Pea
Pea is a nutrient-dense legume, providing 81 kcal per 100g serving. How many calories in Pea? Just 81 kcal, making it a relatively low-calorie option. This serving also delivers 5.4g of protein, 14.5g of carbohydrates, a minimal 0.4g of fat, and a significant 5.1g of dietary fiber.
Nutrition facts (per 100 g)
| Nutrient | Amount |
|---|---|
| Calories | 81 kcal |
| Protein | 5.4 g |
| Carbohydrates | 14.5 g |
| Fat | 0.4 g |
| Fiber | 5.1 g |
| Sodium | 5 mg |
| Cholesterol | 0 mg |
Vitamins and minerals
Beyond its macronutrient profile, pea is a rich source of essential micronutrients. Its impressive 5.1g of dietary fiber per 100g significantly contributes to digestive health, promoting regularity and satiety. Peas are also packed with vitamins, notably Vitamin K, crucial for blood clotting and bone health, and Vitamin C, a powerful antioxidant supporting immune function. They also provide B vitamins like Folate (B9), vital for cell growth and DNA formation, and Thiamine (B1), important for energy metabolism.
Furthermore, peas offer a good array of minerals. They are a source of Manganese, which plays a role in bone development and metabolism, and Iron, essential for oxygen transport in the blood. Other minerals include Zinc, important for immune function and wound healing, and Potassium, which helps maintain fluid balance and blood pressure. The presence of various antioxidants, including polyphenols and carotenoids like lutein and zeaxanthin, further enhances their health benefits by combating oxidative stress.
Diet impact
Peas are an excellent addition to various dietary goals. For hypertrophy, the 5.4g of protein per 100g, combined with complex carbohydrates, supports muscle repair and growth, especially when integrated into a balanced meal. For weight loss, the high fiber content (5.1g) promotes satiety, helping to reduce overall calorie intake by keeping you feeling full longer. The relatively low Calories in Pea (81 kcal per 100g) also makes them a volume-friendly food, allowing for larger portions without excessive caloric load.
Peas fit well into several specific diets. As a plant-based protein source, they are a staple in vegan and vegetarian diets. While not strictly low-carb due to their 14.5g of carbohydrates per 100g, their high fiber content means a lower net carb count, making them suitable in moderation for some lower-carb approaches, though generally not for strict ketogenic diets. Their low sodium content (5mg) also makes them suitable for heart-healthy diets. The versatility and nutrient density of peas make them a valuable component of a balanced and health-conscious eating plan.
Preparation variations
The caloric and nutritional value of peas can subtly change depending on the preparation method, primarily due to water content and the addition of other ingredients. Raw peas, while less commonly consumed in large quantities, retain their full nutrient profile without any loss from cooking. When peas are boiled or steamed, their intrinsic nutritional content per 100g generally remains stable, though some water-soluble vitamins (like Vitamin C and some B vitamins) can leach into the cooking water. However, the caloric density might slightly increase if water evaporates, concentrating nutrients, or decrease if they absorb water.
Methods like grilling or baking peas (often as part of a larger dish) typically involve minimal changes to their core nutritional values, provided no fats or sugars are added. The most significant alteration occurs with frying. If peas are fried, especially in oil, their fat content and consequently their caloric value will increase substantially due to oil absorption. For example, 100g of fried peas could easily double or triple in fat and calorie content compared to boiled peas, depending on the amount and type of oil used. Therefore, for calorie-conscious diets, steaming or boiling is generally preferred over frying.
Frequently asked questions
Does Pea make you fat?
No, pea does not inherently make you fat. A 100g serving of pea contains only 81 kcal. When consumed as part of a balanced diet and within your daily caloric needs, peas contribute to satiety and nutrient intake without leading to weight gain. Excessive consumption of any food, including peas, beyond your energy requirements could contribute to weight gain, but this is unlikely with a nutrient-dense, low-calorie food like pea.
Can you eat Pea at night?
Yes, you can eat pea at night. Peas are a good source of fiber (5.1g per 100g), which can aid digestion and promote satiety without being overly heavy. Their relatively low fat content (0.4g) also makes them easy to digest for most people before bedtime. A moderate portion, such as half a cup to a full cup, can be a healthy addition to a light evening meal.
Is Pea healthy?
Yes, pea is very healthy. It is rich in dietary fiber (5.1g per 100g), essential vitamins like Vitamin K and C, and minerals such as Manganese and Iron. These nutrients support digestive health, immune function, and overall well-being. There are no significant caveats; peas are a highly nutritious food that can be enjoyed regularly as part of a healthy diet.