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The Nutritional Powerhouse: Exploring the Health Benefits of Peas

Green pea's benefits and nutrition values

Peas, often considered a humble vegetable, pack a powerful nutritional punch that belies their small size. These tiny green spheres are not just a delightful addition to various cuisines but also offer an array of health benefits. From their impressive nutritional content to their potential impact on overall health, let's delve into the goodness of peas.

Nutritional Value of Peas (per 100 grams, according to USDA)

  • Calories: Approximately 81 kcal

  • Protein: Roughly 5.4 grams

  • Carbohydrates: Around 14.5 grams

  • Fiber: A significant 5.1 grams

  • Fat: Minimal, at about 0.4 grams

  • Vitamins: Rich in Vitamin A, Vitamin C, Vitamin K, and several B vitamins including folate (essential for cell division and DNA synthesis)

  • Minerals: Contains potassium, magnesium, iron, and calcium among others

Health Benefits of Peas

1. High in Nutrients:

Peas are a nutrient-dense food, offering a substantial amount of vitamins, minerals, and antioxidants. They are particularly high in Vitamin K, which is crucial for bone health and blood clotting, and Vitamin C, known for its immune-boosting properties.

2. Rich Source of Plant-Based Protein:

For those following a vegetarian or vegan diet, peas serve as an excellent source of plant-based protein. They contain a good amount of essential amino acids, aiding in muscle growth, repair, and overall bodily functions.

3. Fiber-Rich for Digestive Health:

The high fiber content in peas promotes digestive health by preventing constipation and supporting a healthy gut microbiome. Fiber also contributes to a feeling of fullness, potentially aiding in weight management.

4. Antioxidant Properties:

Peas contain various antioxidants, including flavonoids and carotenoids, which help combat oxidative stress in the body. These compounds may contribute to reducing the risk of chronic diseases like heart disease and certain cancers.

5. Supports Heart Health:

The combination of fiber, antioxidants, and phytonutrients in peas may contribute to heart health by reducing cholesterol levels and supporting healthy blood pressure.

6. Blood Sugar Regulation:

With a relatively low glycemic index, peas can help regulate blood sugar levels, making them a good choice for individuals managing diabetes or aiming to stabilize their blood sugar.

7. Versatile and Delicious:

Apart from their health benefits, peas are incredibly versatile in the kitchen. From soups and salads to stir-fries and side dishes, peas add a burst of color, flavor, and nutrition to numerous recipes.

Ways to Enjoy Peas

  • Fresh: Enjoy raw peas as a snack or add them to salads for a crunchy texture.

  • Cooked: Incorporate peas into various dishes such as soups, stews, curries, and rice preparations.

  • Pureed: Create flavorful dips or spreads by blending peas with herbs and spices.

  • Frozen: Frozen peas retain their nutritional value and are convenient for quick meals.

One of the best ways to enjoy the freshness and vibrant taste of peas is through a simple yet delicious recipe: Minted Pea Soup. This recipe highlights the sweetness of peas with a hint of refreshing mint, creating a comforting and flavorful dish perfect for any occasion.

Minted Pea Soup Recipe:


  • 2 cups fresh or frozen peas

  • 1 small onion, finely chopped

  • 2 cloves garlic, minced

  • 3 cups vegetable or chicken broth

  • 1 tablespoon olive oil

  • 2-3 sprigs fresh mint leaves

  • Salt and pepper to taste

  • Optional toppings: a dollop of yogurt or cream, fresh mint leaves for garnish


  1. Sauté: Heat the olive oil in a pot over medium heat. Add the chopped onion and sauté until translucent, then add the minced garlic and cook for another minute until fragrant.

  2. Add Peas: Add the peas to the pot and sauté for 2-3 minutes, stirring occasionally.

  3. Simmer: Pour in the broth, bring the mixture to a boil, then reduce the heat to low. Let it simmer for 8-10 minutes or until the peas are tender.

  4. Blend: Remove the pot from heat and allow the mixture to cool slightly. Remove the mint leaves from their stems and add them to the pot. Using an immersion blender or a regular blender, carefully blend the soup until smooth. Season with salt and pepper to taste.

  5. Serve: Reheat the soup if needed and ladle it into bowls. Garnish with a swirl of yogurt or cream if desired and a few fresh mint leaves for an extra pop of flavor.

  6. Enjoy: Serve this delightful minted pea soup as a starter or pair it with some crusty bread for a light and satisfying meal.

This minted pea soup not only celebrates the natural sweetness of peas but also introduces a refreshing twist with the addition of mint. It’s a comforting dish that’s both easy to make and incredibly flavorful, perfect for delightfully enjoying the goodness of peas!

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In conclusion, peas are a nutritional powerhouse offering an impressive array of health benefits. Whether consumed fresh, cooked, or frozen, these little green gems provide a burst of essential nutrients and contribute to overall well-being. So, why not add a dash of peas to your plate and savor both the taste and health benefits they offer?

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