Are Canned Peas High in Cholesterol? The Truth Behind This Legume

November 16, 2025 •

3 min read

According to the National Institutes of Health, cholesterol is exclusively found in animal products. As a plant-based food, canned peas contain no cholesterol whatsoever, making them a safe and healthy addition to a heart-conscious diet.

Quick Summary

As a plant-based food, canned peas are naturally cholesterol-free. Their high soluble fiber content can actually help lower unhealthy cholesterol levels, promoting better heart health. The primary nutritional consideration with canned peas is managing sodium content.

Key Points

Zero Cholesterol: Canned peas, like all plant-based foods, contain no dietary cholesterol.
High in Fiber: The soluble fiber found in peas helps bind and excrete cholesterol, effectively lowering LDL ("bad") cholesterol levels.
Heart-Healthy Nutrients: Peas provide heart-supporting minerals such as magnesium, potassium, and calcium.
Sodium Consideration: Standard canned peas can be high in sodium, but low-sodium and 'no salt added' varieties are widely available and recommended for heart health.
Preparation Tips: Rinsing canned peas can help reduce their sodium content, making them a healthier choice.
Versatile Ingredient: Canned peas can be easily incorporated into many dishes, from soups to salads, to boost nutrition without adding cholesterol.

The Zero-Cholesterol Fact: Canned Peas and Plant-Based Nutrition

It is a common misconception that all foods contain cholesterol, but this is simply not true. Cholesterol is a waxy, fat-like substance that is produced by the liver and found only in animal products. Plant-based foods, including all types of fruits, vegetables, grains, and legumes, are naturally cholesterol-free. This fundamental biological fact means that both fresh and canned peas, which are legumes, contain 0 milligrams of cholesterol per serving.

This makes canned peas a healthy choice for individuals looking to manage or reduce their cholesterol intake. The primary dietary concern with some canned goods is their sodium content, not cholesterol. For those monitoring sodium, opting for low-sodium or 'no salt added' varieties is a smart choice. Once rinsed, the sodium can be significantly reduced, making canned peas a convenient and heart-healthy ingredient.

The Cholesterol-Lowering Benefits of Fiber in Peas

Beyond their cholesterol-free status, the high fiber content of peas provides significant cardiovascular benefits. Peas are rich in both soluble and insoluble fiber, with soluble fiber being particularly beneficial for lowering cholesterol.

Soluble Fiber's Action: When consumed, soluble fiber forms a gel-like substance in the digestive tract. This gel binds to dietary cholesterol and bile acids, preventing them from being reabsorbed into the bloodstream and instead promoting their excretion from the body.
Support for Healthy Cholesterol Levels: This mechanism of action is why a diet rich in legumes like peas is recommended for people looking to naturally reduce their low-density lipoprotein (LDL) or "bad" cholesterol levels.
Heart Health Minerals: In addition to fiber, peas are a good source of heart-healthy minerals like magnesium and potassium, which help regulate blood pressure, a key factor in heart disease prevention.

Canned vs. Fresh Peas: What's the Difference?

While nutritionally similar, the canning process does alter the nutrient profile of peas slightly. Understanding these differences can help you make the best choice for your dietary needs. The most significant differences are related to sodium and certain vitamins.


Feature	Canned Peas	Fresh Peas	Notes
Cholesterol	0 mg	0 mg	All peas are naturally cholesterol-free.
Sodium	Higher (standard versions)	Very Low	Low-sodium canned options are available, and rinsing reduces content.
Dietary Fiber	Good source, slightly lower	Excellent source	The heat from canning can break down some fiber, but it remains substantial.
Vitamin C	Lower	Higher	Vitamin C is heat-sensitive and can degrade during the canning process.
Protein	Good source	Good source	Protein content remains largely unaffected by canning.
Convenience	High	Lower	Canned peas are ready-to-eat and have a long shelf life.

For those focused on minimizing sodium, opting for fresh or frozen peas is ideal. However, for sheer convenience, choosing a low-sodium or 'no salt added' canned variety is a simple and effective strategy.

How to Incorporate Canned Peas into a Heart-Healthy Diet

Incorporating canned peas into your meals is easy and provides a nutritional boost. They are a versatile ingredient that can be added to many dishes to increase fiber and protein intake.

Add to Soups and Stews: Canned peas can be stirred directly into your favorite soups, stews, and casseroles for extra texture and nutrients. Add them towards the end of cooking to maintain their vibrant color and slight crunch.
Mix into Salads: A handful of rinsed canned peas can be tossed into green salads or pasta salads to bulk them up and provide a pop of green color.
Puree into Dips: For a creamy and savory dip, blend canned peas with lemon juice, garlic, and a touch of tahini to create a unique pea hummus. It's a great alternative to traditional chickpea hummus.
Combine with Grains: Mix canned peas with brown rice, quinoa, or other whole grains to create a nutrient-dense side dish. You can also sauté them with garlic and herbs for a quick and flavorful accompaniment to a main course.

Conclusion

To put it plainly, canned peas are not high in cholesterol, as they contain none at all. As a plant-based food, peas are naturally free of dietary cholesterol. Their nutritional value, particularly their high fiber content, is actually beneficial for heart health and can help manage your cholesterol levels. While canned peas may be higher in sodium than their fresh or frozen counterparts, choosing low-sodium versions or rinsing them thoroughly makes them a convenient and healthy option for a balanced diet. So, whether you choose fresh, frozen, or canned, peas are a great food to include in your heart-healthy eating plan.

Frequently Asked Questions

No, cholesterol is not found in canned peas. Cholesterol is a fat-like substance that is only present in animal-based foods. Peas, being a plant, do not contain any cholesterol.

Yes, canned peas can help lower cholesterol. They are a good source of soluble fiber, which forms a gel in your gut that binds to excess cholesterol and prevents it from being absorbed into the bloodstream.

Canned peas are a healthy option, but they differ slightly from fresh peas. The canning process can reduce some heat-sensitive vitamins like Vitamin C and often includes added sodium, though low-sodium options are available.

The primary drawback of standard canned peas for heart health is the potentially high sodium content, which can contribute to high blood pressure. Choosing low-sodium varieties or rinsing the peas can mitigate this issue.

To reduce the sodium in canned peas, simply drain the liquid from the can and rinse the peas thoroughly under running water before use. This process can significantly lower the sodium content.

Yes, pea protein powder, derived from dried peas, is cholesterol-free. As an animal-free product, it is a healthy protein supplement option for those watching their cholesterol intake.

Many plant-based foods can help lower cholesterol. These include other legumes like beans and lentils, whole grains like oats, nuts, seeds, and fruits and vegetables high in soluble fiber like apples and avocados.

Yes, studies have found that plant-based diets are highly effective at lowering cholesterol levels. They are naturally cholesterol-free and rich in fiber, which directly contributes to better heart health.