Green peas are a tasty and versatile legume that can be enjoyed in many dishes. One cup of green peas (seasoned, solids and liquids, canned) contains approximately 114 calories, making them a great addition to any meal.
In addition to being low in calories, green peas are also high in protein, fiber, and other important nutrients. One cup of green peas contains approximately 7.9 grams of protein and 7.2 grams of fiber. They are also a good source of vitamin A, vitamin C, iron, and calcium.
In this article, we'll explore the nutritional value of green peas, as well as some practical tips for incorporating them into your diet.
Calories and Macronutrients
A cup of green peas contains approximately 114 calories, which makes them a great addition to a healthy diet. In addition to being low in calories, green peas are also high in protein, fiber, and other important nutrients. One cup of green peas contains approximately 7.9 grams of protein and 7.2 grams of fiber. They are also a good source of vitamin A, vitamin C, iron, and calcium.
Vitamins and Minerals
Green peas are a great source of vitamins and minerals that are essential for overall health. One cup of green peas contains approximately 127% of the recommended daily allowance of vitamin A, 75% of the recommended daily allowance of vitamin C, 22% of the recommended daily allowance of iron, and 5% of the recommended daily allowance of calcium.
Sodium Content
One cup of seasoned, solids and liquids, canned green peas contains approximately 221mg of sodium. While this is not a high amount of sodium, it is important to keep in mind if you are on a low-sodium diet.
Green peas are not a common allergen, but some people may be allergic to them. If you experience symptoms such as hives, itching, or difficulty breathing after consuming green peas, you should seek medical attention immediately.
Serving Size
One cup of green peas is considered a standard serving size. However, you may choose to eat more or less depending on your individual needs and preferences.
Cooking Ideas
Green peas are a versatile ingredient that can be used in many dishes. Here are some ideas for incorporating them into your meals:
- Add them to soups, stews, and chili
- Mix them into salads or grain bowls
- Serve them as a side dish with roasted vegetables or grilled meats
- Blend them into a dip or spread
Storage Tips
Fresh green peas should be stored in the refrigerator and used within 2-3 days. Frozen green peas can be stored in the freezer for up to 8 months.
Potential Health Benefits
Green peas are a good source of fiber, which can help regulate digestion and promote feelings of fullness. They are also high in antioxidants, which can help protect against oxidative stress and reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.
Comparison with Other Foods
Here's how one cup of green peas compares to the same serving size of other common foods:
- Green peas: 114 calories, 7.9g protein, 7.2g fiber
- Brown rice: 216 calories, 5g protein, 3.5g fiber
- Quinoa: 222 calories, 8g protein, 5g fiber
- Chicken breast: 231 calories, 43g protein, 0g fiber
- Salmon: 412 calories, 40g protein, 0g fiber
Shelf Life
Fresh green peas should be used within 2-3 days of purchase. Canned green peas typically have a shelf life of 2-5 years, while frozen green peas can be stored in the freezer for up to 8 months.
Green peas are a versatile ingredient that are high in protein, fiber, and other important nutrients.
5 Frequently Asked Questions about Canned Green Peas
1. Are canned green peas healthy?
Yes, canned green peas are a healthy food option as they are rich in fiber, protein, vitamins, and minerals. However, their sodium content can sometimes be a concern, so you should check the nutrition label before purchasing canned green peas.
2. How can I use canned green peas in my recipes?
Canned green peas can be used in a variety of recipes, such as soups, stews, salads, casseroles, and stir-fries. You can also use them as a side dish or add them to your favorite pasta dishes.
3. Can I microwave canned green peas?
Yes, you can microwave canned green peas. Simply place them in a microwave-safe dish, add a tablespoon of water, cover the dish, and microwave for 2-3 minutes, stirring occasionally.
4. What is the shelf life of canned green peas?
The shelf life of canned green peas can vary depending on the brand and the storage conditions. Generally, they have a shelf life of 2-5 years if stored in a cool, dry place. However, it is recommended to check the expiry date before consuming canned green peas.
5. Can I freeze canned green peas?
No, you should never freeze canned green peas as it can cause the can to burst and may lead to spoilage.