Green peas are a popular vegetable that can be enjoyed in a variety of dishes. A 100-gram serving of drained solids from canned green peas contains 69 calories, making it a low-calorie option for those watching their weight.
In addition to being low in calories, green peas are also a good source of several vitamins and minerals. This includes vitamin C, vitamin K, vitamin A, folate, and iron.
In this article, we'll explore the nutritional benefits of green peas, as well as some easy and healthy recipes you can try at home.
Caloric Value of Green Peas
As previously mentioned, a 100-gram serving of drained solids from canned green peas contains 69 calories. While this may seem like a high amount for such a small serving size, it's important to note that the majority of these calories come from carbohydrates and protein, both of which are important for a balanced diet.
Vitamins and Minerals Present in Green Peas
Green peas are also a good source of several vitamins and minerals, including: - Vitamin C: necessary for the growth and repair of tissues in the body
- Vitamin K: important for blood clotting and bone health
- Vitamin A: crucial for maintaining healthy skin and vision
- Folate: essential for proper development of the fetal brain and spinal cord during pregnancy
- Iron: vital for the formation of red blood cells, which transport oxygen throughout the body.
Health Benefits of Green Peas
In addition to being low in calories and rich in vitamins and minerals, green peas also offer several other health benefits. - They are a good source of fiber, which can help regulate digestion and promote feelings of fullness.
- They have a low glycemic index, which means they won't cause a sharp increase in blood sugar levels.
- They contain antioxidants, which can help protect against oxidative stress and inflammation, both of which are linked to chronic diseases like cancer and heart disease.
- They are a plant-based protein source, which can be beneficial for those following a vegetarian or vegan diet.
Easy and Healthy Green Pea Recipes
Green peas are a versatile ingredient that can be used in a variety of dishes. Here are a few easy and healthy recipes to try: - Green pea soup: sauté onions and garlic in a pot, then add frozen peas, vegetable broth, and seasonings. Cook until the peas are tender, then blend until smooth.
- Green pea and quinoa salad: cook quinoa according to package directions, then mix with thawed frozen peas, diced bell peppers, and vinaigrette.
- Green pea hummus: blend thawed frozen peas with tahini, lemon juice, garlic, and olive oil until smooth. Serve with pita chips or crudités.
Green Peas for Weight Loss
Due to their low calorie content and high fiber and protein content, green peas can be a good addition to a weight loss diet. By incorporating more plant-based protein sources like green peas, you may also be able to reduce your overall calorie intake.
Green Peas for Digestive Health
Like other high-fiber foods, green peas can help regulate digestion and promote regularity. They can also feed the beneficial bacteria in your gut, which can improve overall gut health and immunity.
Green Peas as a Vegan Protein Source
For those following a vegan or vegetarian diet, green peas can be a valuable source of protein. A single cup of green peas contains about 8 grams of protein, making it a good option for those looking to increase their protein intake.
Green Peas and Heart Health
Green peas contain several nutrients that are important for heart health, including fiber, potassium, and antioxidants. Studies have also shown that consuming legumes like green peas may be associated with a reduced risk of heart disease.
How to Choose and Store Green Peas
When purchasing fresh green peas, look for bright green pods that are firm to the touch. Make sure to give them a quick rinse before cooking. - Fresh green peas can be stored in the refrigerator for up to 3-4 days.
- Frozen green peas can be stored in the freezer for up to 8 months.
- Canned green peas can be stored in a cool, dry place for up to 2 years.
Green Peas for Baby Food
Green peas can be a great first food for babies due to their mild flavor and soft texture. Simply steam or boil fresh green peas until tender, then blend until smooth. You can also mix them with other pureed fruits and vegetables for added nutrition.
The humble green pea might not seem like a nutritional powerhouse, but it packs a surprising amount of vitamins, minerals, and other health-promoting nutrients into each small bite.
5 FAQ about 100 G Green Peas (Drained Solids, Canned)
1. How many calories are in 100 g of canned green peas?
100 g of canned green peas contains 69 calories.
2. Are canned green peas a healthy food option?
Yes, canned green peas are a healthy food option as they are low in calories, fat-free, and contain fiber, protein, and essential nutrients like vitamin A and C.
3. How can I use canned green peas in my meals?
There are many ways you can use canned green peas in your meals. You can use them as a side dish, add them to soups, salads, or casseroles, or use them as a topping for your baked potatoes or pizzas.
4. Can canned green peas be a part of a weight-loss diet?
Yes, canned green peas can be a part of a weight-loss diet as they are low in calories, high in fiber, and help you feel full for longer periods. However, it is important to choose canned green peas without any added salt or sugar.
5. Are canned green peas as nutritious as fresh green peas?
Canned green peas are almost as nutritious as fresh green peas as they are packed at their peak freshness, which helps preserve their nutritional content. However, they may contain added salt or sugar, so it is important to check the label before buying.