One 14.5 oz can of green peas yields 236 calories when cooked. Green peas are an excellent source of several vitamins and minerals. They are a good source of fiber and contain a moderate amount of protein.

A 100-gram serving of green peas contains 81 calories, 5 grams of protein, 0.4 grams of fat, and 14 grams of carbohydrates, including 5 grams of fiber and 6 grams of sugar. They also provide vitamin A, vitamin C, vitamin K, and various B vitamins.

Whether you're looking for a healthy snack, a side dish for your meal, or an ingredient in your recipes, canned green peas can be a convenient and nutritious option. This article will provide you with information on the benefits of eating green peas, cooking and serving suggestions, storage instructions, and more.

Nutritional Information

Green peas are a nutrient-dense food that can provide a variety of health benefits. One cup (160 grams) of cooked green peas contains: - calories: 125 - Protein: 8 grams - Carbs: 22 grams - Fiber: 9 grams - Sugars: 8 grams - Fat: 1 gram - Vitamin A: 34% of the Daily Value (DV) - Vitamin C: 107% of the DV - Vitamin K: 48% of the DV - Thiamine (B1): 28% of the DV - Folate (B9): 13% of the DV - Iron: 7% of the DV - Magnesium: 8% of the DV - Phosphorus: 18% of the DV - Potassium: 8% of the DV - Zinc: 6% of the DV - Copper: 12% of the DV

Cooking and Serving Suggestions

Canned green peas can be enjoyed in a variety of ways, such as: - As a side dish with meat, fish, or rice - In soups, stews, or casseroles - In salads or pasta dishes - As a topping for pizza or baked potatoes - Blended into dips or spreads - As a healthy snack on their own When cooking canned green peas, simply drain the liquid and rinse them before heating them up. You can also add some seasonings, such as salt, pepper, garlic powder, or lemon juice, to enhance their flavor.

Benefits of Eating Green Peas

Green peas are a nutritious food that can offer several benefits for your health and well-being. Here are some of the benefits of eating green peas: - They are rich in antioxidants that can help protect your cells from damage caused by free radicals. - They are a good source of fiber that can promote digestive health, lower cholesterol levels, and reduce the risk of certain diseases. - They are a low-glycemic food that can regulate blood sugar levels and prevent insulin resistance. - They are a good source of plant-based protein that can support muscle growth, repair, and maintenance. - They are a good source of vitamins and minerals that can support immune function, bone health, and brain function.

Comparison with Other Canned Vegetables

Green peas are not the only canned vegetable option available, and you may be wondering how they compare to other canned vegetables in terms of nutrition and taste. Here is a comparison of canned green peas versus canned corn and canned green beans: - calories: Green peas have fewer calories than corn and green beans. - Protein: Green peas have more protein than corn and green beans. - Carbs: Green peas have fewer carbs than corn and similar carbs to green beans. - Fiber: Green peas have more fiber than corn and green beans. - Sugar: Green peas have less sugar than corn and similar sugar to green beans. - Vitamins and minerals: Green peas have more vitamin C and K than corn and green beans, and similar vitamin A and folate to green beans.

Suitable for Different Diets

Green peas can be a versatile ingredient that can accommodate various dietary restrictions and preferences. Here are some examples: - Vegan and vegetarian: Green peas are a plant-based protein source that can replace meat in many recipes. - Gluten-free: Green peas are naturally gluten-free and can be a good option for people with celiac disease or gluten sensitivity. - Low-carb: Green peas are lower in carbs than some other starchy vegetables, such as potatoes, and can be a good option for people on a low-carb or ketogenic diet. - Low-fat: Green peas are low in fat and can be a good option for people trying to consume fewer calories or less saturated fat. - Low-sugar: Green peas are relatively low in sugar and can be a good option for people with diabetes or those trying to lower their sugar intake.

Storage Instructions

To store canned green peas properly, follow these instructions: - Store unopened cans in a cool, dry place, such as a pantry or cupboard. - Check the expiration date on the can and use the oldest cans first. - Once opened, transfer the remaining peas and liquid to an airtight container and store in the refrigerator for up to 4 days. - Do not freeze canned peas as they may lose their texture and flavor.

Easy Ways to Incorporate Green Peas in Your Recipes

Here are some simple and delicious ways to add canned green peas to your recipes: - Toss them into your favorite pasta dish as a healthy and colorful addition - Blend them with some herbs and spices to make a protein-rich dip or spread - Add them to your favorite curry recipe for some extra flavor and nutrition - Mix them with some cooked quinoa or brown rice for a filling and nutritious side dish - Top your favorite salad with some green peas for some extra crunch and color - Use them as a healthy pizza topping with some mozzarella cheese and tomato sauce

Green Peas as an Ingredient in Different Cuisines

Green peas are a versatile ingredient that can be used in many different cuisines and recipes. Here are some examples: - Indian cuisine: Green peas are a common ingredient in dishes such as matar paneer, aloo matar, and samosas. - British cuisine: Green peas are a traditional side dish in British cuisine and can be served with fish and chips or bangers and mash. - Chinese cuisine: Green peas can be used in stir-fry dishes such as chow mein or fried rice. - Italian cuisine: Green peas can be added to pasta dishes such as spaghetti with meatballs or chicken alfredo. - American cuisine: Green peas can be used in casseroles such as tuna noodle casserole or shepherd's pie.

Health Risks and Precautions

While green peas are generally safe to consume and offer several health benefits, there are some precautions and risks to keep in mind: - Allergy: Some people may be allergic to peas or legumes and may experience symptoms such as hives, swelling, or difficulty breathing. - Gas and bloating: Some people may find that eating a lot of peas can cause digestive discomfort such as gas, bloating, or diarrhea. - Sodium: Canned green peas may contain added sodium, so it's important to read the nutrition label and choose low-sodium options when possible.

Environmentally-Friendly Green Peas

Green peas are not only a nutritious and delicious food but also an environmentally-friendly option. - Local: Choosing locally grown green peas can reduce the carbon footprint associated with transportation and distribution. - Organic: Choosing organic green peas can reduce the environmental impact of pesticides and fertilizers and promote sustainable agriculture. - Sustainable: Choosing green peas that are grown using sustainable farming practices, such as crop rotation and soil conservation, can promote ecological balance and protect natural resources.