If you're on the lookout for a low-calorie, high-fiber snack or side dish, 1 oz of peas (with salt, frozen, drained, cooked, and boiled) could be a great option for you. With just 15 calories per serving, peas provide a number of essential vitamins and minerals that your body needs to function at its best.

In addition to being low in calories, peas are rich in vitamin C, vitamin K, vitamin A, and folate, as well as minerals like iron, magnesium, and potassium. These nutrients play important roles in everything from immune function to bone health and can help support overall wellbeing.

In this article, we'll explore some of the many health benefits of peas and offer tips and recipes for cooking with this versatile and nutritious ingredient.

Calories in 1 oz Peas

As mentioned earlier, 1 oz of peas contains just 15 calories. That makes them an excellent choice for people who are watching their weight but still want to enjoy delicious and nutritious foods.

Vitamins and minerals in Peas

Peas are packed with essential vitamins and minerals that your body needs to stay healthy. For example, 1 oz of peas contains 13% of your recommended daily value of vitamin C and 7% of your recommended daily value of vitamin A. Peas are also a good source of vitamin K, which helps support healthy blood clotting, as well as iron, which is important for oxygen transportation in the blood. Magnesium, another mineral found in peas, may help improve bone health and reduce the risk of osteoporosis.

Health benefits of Peas

In addition to providing essential vitamins and minerals, peas offer a number of other health benefits. For example, the fiber found in peas may help improve digestion and promote feelings of fullness, making them a great option for people who are trying to lose weight or maintain a healthy weight. Peas may also help reduce the risk of chronic diseases like heart disease and diabetes. One study, for example, found that consuming peas regularly was associated with a lower risk of developing type 2 diabetes.

Amino acids in Peas

Peas are a good source of plant-based protein, providing around 3 grams of protein per 1 oz serving. They also contain a number of essential amino acids, which your body needs to build and repair tissues. For vegetarians and vegans, peas can be an important source of protein in the diet.

Fat content in Peas

Peas are very low in fat, with just 0.2 grams of fat per 1 oz serving. That makes them a great option for people looking to reduce their overall fat intake.

Peas for weight loss

Because peas are low in calories and high in fiber, they can be a helpful addition to a weight loss diet. The fiber in peas helps slow down digestion and promotes feelings of fullness, which can help prevent overeating and lead to weight loss over time.

Cooking methods for Peas

Peas can be prepared in a variety of ways, from boiling and pureeing to roasting and sauteing. They can be added to soups, stews, and salads, or used as a side dish to accompany a main course. To cook peas, simply place them in a pot of boiling water and cook for 2-3 minutes, then drain and season with salt, pepper, and other herbs and spices as desired. For roasted or sauteed peas, toss them with olive oil and the seasonings of your choice and cook in a preheated oven or on the stove until tender and lightly charred. Other popular cooking methods for peas include pureeing them into a hummus-like dip or adding them to pastas and risottos for extra flavor and texture.

Peas in recipes

Peas can be used in a wide variety of recipes, from soups and stews to dips and salads. Some popular pea dishes include split pea soup, pea and mint puree, and pea and chicken risotto. For a refreshing and healthy summer salad, try mixing together cooked peas, chopped radishes, and crumbled feta cheese. Drizzle with olive oil and lemon juice for a light and flavorful dressing.

Peas as a side dish

Peas are a great side dish for a wide variety of main courses, from roasted chicken to grilled fish. To prepare peas as a side dish, simply season them with salt, pepper, and other herbs and spices as desired and serve alongside your main course. For a more substantial side dish, try adding cooked peas to a quinoa or couscous salad. Top with crumbled goat cheese and a drizzle of balsamic vinegar for a satisfying and flavorful meal.

Peas storage

To keep peas fresh and flavorful, store them in a cool, dry place until you're ready to use them. Fresh peas will typically keep for 3-5 days in the refrigerator, while frozen peas can be stored for up to 8 months in the freezer. To freeze fresh peas, first blanch them in boiling water for 1-2 minutes, then transfer to a bowl of ice water to stop the cooking process. Once the peas are cool, drain them and pack them into airtight plastic containers or freezer bags.