticulitis.

Beneficial for eyes

Peas are an excellent source of vitamin A, which is essential for maintaining healthy eyesight. Vitamin A is a fat-soluble vitamin that plays a vital role in promoting healthy vision and preventing night blindness. Peas also contain lutein and zeaxanthin, which are carotenoids that have been shown to help prevent age-related macular degeneration and cataracts. Adding peas to your diet can help ensure that you're consuming enough of these essential nutrients and may help protect against age-related eye diseases.

Versatile and easy to cook

One of the best things about peas is how versatile they are. They can be eaten raw or cooked, and are an excellent addition to many dishes, including soups, stews, salads, and pasta dishes. Peas are also incredibly easy to prepare. Simply rinse them and add them to your chosen dish or blanch for a few minutes before adding to a salad. Peas are an excellent ingredient to have on hand for quick and easy meals and can help you add nutrition and flavor to any dish.