Green peas are a nutrient-dense and flavorful vegetable that can be prepared in a variety of ways. One package (10 oz) of green peas, cooked with salt and drained, yields approximately 197 calories.
In addition to their calorie content, green peas provide a wide range of essential nutrients, including vitamins C and K, folate, and minerals such as iron and potassium. They are also a good source of fiber, making them a nutritious addition to any meal.
In this article, we'll explore the benefits of green peas, including how they can support digestive health, aid in weight loss, and promote heart health. We'll also share tips for cooking and storing green peas, as well as some delicious recipe ideas.
Calories in Green Peas
One package (10 oz) of green peas, cooked with salt and drained, contains approximately 197 calories. However, the exact number of calories may vary depending on the cooking method and any additional ingredients used. If you're counting calories or trying to stay within a certain calorie range, it's important to pay attention to your portion sizes and the cooking method used. Boiling or steaming green peas is a great way to keep their calorie content low, while adding butter or sauces can significantly increase the calorie count.
Nutrients in Green Peas
Green peas are packed with essential vitamins and minerals, making them a healthy addition to any diet. One cup of cooked green peas (164 g) contains approximately:
- 125 calories
- 8 g of fiber
- 8 g of protein
- 22% of the recommended daily intake (RDI) of vitamin C
- 45% of the RDI of vitamin K
- 22% of the RDI of folate
- 13% of the RDI of iron
- 10% of the RDI of potassium
Green Peas as a Source of Fiber
Green peas are a rich source of dietary fiber, with one cup of cooked peas providing 8 grams of fiber. Fiber is essential for maintaining digestive health, promoting feelings of fullness, and regulating blood sugar levels. In addition to promoting digestive health, a high-fiber diet has been linked to a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Including green peas in your diet is an easy and delicious way to boost your fiber intake.
Green Peas for Weight Loss
Green peas are a low-calorie and filling vegetable, making them a great addition to weight loss diets. The high fiber and protein content of green peas can help promote feelings of fullness and reduce overall calorie intake. In fact, consuming peas and other legumes has been associated with improved weight management in various studies. Additionally, their low glycemic index (GI) value means they won't spike blood sugar levels, making them a great food for stabilizing blood sugar and reducing hunger cravings.
Green Peas and Heart Health
Green peas are a heart-healthy food, thanks to their high fiber, potassium, and vitamin C content. Consuming a diet rich in these nutrients has been linked to reduced blood pressure, improved cholesterol levels, and a lower risk of heart disease. Additionally, the anti-inflammatory properties of certain nutrients in green peas, such as flavonoids, may help reduce the risk of heart disease by reducing inflammation throughout the body.
Green Peas and Digestion
The high fiber content of green peas can help promote digestive health by preventing constipation and supporting the growth of beneficial gut bacteria. Furthermore, the saponins found in green peas have been shown to have prebiotic effects in the gut, helping to increase the number of beneficial bacteria and support overall gut health.
Green Peas for Vegans and Vegetarians
Green peas are a great source of plant-based protein, making them an excellent alternative to meat for vegetarians and vegans. In fact, one cup of cooked green peas contains around 8 grams of protein. Additionally, the iron content in green peas can help prevent iron deficiency anemia, which can be a concern for those following a vegetarian or vegan diet.
How to Cook Green Peas
Green peas can be prepared in a variety of ways, including boiling, steaming, roasting, and sautéing. Here are some tips for cooking green peas:
- Boiling or steaming green peas is a great way to retain their color, texture, and flavor.
- Roasting green peas in the oven with a little olive oil and seasoning is a delicious and easy way to add crunch and flavor.
- Sautéing green peas with garlic, onion, and other vegetables is a great way to create a flavorful side dish or main course.
How to Store Green Peas
Fresh green peas should be stored in a plastic bag, wrapped in a damp paper towel, and kept in the refrigerator for up to 3-4 days. Frozen green peas can be kept in the freezer for up to 6 months. If you have leftover cooked green peas, store them in an airtight container in the refrigerator for up to 3-4 days. They can also be frozen for up to 6 months.
Green Pea Recipes to Try
Looking for some delicious and healthy ways to incorporate green peas into your diet? Here are some recipe ideas to get you started:
- Green pea and mint soup
- Green pea and feta frittata
- Minted pea and lemon risotto
- Green pea and quinoa salad
Let food be thy medicine and medicine be thy food. - Hippocrates
5 FAQs about Green Peas
1. Are green peas a good source of nutrients?
Yes, green peas are a great source of vitamins, minerals, and fiber. They are high in vitamin C, vitamin K, vitamin A, zeaxanthin, lutein, and folate. They also contain iron, protein, and essential amino acids.
2. How many calories are in one package of frozen green peas?
One package of frozen green peas (10 oz) yields 197 calories.
3. Can frozen green peas be cooked in the microwave?
Yes, frozen green peas can be cooked in the microwave. Place them in a microwave-safe dish with a little bit of water and cook for 3-5 minutes until heated through.
4. How long should green peas be boiled for?
Green peas should be boiled for 2-3 minutes until tender. Be careful not to overcook them as they can become mushy and lose their nutritional value.
5. Are green peas a good option for vegetarians and vegans?
Yes, green peas are a great option for vegetarians and vegans as they are a good source of protein and essential amino acids. They can be used as a substitute for meat in many recipes.