Peas, also referred to as green peas or garden peas, are small, round seeds harvested from the Pisum sativum plant.

While often considered a vegetable, peas actually belong to the legume family, sharing this classification with beans, lentils, and peanuts.

Rich in nutrients, peas provide a concentrated source of plant-based protein, fiber, and essential vitamins and minerals, along with protective compounds such as antioxidants. Including peas in your diet can offer various health benefits.

Can Improve Digestive Health

Consuming fiber-rich foods is one of the most effective ways to support digestive health. Fiber plays a crucial role in promoting healthy digestion, ensuring regular and comfortable movements. Peas are an excellent source of fiber, comprising up to 65% fiber content. This includes 10–15% insoluble fiber and 2–9% soluble fiber. Soluble fiber helps regulate blood sugar and lipid levels, while also fostering the growth of beneficial gut bacteria.

May Help Promote Healthy Body Weight

Peas are a rich source of both protein and fiber, two nutrients that play a key role in promoting feelings of fullness and supporting weight management. Protein, in particular, is the most satiating macronutrient, as it slows digestion and helps you feel full after meals.

High-protein diets have been shown to support weight loss and maintain a healthy body weight.

Can Protect Heart Health

Your diet plays a crucial role in maintaining a healthy heart, and incorporating fiber-rich foods like peas can help reduce key heart disease risk factors, such as high blood pressure and elevated blood lipid levels. A comprehensive review of 52 meta-analyses, which included 47,197 participants, found that higher fiber intake was linked to significant reductions in total cholesterol, LDL cholesterol, and blood pressure.

Could Be Beneficial for Type 2 Diabetes

High-fiber diets, particularly those rich in legumes like peas, have been shown to offer protective benefits against type 2 diabetes. Moreover, such diets can help regulate blood sugar levels in people already diagnosed with diabetes. A study involving 395 individuals with type 2 diabetes found that higher fiber intake was associated with lower hemoglobin A1c (HbA1c), a key marker of long-term blood sugar control.

May Protect Eye Health

Peas may help protect against age-related macular degeneration (ARMD), a leading cause of vision loss in older adults. Peas are rich in carotenoids like lutein and zeaxanthin, which have been shown to help safeguard against ARMD.

Nutritional Value of Peas

Peas are low in calories but high in several essential vitamins, minerals, and nutrients. They are particularly rich in fiber and plant-based protein. A one-cup serving of cooked peas provides the following:

Calories: 134

Carbohydrates: 25 g

Fiber: 8.8 g

Protein: 8.58 g

Iron: 2.46 mg (14% of the Daily Value)

Magnesium: 62.4 mg (15% of the DV)

Potassium: 434 mg (9% of the DV)

Zinc: 1.9 mg (17% of the DV)

Vitamin C: 22.7 mg (25% of the DV)

Folate: 101 mcg (25% of the DV)

Vitamin B6: 0.346 mg (20% of the DV)

Vitamin K: 41.4 mcg (35% of the DV)

Risks of Eating Peas

Peas are generally considered safe to eat. However, some people may be allergic to peas. A pea allergy can trigger symptoms such as nausea, hives, diarrhea, or asthma. Individuals with a pea allergy should avoid peas and products containing them, including pea protein powder. Peas also contain antinutrients, such as phytic acid and lectins, which can inhibit the absorption of certain nutrients like iron.

Tips for Consuming Peas

Peas are a sweet, versatile ingredient that pairs well with many dishes. Here are some creative ways to include peas in your diet:

1. Serve cooked peas as a side dish with a drizzle of olive oil.

2. Add peas to salads to enhance the protein content.

3. Roast peas in the oven or air fryer for a crunchy snack; season with olive oil, salt, and pepper for extra flavor.

4. Mix peas into recipes like pastas, grain bowls, or risottos.

5. Incorporate peas into soups and stews.

6. Mash cooked peas with olive oil, salt, and lemon juice to create a spread for toast or crackers.

7. Keep frozen peas on hand as a convenient, nutritious ingredient ready for use.