Looking for a low-calorie and nutritious addition to your diet? Look no further than 1 cup of green peas (drained solids, canned) which contains 117 calories. Not only are they a good source of protein and fiber, but they also contain essential vitamins and minerals like Vitamin C, Vitamin K, folate and iron.

While fresh green peas are always a great option, canned green peas can be a convenient alternative when you're pressed for time. However, be mindful of the added salt and sugars often found in canned vegetables. Opt for a low-sodium variety to minimize added salt to your diet.

In this article, we'll take a closer look at canned green peas including the nutritional value, benefits, possible side effects, and some tasty recipe ideas to try.

Calories in 1 Cup Green Peas

As mentioned earlier, 1 cup of drained solids canned green peas contains approximately 117 calories. This serving size also provides 8 grams of protein, 7 grams of fiber, 21 grams of carbs, and 13% of your daily recommended intake of iron. With such a low calorie count, green peas make for a filling and healthy snack. Consider adding them to your favorite salads, soups or stews or simply enjoy them as a side dish to complement your meals.

Nutritional Value of Canned Green Peas

Canned green peas are a good source of protein, fiber and essential vitamins and minerals. One cup serving of canned green peas contains 46% of your daily recommended intake of Vitamin C and 38% of your daily Vitamin K. In addition, they also contain folate, iron, and potassium. However, it's important to note that canned vegetables can be higher in sodium compared to fresh or frozen. Opt for a low-sodium variety to minimize your sodium intake if you're watching your salt intake.

Benefits of Green Peas

Peas are a good source of nutrients that can offer several health benefits. They contain antioxidants that can help reduce inflammation, Vitamins C and K that support a healthy immune system and bone health respectively. Additionally, the high fiber content of green peas can promote healthy digestion, lower cholesterol levels, and aid in weight management. Green peas also contain isoflavones, compounds that may have beneficial effects on hormonal health and could potentially reduce the risk of certain cancers.

How to Include Green Peas in Your Diet

Green peas can be added to a variety of dishes to boost their nutritional content. Consider adding a handful of peas to your salads, stir-fries, soups, or stews. You can also mix them into your quiches or frittatas, or use them as a topping for your pizzas. If you're feeling adventurous, you can even make pea dip, hummus, or pea soup. The possibilities are endless!

Possible Side Effects of Eating Green Peas

Green peas are generally safe to eat and rarely cause any negative side effects. However, some people may experience bloating, gas, or mild gastrointestinal symptoms due to the high fiber content in peas. To minimize these effects, start with a small serving size and gradually increase it over time. Drinking plenty of water and staying hydrated can also help ease these symptoms.

Green Peas vs. Other Legumes

While green peas are often classified as vegetables, they actually belong to the legume family, along with beans, chickpeas, and lentils. Compared to other legumes, green peas are lower in calories and fat, but higher in protein and fiber. They are also a good source of Vitamin C, which is not found in many other legumes. However, legumes in general are nutrient-dense and offer several health benefits. Incorporating a variety of legumes into your diet can provide your body with essential nutrients and promote healthy digestion and weight management.

How to Select and Store Green Peas

When selecting green peas, look for fresh, firm, and bright green pods with no visible signs of damage or discoloration. If you're buying frozen peas, avoid those with ice crystals or clumps, which could be a sign of thawing and refreezing. Fresh green peas can be stored in the refrigerator for up to 5 days. If you want to freeze them, blanch them for 2-3 minutes, then shock them in ice water and drain thoroughly. Place them in an airtight container or freezer bag and freeze for up to 6 months.

Green Peas Nutrition for Weight Loss

Green peas can be a great addition to your weight loss diet. They are low in calories, but high in fiber and protein, which can promote feelings of fullness and reduce your overall calorie intake. Additionally, the high fiber content can help regulate blood sugar levels, prevent cravings, and promote healthy digestion. To incorporate green peas into your weight loss diet, try adding them to salads, soups, stir-fries, or as a side dish to your meals.

Green Peas Recipe Ideas

Need some inspiration for how to include green peas in your meals? Here are a few recipe ideas to get you started:

• Pea and mint soup
• Green pea and feta quiche
• Brown rice and peas stir-fry
• Green pea pesto pasta
• Sugar snap pea and green pea salad

Green Peas Serving Size Suggestions

The recommended serving size for green peas varies depending on your age, sex, weight, height, and physical activity level. However, a general guideline is to aim for 1-2 cups of vegetables per meal, or at least 5 servings of vegetables per day. One cup of green peas is equivalent to one serving of vegetables. However, if you're watching your calorie intake, you may want to limit your serving size to half a cup per meal. Remember, it's important to maintain a balanced and varied diet that includes a variety of fruits and vegetables to ensure that your body gets all the essential nutrients it needs.