Did you know that a 10 oz package of frozen green peas yields around 248 calories when cooked? If you're looking for a nutritious and delicious side dish or ingredient for your recipes, green peas are a great choice. They're easy to prepare and packed with vitamins, minerals, and other beneficial nutrients.
When cooked from frozen and with added fat, green peas provide numerous health-enhancing compounds, including carbohydrates, proteins, lipids, vitamins (A, C, K), minerals (iron, magnesium, potassium), and antioxidants (flavonoids, carotenoids). Here are some nutritional facts about cooked green peas:
In this article, we'll look at different aspects of green peas, from their cooking methods and calorie count to their health benefits and dietary applications. Whether you're a vegan, a fitness enthusiast, or just someone who loves tasty and wholesome food, green peas can be a valuable addition to your diet.
How to prepare frozen green peas
To prepare frozen green peas, you can use one of the following methods:
- Boiling: Bring a pot of water to boil, add the frozen peas and cook for 2-3 minutes or until tender. Drain and season with salt, pepper, and butter or olive oil, if desired.
- Microwaving: Place the frozen peas in a microwave-safe dish, cover, and microwave on high for 5-6 minutes or until steaming hot. Add herbs, spices, or lemon juice for extra flavor.
- Roasting: Toss the frozen peas with some oil, salt, and pepper, and spread them in a single layer on a baking sheet. Roast in the oven at 400°F for 15-20 minutes or until crispy and golden. Serve as a side dish or snack.
Experiment with your own seasoning combinations and cooking techniques to find your preferred way of serving green peas. Whatever method you choose, make sure not to overcook them, as this can lead to a loss of nutrients and taste.
Here are the nutrition facts per 100 grams of cooked peas with added fat:
- calories: 76 kcal
- Protein: 5.4 g
- Carbohydrates: 11.5 g
- Fats: 1.3 g
- Fiber: 3.8 g
- Vitamin A: 554 IU
- Vitamin C: 58.8 mg
- Vitamin K: 24.8 mcg
- Iron: 1.5 mg
- Magnesium: 35 mg
- Potassium: 197 mg
- Zinc: 1.2 mg
- Phosphorus: 89 mg
These values may vary depending on the cooking method, seasoning, and amount of added fat, but generally speaking, green peas are a nutrient-dense food that can contribute to a balanced and healthy diet. They're low in calories, high in fiber and protein, and rich in several vitamins and minerals, especially vitamin C and K, which have antioxidant and immune-boosting effects.
Calories count of green peas
As mentioned earlier, a 10 oz package of frozen green peas yields around 248 calories when cooked from frozen and with added fat. This amount may vary depending on the cooking method and amount of added fat, but generally speaking, green peas are a moderately low-calorie food that can fit into most diets, including weight loss diets. If you're trying to lose weight or maintain a healthy weight, it's important to monitor your calorie intake and choose foods that are nutrient-dense and filling. Green peas can be a good choice as they contain a lot of fiber and protein, which can help you feel fuller for longer and prevent overeating. Moreover, they're low in fat, saturated fat, and cholesterol, making them a heart-healthy option. However, keep in mind that everything in moderation is key, and that a balanced diet should include a variety of other fruits, vegetables, whole grains, and lean protein sources. Don't rely solely on green peas for your nutritional needs, but instead use them as part of a diverse and colorful meal plan.
Health benefits of green peas
Green peas have numerous health benefits that make them a valuable food for human health. Here are some of them:
- Rich in antioxidants: Green peas contain several antioxidant compounds, such as flavonoids and carotenoids, which can help protect your cells from oxidative damage and lower your risk of chronic diseases, such as cancer, diabetes, and heart disease.
- High in fiber and protein: Green peas are a good source of both fiber and protein, which can help regulate digestion, blood sugar, and appetite. They're also relatively low in carbohydrates and fats, making them a suitable choice for people with diabetes or weight concerns.
- Immune-boosting: Green peas are rich in vitamin C and K, which contribute to a strong immune system and bone health. They also contain other vitamins and minerals, such as iron, magnesium, and potassium, which have important roles in various bodily functions.
- Eco-friendly: Green peas are a sustainable crop that requires less water and pesticides than other crops, such as meat or dairy. They also have a low carbon footprint and can be grown in many parts of the world.
Eating green peas regularly can have positive effects on your health and the environment. Moreover, they're a delicious and versatile ingredient that can be used in salads, soups, stews, risottos, pasta dishes, and more. Get creative and try different recipes to enjoy the benefits of green peas all year round.
Ways to cook green peas
Green peas can be cooked in many ways, depending on your taste and preference. Here are some ideas to inspire you:
- Boiled or steamed: Cook green peas in water or broth until tender, then season with butter, salt, or herbs.
- Sautéed or stir-fried: Heat some oil in a pan, add chopped onions, garlic, or ginger, then stir in the peas until heated through. Add soy sauce, lemon juice, or sugar to taste.
- Mashed or pureed: Simmer green peas in milk or cream until soft, then mash or blend them until smooth. Add some Parmesan cheese, bacon bits, or spices for extra flavor.
- Baked or roasted: Mix green peas with other vegetables, such as potatoes, carrots, or peppers, then roast in the oven until crispy and fragrant. Add some breadcrumbs, cheese, or nuts for a crunchy topping.
Experiment with different cooking methods and seasonings to discover new ways to enjoy green peas. Don't be afraid to mix them with other ingredients and spices to create complex and satisfying flavors. Green peas can be a great addition to your meals, whether as a side dish or a main ingredient.
Peas as a source of protein
Green peas are a good source of vegetarian protein, containing around 5.4 g of protein per 100 g of cooked peas. While not as high in protein as animal products or some plant-based protein sources, such as soy or quinoa, green peas can still contribute to your daily protein needs, especially if you're on a vegetarian or vegan diet. Moreover, green peas are rich in essential amino acids, which are the building blocks of protein and are necessary for many bodily functions, such as muscle repair, hormone synthesis, and immune response. Some studies have also shown that pea protein may have beneficial effects on blood pressure, appetite control, and muscle growth, although more research is needed to confirm these findings. If you're looking to increase your protein intake from plant-based sources, green peas can be a great choice. You can eat them as a snack, a side dish, or a main ingredient in salads, soups, or stews.
Peas as a source of fiber
Green peas are not only rich in protein but also in fiber, containing around 3.8 g of fiber per 100 g of cooked peas. Fiber is a type of carbohydrate that can't be digested by the human body and plays a crucial role in digestive health, blood sugar regulation, and cholesterol reduction. Eating fiber-rich foods, such as green peas, can help promote satiety, reduce hunger, and prevent overeating, which can lead to weight loss or maintenance. Moreover, fiber can help keep your bowel movements regular, prevent constipation, and improve gut microbiota, which can enhance your immune system and lower your risk of diseases. If you're lacking fiber in your diet or want to increase your intake for health reasons, green peas can be a tasty and easy way to do so. You can add them to soups, stews, casseroles, or omelets, or use them as a dip for vegetables or crackers.
Peas in a weight-loss diet
Green peas can be a beneficial food for people who are trying to lose weight or maintain a healthy weight. They're low in calories, high in fiber and protein, and filling, which can help you stay satisfied and avoid snacking or overeating. Moreover, green peas have a low glycemic index, which means they don't cause a rapid spike in blood sugar levels and can help regulate insulin release. This can be useful for people with type 2 diabetes or insulin resistance, as it can prevent glucose spikes and cravings for sugary foods. However, keep in mind that green peas are not a magic weight loss food and should be eaten in moderation, along with other nutrient-dense foods. Don't rely solely on green peas for your nutritional needs, but instead incorporate them into a balanced and varied meal plan.
Peas in a vegan diet
Green peas can be a valuable food for people who follow a vegan or vegetarian diet, as they provide essential nutrients, such as protein, fiber, and vitamins, that may be lacking in some plant-based diets. Moreover, green peas are a versatile ingredient that can be used in many vegan recipes, such as curries, burgers, dips, and salads. They can replace meat or cheese in some dishes and add texture, flavor, and color to others. If you're a vegan, make sure to incorporate green peas into your diet regularly, along with other legumes, nuts, seeds, whole grains, and fortified foods, to meet your nutritional needs. Consult a dietitian if you have any concerns or questions about your vegan diet.
Peas in a low-fat diet
Green peas can be a suitable food for people who follow a low-fat diet, as they're naturally low in fat and saturated fat and can replace higher-fat foods, such as cheese, butter, or bacon. Moreover, green peas are rich in fiber and protein, which can help regulate appetite, improve digestion, and prevent overeating. They're also a good source of several vitamins and minerals, such as vitamin C, K, iron, and magnesium, that may be limited in low-fat diets. If you're on a low-fat diet, try to include green peas in your meals regularly, either as a side dish or a main ingredient. Avoid adding too much fat or salt to your green peas, and try to balance them with other low-fat foods, such as fruits, vegetables, whole grains, and lean protein sources.
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Frequently Asked Questions About Cooked Frozen Green Peas
1. How many servings are in a 10 oz frozen package of cooked green peas?
A 10 oz frozen package of cooked green peas typically yields about 2 to 2.5 cups, which is about 4 to 5 servings.
2. Are there any health benefits to eating cooked frozen green peas?
Yes, green peas are a good source of fiber, Vitamin C, Vitamin K, and other nutrients that can provide numerous health benefits, including promoting digestion and supporting immune function.
3. How should I store leftover cooked frozen green peas?
Leftover cooked frozen green peas should be stored in an airtight container in the refrigerator and consumed within 3-4 days. They can also be frozen for longer-term storage.
4. Can cooked frozen green peas be used in recipes?
Yes, cooked frozen green peas can be used in a variety of recipes, including soups, stews, salads, and side dishes. They can also be blended into a puree for use as a dip or spread.
5. Are there any precautions I should take when cooking frozen green peas?
When cooking frozen green peas, it is important to avoid overcooking them, as this can cause them to become mushy and lose their nutritional value. It is also recommended to avoid adding excess salt or fats during cooking, as this can increase the calorie content and negate some of the health benefits.