Peas: The New Superfood – Benefits & Nutrition
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- Peas, often underestimated, are a nutritional powerhouse.
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The Mighty Pea: Nutritional Powerhouse for Health and performance
Updated December 29, 2025, 22:32:02 PST
Nutritional Profile of Peas
Peas, often underestimated, are a nutritional powerhouse. They are a versatile legume belonging to the Pisum sativum family, offering a wide array of health benefits. Beyond their sweet flavor, peas provide a ample contribution to daily nutrient intake.
| Nutrient | Amount per 100g (approximate) | % Daily Value (DV)1 |
|---|---|---|
| Calories | 81 kcal | 4% |
| Protein | 5.4 g | 11% |
| Fiber | 5.1 g | 20% |
| Vitamin C | 60 mg | 67% |
| Vitamin K | 26 µg | 22% |
| Folate (Vitamin B9) | 65 µg | 16% |
| Manganese | 0.4 mg | 20% |
| Potassium | 354 mg | 8% |
1 daily Values are based on a 2,000 calorie diet. Source: USDA FoodData Central
Health Benefits of Peas
- Satiety and Blood Sugar Control: The combination of protein and vegetable proteins in peas generates a lasting feeling of fullness, helping to avoid overeating and regulating blood sugar levels. This is due to their low glycemic index and high fiber content.
- Digestive Health: Peas are a fantastic source of prebiotics,specifically resistant starch,which encourages the growth of beneficial bacteria in the gut. Research suggests that regular consumption of legumes like peas can reduce the risk of certain types of digestive cancer by up to 50%. The fiber content also promotes regularity and prevents constipation.
- Support During Pregnancy: Peas are rich in folic acid (vitamin B9), crucial for the formation of the neural tube in the developing fetus and the prevention of neural tube defects. The Centers for Disease Control and Prevention (CDC) recommends 400 micrograms of folic acid daily for women of childbearing age.
- Immune System Boost: Being rich in vitamin C and antioxidants such as lutein and beta-carotene, peas combat oxidative stress