1 Oz Peas and Carrots (Solids and Liquids, Canned) contain 11 calories per serving. Canned vegetables are a convenient and budget-friendly option for busy families. However, some people question whether they are as nutritious as fresh produce.
Despite some nutrient loss during the canning process, peas and carrots remain a good source of vitamins and minerals. Canned peas and carrots contain vitamin A, vitamin C, and potassium. Additionally, the canning process may improve the antioxidant content of some vegetables.
If you want to learn more about the calorie content, vitamins and minerals, serving size, canned vs fresh debate, recipes, allergen information, storage tips, and health benefits of canned peas and carrots, keep reading!
Calorie Content
As mentioned earlier, 1 Oz Peas and Carrots (Solids and Liquids, Canned) contain 11 calories per serving. This makes them a low calorie and high nutrient option for snacks and side dishes. To put it in perspective, a typical candy bar contains 250-300 calories, while a serving of canned peas and carrots contains only 11 calories. If you're watching your weight or trying to maintain a healthy lifestyle, these vegetables are a great choice.
Vitamins and Minerals
Canned peas and carrots are a good source of several vitamins and minerals, including vitamin A, vitamin C, and potassium. Vitamin A helps with vision and immune function, while vitamin C boosts immunity and collagen production. Potassium regulates blood pressure and fluid balance in the body. While it's true that some nutrients may be lost during the canning process, the antioxidant content of some vegetables may actually increase. Antioxidants protect the body from harmful free radicals that can cause oxidative stress and chronic diseases.
Serving Size
A serving size for canned peas and carrots is typically 1/2 cup or 120 grams. This provides about 40% of your daily vitamin A needs, 10% of your daily vitamin C needs, and 4% of your daily potassium needs. It's important to note that the serving size and nutrient content may vary slightly depending on the brand and type of canned vegetables you purchase. Be sure to read the label and check the nutrition facts before consuming.
Canned vs Fresh
When it comes to nutrient content, fresh vegetables are generally considered to be superior to canned vegetables. This is because some nutrients may be lost during the canning process, and canned vegetables may contain added salt or sugar. However, canned vegetables have several advantages over fresh vegetables. They are more convenient and have a longer shelf life, which can reduce food waste and save money. They are also often less expensive than fresh vegetables, especially if you buy them in bulk or on sale. To get the most nutritional value from your vegetables, consider incorporating a mix of fresh and canned options into your diet.
Recipes
Canned peas and carrots can be used in a variety of recipes, from soups and stews to casseroles and salads. They can also be enjoyed as a simple side dish with some seasoning or sauce. Here's a quick and easy recipe for a tasty side dish using canned peas and carrots: - Drain and rinse 1 can of peas and carrots. Heat in a saucepan over medium heat with 1 tablespoon of butter, 1 tablespoon of honey, and a pinch of salt and black pepper. Cook for 5-7 minutes, stirring occasionally, until veggies are warmed through and coated in sauce. Serve and enjoy!
Canned peas and carrots are generally safe for most people to consume. However, if you have a food allergy or sensitivity, be sure to check the label for any potential allergens. Canned vegetables may contain added salt, sugar, or other ingredients, so it's important to read the label carefully before consuming. If you're not sure whether a canned vegetable is safe for you, consult with your doctor or allergist.
Storage Tips
Canned peas and carrots have a long shelf life and can be stored in a pantry or cupboard for several months. However, it's important to check the expiration date and inspect the can for any dents or damage before consuming. Once opened, canned vegetables should be transferred to a covered container and stored in the refrigerator. They should be consumed within 3-4 days to ensure freshness and safety.
Health Benefits
Canned peas and carrots offer several health benefits, including improved vision, stronger immune function, and regulating blood pressure. They are also low calorie and high nutrient, making them an excellent option for weight management and maintaining a healthy lifestyle.
Tips for Consuming Peas and Carrots
If you're looking for ways to incorporate more peas and carrots into your diet, try adding them to soups, stews, casseroles, salads, or as a simple side dish. You can also try adding herbs and spices to enhance their flavor and nutrition. To maximize the nutritional value of your peas and carrots, consider steaming or microwaving them instead of boiling, which can cause nutrient loss. Adding a source of healthy fat, such as olive oil, can also help your body absorb more nutrients.
Healthy Meal Ideas
Here are a few healthy meal ideas incorporating canned peas and carrots: - Add canned peas and carrots to vegetable soup or chili for added nutrition and flavor. Serve with whole grain bread or crackers for a satisfying meal. - Make a stir-fry with canned peas and carrots, brown rice, and lean protein like chicken, tofu, or shrimp. Season with garlic, ginger, soy sauce, and sesame oil for a flavorful and healthy meal.
Eating a diet rich in vegetables may reduce risk for heart disease, stroke, obesity, and some types of cancer. Choose a variety of colorful and flavorful options to enhance your meals and your health.
FAQ About Canned Peas and Carrots
1. What are the nutritional facts of canned peas and carrots?
One ounce of canned peas and carrots contains approximately 11 calories, with 2 grams of carbohydrates, 1 gram of protein, and 0 grams of fat.
2. Are canned peas and carrots healthy?
While canned vegetables are generally lower in nutrients than fresh or frozen, they can still be a healthy addition to a balanced diet. Peas and carrots are both good sources of fiber, vitamin A, and vitamin C.
3. How can I use canned peas and carrots in recipes?
Canned peas and carrots can be added to soups, stews, casseroles, and salads for added nutrition and flavor. They can also be blended into a puree for use as a side dish or as a base for dips and spreads.
4. Do canned peas and carrots contain preservatives?
Most canned vegetables contain some form of preservative to help extend their shelf life. Check the label for specific ingredients, but common preservatives in canned peas and carrots include salt and citric acid.
5. Can canned peas and carrots be frozen?
Yes, canned peas and carrots can be frozen for later use. Simply drain the can and transfer the contents to a freezer-safe container or bag. They can be stored in the freezer for up to 6 months.