Do Sweet Peas Have Vitamin K in Them? An In-Depth Look

December 15, 2025 •

4 min read

One cup of boiled green peas contains almost half of your recommended daily allowance of vitamin K, making them a powerful source of this essential nutrient. Sweet peas, specifically the edible garden variety, do contain vitamin K, a fat-soluble vitamin crucial for blood clotting and maintaining strong bones.

Quick Summary

Edible sweet peas are a good source of vitamin K, which is essential for healthy blood clotting and bone metabolism. The concentration of this nutrient can vary depending on the preparation and type, with pea shoots offering an especially high amount. They are also packed with protein, fiber, and other key vitamins and minerals.

Key Points

Vitamin K Source: Edible sweet peas contain vitamin K, a crucial nutrient for proper blood clotting and bone health.
Nutrient-Dense: Sweet peas are also rich in fiber, protein, vitamin A, and vitamin C, offering a broad spectrum of health benefits.
Edible vs. Ornamental: It is crucial to only consume edible garden peas (Pisum sativum), as ornamental sweet peas (Lathyrus odoratus) are poisonous.
Improved Absorption: Pairing peas with a healthy fat, like olive oil, can enhance the body's absorption of fat-soluble vitamin K.
Varied Concentration: The amount of vitamin K varies by pea type; for instance, pea shoots are significantly higher in vitamin K than mature peas.
Processing Matters: Fresh or frozen green peas generally offer higher vitamin K levels than canned or dried split peas.
Versatile Ingredient: Sweet peas can be easily added to many dishes, from salads and soups to side dishes, to boost nutritional intake.

A Powerhouse of Nutrition: The Role of Sweet Peas

While often celebrated for their mild, sweet flavor, edible garden peas (the varieties of Pisum sativum commonly known as green or English peas) are surprisingly robust in their nutritional offerings. The question, "Do sweet peas have vitamin K?" is met with a definitive 'yes,' but the deeper answer reveals a nutritional profile more impressive than many assume. Beyond vitamin K, these versatile legumes provide a wealth of other health-promoting compounds, from bone-building minerals to gut-friendly fiber. Understanding the full scope of their benefits highlights why they deserve a consistent place in a healthy diet.

Vitamin K in Sweet Peas: A Closer Look

Vitamin K is a fat-soluble vitamin that plays two crucial roles in the human body: facilitating proper blood coagulation and supporting bone health. Edible sweet peas contain a notable amount of this vitamin, specifically the K1 form known as phylloquinone. Nutritional data indicates that a single cooked cup of green peas can supply a substantial portion of an adult's Daily Value (DV) for vitamin K. This makes them an excellent plant-based option for boosting your intake. It's important to remember that vitamin K is a fat-soluble vitamin, meaning it is absorbed best when consumed with a source of healthy fat. Drizzling a small amount of olive oil on your peas or having them as part of a meal containing avocado or nuts can maximize the nutritional benefit.

A Tale of Two Peas: Edible vs. Ornamental

An important distinction must be made between the culinary peas we eat and the ornamental 'sweet pea' flowers that grace gardens. While green peas are safe and nutritious, ornamental sweet pea flowers (Lathyrus odoratus) are toxic and should never be ingested. The article focuses exclusively on the edible varieties, which include garden peas, snow peas, and sugar snap peas. The nutritional content, including vitamin K, discussed here pertains only to the safe, edible types.

Nutritional Variations Across Pea Types

The vitamin K content can vary depending on the type and preparation of the edible pea. For instance, pea shoots, the young leaves and tendrils of the pea plant, are a highly concentrated source of nutrients. A 100-gram serving of pea shoots contains a remarkable 280 micrograms of vitamin K. Whole, cooked green peas also provide a strong dose, while processed versions may have slightly different profiles. Comparing the nutritional content across various pea products can help you make informed dietary choices.

Comparison of Vitamin K in Various Pea Forms


Pea Product	Approximate Vitamin K (per 100g)	Notes
Pea Shoots	280 mcg	Very high concentration, often used as a microgreen.
Raw Green Peas	~25-40 mcg	High value; exact amount varies.
Cooked Green Peas	~41 mcg	Cooking can slightly alter concentration.
Cooked Split Peas	~9.8 mcg	Lower concentration than whole green peas.
Canned Green Peas	~21 mcg	Slightly lower than fresh/cooked, due to processing.

Beyond Vitamin K: Other Health Benefits

The nutritional advantages of sweet peas extend far beyond vitamin K. They are a treasure trove of other beneficial components that contribute to overall health. For instance:

Fiber for Digestive Health: Sweet peas are rich in dietary fiber, which promotes regular bowel movements, aids in digestion, and helps prevent constipation. The high fiber content also helps you feel full, which can aid in weight management.
Protein for Satiety: With a decent amount of plant-based protein, peas contribute to feelings of fullness and can help regulate blood sugar levels by slowing down the digestion of starches.
Essential Minerals: Peas contain vital minerals like manganese, magnesium, and iron. These support a wide range of bodily functions, from metabolism to nerve function and bone health.
Antioxidants and Vitamins: They are also a good source of antioxidants, including vitamins C and E, and other B vitamins. These antioxidants help protect the body's cells from damage caused by free radicals.

How to Add Sweet Peas to Your Diet

Incorporating more sweet peas into your meals is simple. Here are a few ideas:

Toss fresh or frozen peas into salads for a pop of sweetness and color.
Add a handful of peas to pasta dishes or risottos during the last few minutes of cooking.
Puree cooked peas with mint and a little olive oil to create a flavorful, nutrient-dense spread.
Stir-fry snap peas with other vegetables and a protein source for a quick and healthy meal.
Blend them into soups for added thickness, fiber, and nutrients.

A Concluding Perspective on Sweet Peas and Vitamin K

Sweet peas are a valuable and delicious source of vitamin K, but their benefits are far-reaching. From promoting bone and heart health to aiding digestion and providing essential antioxidants, these small legumes offer a comprehensive boost to your nutrition. By distinguishing between edible and ornamental varieties and understanding how to best absorb their nutrients, you can fully leverage the health advantages of sweet peas. Their versatility in the kitchen makes them an easy and rewarding addition to almost any meal. Their vitamin K content alone is a compelling reason to include them in your diet, but their overall nutritional profile truly solidifies their reputation as a health-promoting vegetable.

Summary

Sweet peas, especially the edible varieties, are a good source of vitamin K, which is essential for blood clotting and bone health. The concentration can vary depending on the type and preparation, with pea shoots being particularly rich. To optimize absorption, it's best to consume them with a healthy fat source. Beyond vitamin K, sweet peas offer significant amounts of fiber, protein, and other important vitamins and minerals. A comparison reveals that while all edible peas are beneficial, fresh and cooked green peas provide a solid dose of vitamin K, higher than processed split peas. Including sweet peas in a balanced diet is an easy way to boost nutrient intake and support overall well-being. Remember the key distinction between edible garden peas and the toxic ornamental types.

Frequently Asked Questions

The term 'sweet pea' can refer to the common edible garden pea (Pisum sativum) or the ornamental flowering plant (Lathyrus odoratus). It is the edible garden pea variety that is safe to eat and contains vitamin K, not the poisonous flowering plant.

The vitamin K found in sweet peas, primarily phylloquinone (K1), is vital for two main bodily functions: it serves as a co-factor for proteins involved in blood clotting and is essential for bone metabolism.

No, frozen peas are typically processed and frozen at their peak freshness, which helps to preserve their nutrient content, including vitamin K. They remain a reliable source of the vitamin.

As a fat-soluble vitamin, vitamin K is relatively stable during cooking. While there might be some minor loss, the majority of the vitamin K content in sweet peas is retained even after boiling.

To maximize the absorption of vitamin K, a fat-soluble vitamin, it is best to consume peas with a source of healthy fat, such as olive oil, avocado, or nuts.

Pea shoots are the young leaves and tendrils of the pea plant. They are a concentrated source of many nutrients, and research shows they contain a much higher amount of vitamin K than the mature pea seeds.

For individuals taking blood-thinning medications like warfarin, it is important to maintain a consistent intake of vitamin K. The amount of vitamin K in sweet peas can affect these medications, so consult a doctor or registered dietitian for guidance.