Peas are a delicious and nutritious food that can be enjoyed in a variety of ways. One ounce of peas without salt, frozen, drained, cooked, or boiled contains only 15 calories. Despite their low calorie count, peas are packed with nutrients that can benefit your health in many ways.
Peas are an excellent source of vitamins, minerals, and phytonutrients. One ounce of peas contains 3.1 grams of fiber, 3.3 grams of protein, and 11% of the recommended daily intake of vitamin C. Peas also contain vitamin K, vitamin B6, thiamin, riboflavin, niacin, folate, phosphorus, magnesium, potassium, and zinc. Additionally, peas are a good source of antioxidants, which can help protect your cells from damage caused by free radicals.
In this article, we'll explore the many health benefits of peas, how to cook and store them, and how to incorporate them into your diet.
Nutrient content of peas
Peas are a nutrient-dense food that provide a wide range of vitamins, minerals, and antioxidants. As mentioned earlier, one ounce of peas contains 3.3 grams of protein, 3.1 grams of fiber, and 11% of the recommended daily intake of vitamin C. Peas also contain vitamin K, vitamin B6, thiamin, riboflavin, niacin, folate, phosphorus, magnesium, potassium, and zinc. Additionally, peas are a good source of carotenoids, flavonoids, and phenolic acids, which are all beneficial antioxidants. These nutrients can help reduce inflammation, improve immune function, and protect against chronic diseases such as cancer, heart disease, and diabetes.
Health benefits of peas
Peas offer a variety of health benefits due to their nutrient content. They can help to:
- Reduce inflammation in the body
- Lower cholesterol levels
- Regulate blood sugar levels
- Improve digestion
- Boost the immune system
Overall, regularly consuming peas can support overall health and wellbeing.
How to cook peas
Peas can be cooked in a variety of ways. To cook frozen peas, simply add them to boiling water for 2-3 minutes until tender. Drain and serve. Alternatively, you can steam peas in a steaming basket for 3-5 minutes. Peas can also be roasted or sautéed, which can bring out their natural sweetness. To roast peas, toss them with olive oil and your favorite herbs and spices, then spread them out in a single layer on a baking sheet. Roast at 400°F for 15-20 minutes, stirring occasionally, until crispy and golden.
How to store peas
Fresh peas should be stored in the refrigerator in a sealed container for up to 5 days. Frozen peas can be stored in the freezer for up to 8 months. To freeze fresh peas, blanch them in boiling water for 2 minutes, then immediately transfer them to an ice bath to cool. Drain and pack into freezer-safe bags.
How to incorporate peas in your diet
Peas can be added to a variety of dishes to increase their nutritional value. Here are a few ideas:
- Add peas to salads, soups, or stews
- Mix peas into rice or pasta dishes
- Use mashed peas as a healthy alternative to mashed potatoes
- Make a pea puree or dip
- Add peas to omelets or frittatas
Peas as a source of protein
Peas are an excellent source of plant-based protein. One ounce of peas contains 3.3 grams of protein, which is approximately 7% of the recommended daily intake for adults. Peas also contain all of the essential amino acids, making them a complete protein source. Including peas in your diet can help to increase your overall protein intake, especially if you are vegan or vegetarian.
Peas as a low calorie option
Peas are an excellent option for anyone looking to reduce their calorie intake. One ounce of peas contains only 15 calories, which makes them a great choice for weight loss or weight management. By incorporating more peas into your diet, you can reduce your overall calorie intake without sacrificing nutrients or flavor.
Peas for weight loss
Peas can be a helpful addition to any weight loss plan. They are low in calories, high in fiber, and contain a good amount of protein, which can help you feel full and satisfied. Incorporating more peas into your meals can help to reduce your overall calorie intake, while also providing your body with the nutrients it needs to function properly.
Peas for heart health
Peas can be beneficial for heart health due to their high fiber and antioxidant content. Eating a diet rich in fiber has been shown to help lower cholesterol levels and reduce the risk of heart disease. Additionally, the antioxidants found in peas can help protect against oxidative stress, which can contribute to the development of heart disease.
Peas for digestion
Peas are a good source of fiber, which is important for digestive health. Fiber can help to regulate bowel movements, prevent constipation, and nourish the beneficial bacteria in your gut. Additionally, peas contain a type of carbohydrate called oligosaccharides, which can help improve digestion by promoting the growth of beneficial gut bacteria.
“Peas are a great source of plant-based protein and fiber, which are important for overall health and wellbeing.”
Frequently Asked Questions About 1 Oz Peas (Without Salt, Frozen, Drained, Cooked, Boiled)
1. What is the nutritional value of 1 oz peas?
1 oz peas (without salt, frozen, drained, cooked, boiled) contains approximately 15 calories, 1 gram of protein, 2 grams of carbohydrates, and 1 gram of fiber.
2. How should I prepare 1 oz peas?
1 oz peas can be prepared by boiling them in water for 2-3 minutes, then draining them and adding a small amount of butter or salt to taste. They can also be microwaved or steamed.
3. Are there any health benefits to eating 1 oz peas?
Yes, peas are a good source of vitamins and minerals, including vitamin C, vitamin K, and folate. They also contain antioxidants and anti-inflammatory compounds that may have health benefits.
4. Can 1 oz peas be part of a weight loss diet?
Yes, 1 oz peas are low in calories and high in fiber, which can help you feel full and satisfied. Including peas in your diet may help you lose weight if eaten as part of a balanced diet and healthy lifestyle.
5. Are there any potential side effects of eating 1 oz peas?
Peas are generally safe to eat and have few side effects. However, some people may be allergic to peas, so it is important to monitor for any signs of an allergic reaction, such as difficulty breathing, hives, or swelling.