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Did you know that peas are an excellent source of Vitamin C and Thiamin and supply 5-14% of per daily protein requirement? Peas support holistic wellness. From improving digestion to strengthening immunity, peas contribute to a balanced, health-focused lifestyle. Their nutrient density means you’re getting a lot of goodness in every bite, vitamins for your skin, fibre for your gut, and protein for your muscles.
In this blog, we’ll explore green pea nutrition, answer whether peas are good for weight loss, uncover their calorie count, share beauty benefits, fun facts, and even show you how they connect to your overall health protection.
Green Pea Nutrition Facts
When we think of peas, we usually picture them as a humble side dish on the plate. Don’t underestimate the nutrition in green peas because of their tiny size. They’re rich in vitamins, minerals, antioxidants, and plant protein, making them a superfood for all aspects of health, from glowing skin to long-term heart health.
One cup (about 160g) of cooked green peas contains roughly 125 calories, 8g of protein, 9g of fibre, and high amounts of vitamins A, C, K, and folate. They’re also loaded with antioxidants like lutein and zeaxanthin, which protect your eyes and immune system (detailed form given below in the table).
| Nutrient | Amount | Key Health Benefits |
|---|---|---|
| Calories | ~125 | Provides steady energy |
| Carbohydrates | 22 g | Fuel for the body |
| Dietary Fiber | 9 g | Supports digestion, controls blood sugar |
| Protein | 8 g | Plant-based protein for muscle repair |
| Fat | <1 g | Naturally low in fat |
| Vitamin A | 34% DV | Eye health, immune support |
| Vitamin C | 24% DV | Boosts collagen, protects cells |
| Vitamin K | 48% DV | Bone strength, blood clotting |
| Folate (B9) | 16% DV | DNA synthesis, pregnancy health |
| Iron | 12% DV | Prevents anaemia, oxygen transport |
| Magnesium | 10% DV | Nerve and muscle function |
| Potassium | 11% DV | Regulates blood pressure |
| Zinc | 12% DV | Immunity and wound healing |
| Antioxidants | High | Lutein & zeaxanthin protect eyes and reduce inflammation |
Some Fun Facts About Peas
- Ancient food: Peas have been eaten for over 5,000 years.
- Fast growers: They’re among the earliest vegetables harvested in spring.
- Impact on the environment: Growing peas helps enrich the soil with nitrogen.
Are Peas a Vegetable? Clearing the Confusion
Botanically, peas are a legume because they grow in pods. But in the culinary world, they’re treated as a vegetable due to their mild flavour and versatility in cooking. This means you get the nutritional richness of legumes with the ease of incorporating them into your everyday veggie dishes.
Is Pea Good for Weight Loss?
If you’re trying to shed some kilos without feeling deprived, peas are a smart choice. Their high fibre keeps you full for longer, while the plant protein supports metabolism and lean muscle retention. Plus, with only 125 calories per cup, they’re a low-calorie, nutrient-dense food that can replace higher-calorie sides without sacrificing flavour.
Green peas may be sweet to taste, but a cup carries only about 125 calories, mostly from protein and complex carbs, not sugar. This makes them a filling but light addition to soups, salads, or stir-fries, perfect for calorie-conscious diets.
Beauty Benefits of Peas: Eat Your Way to Glow
Peas aren’t just good for your waistline — they’re a secret weapon for healthy, radiant skin. Packed with vitamins A, C, and K, they boost collagen production, speed up skin repair, and fight free radicals that cause premature ageing. Their anti-inflammatory nature helps reduce puffiness and redness, giving you that fresh-faced glow naturally.
Also, regular consumption of peas is linked to lower risks of chronic diseases such as heart disease, type 2 diabetes, and some cancers. Thanks to their antioxidant compounds that reduce oxidative stress and inflammation in the body. They also contain soluble fibre, which supports healthy cholesterol levels, and magnesium, which aids in blood pressure control.
Are these questions popping into your head?
- Do green peas have more protein than spinach?
- Which is the best source of vitamins and minerals: peas, chickpeas, or spinach?
If yes, the nutrition comparison below will give you a clear answer.
Green Peas vs Chickpeas vs Spinach
Curious how green peas stack up against other nutrient powerhouses? Here’s a quick side-by-side look at peas, chickpeas, and spinach to see who wins the nutrition game.
| Nutrient | Green Peas (1 cup cooked) | Chickpeas (1 cup cooked) | Spinach (100 g raw or cooked) |
|---|---|---|---|
| Calories | ~125 | 269 kcal | N/A (nutrient-dense approach) |
| Protein | ~8.6 | 14.5 g | Moderate |
| Fiber | 8.8 g | 12.5 g | Moderate fibre content |
| Vitamins & Minerals | Rich in vitamin C, K, folate, lutein + zeaxanthin | High in folate, manganese, iron, zinc, magnesium, thiamine, B6, selenium, potassium | Very high vitamin K & A; good amounts of C, folate, B-vitamins, iron, magnesium, potassium, antioxidants |
Green Pea Uses: From Kitchen Staple to Global Favourite
Peas deserve a spot in your daily life and are one of the most versatile ingredients in the kitchen. Incorporating peas daily can be as simple as tossing a handful into your lunch salad or adding them to your breakfast omelette. With such a broad nutritional profile, they truly are an all-in-one beauty, health, and fitness food.
- Toss them into salads
- Blend them into soups
- Puree them into dips
- Steam them as a side dish
Globally, they’re enjoyed in dishes like Indian matar paneer, British mushy peas, and Asian stir-fries. This adaptability means you can reap their health benefits without getting bored.
But Wait! It’s not enough…
Eating nutrient-rich foods like peas is a proactive step toward wellness. But life is unpredictable. While you can reduce disease risk through diet, you can’t eliminate it. Not to forget, the financial burden is an add-on. That’s where medical insurance policies step in, ensuring that unexpected medical expenses don’t derail your health goals. With comprehensive plans covering preventive check-ups, hospitalisation, and chronic disease care, you can stay protected while you invest in your long-term health.
A Tiny Legume with Ample Benefits!
Peas may be small, but their impact on your health, beauty, and energy levels is massive. The balance of plant protein and fibre makes them ideal for blood sugar control, sustained energy, and muscle repair, all in a naturally low-fat package. From aiding weight loss to preventing diseases and keeping your skin youthful, these tiny green gems deserve a permanent place on your plate. Pair them with a strong health protection plan like Care Health Insurance, and you’ve got the perfect recipe for a healthier and happier future.
Disclaimer: All plan features, benefits, coverage and claims underwriting are subject to policy terms and conditions. Kindly refer to the brochure, sales prospectus and policy documents carefully.
