Caloric and Nutritional Breakdown of White Peas
White peas, also known as safed matar or navy peas, are a staple in many cuisines, offering a rich source of plant-based protein, fiber, and essential minerals. However, their caloric density is highly dependent on how they are prepared. When dried, the nutrients are highly concentrated, but cooking them with water causes the peas to swell, distributing the nutrients and calories across a much larger weight.
Calories in 100g of Cooked White Peas
When boiled, 100 grams of white peas contain approximately 84 kilocalories (kcal). This relatively low number is a result of the peas absorbing a large volume of water during the cooking process. The remaining macronutrient profile is also altered, with a moderate amount of protein and carbohydrates and very little fat. This makes cooked white peas an excellent component of a low-calorie, high-fiber meal.
Here is a general breakdown of the nutritional content for 100g of cooked white peas:
- Calories: ~84 kcal
- Protein: ~5.4 grams
- Carbohydrates: ~14.5 grams
- Dietary Fiber: ~4.3 grams
- Fat: ~0.4 grams
Calories in 100g of Dried White Peas
In their dried, uncooked state, 100 grams of white peas are much more calorie-dense. While specific values can vary slightly between different sources and varieties, dried white peas typically contain between 255 kcal and 310 kcal per 100 grams. This higher concentration is due to the lack of water, meaning that every gram is packed with concentrated starches and protein.
For comparison, the approximate nutritional content for 100g of dried white peas is:
- Calories: ~255–310 kcal
- Protein: ~17–20 grams
- Carbohydrates: ~44–55 grams
- Dietary Fiber: ~11 grams
- Fat: ~0.6–1.2 grams
Cooking Process and Nutritional Changes
The most significant change between dried and cooked white peas is the water content. When you soak and boil the dried peas, they absorb water and expand. This increase in mass and volume means that a 100-gram serving of cooked peas contains much fewer calories and a lower concentration of nutrients than the same weight of dried peas. For example, to get 100 grams of cooked peas, you would start with a much smaller amount of dried peas. This is why it's crucial to specify the preparation state when discussing nutritional information.
Comparison Table: Dried vs. Cooked White Peas (per 100g)
| Nutrient | Dried White Peas (approx.) | Cooked White Peas (approx.) |
|---|---|---|
| Calories | 255–310 kcal | 84 kcal |
| Protein | 17–20 g | 5.4 g |
| Carbohydrates | 44–55 g | 14.5 g |
| Dietary Fiber | 11 g | 4.3 g |
| Fat | 0.6–1.2 g | 0.4 g |
| Water Content | Low | High |
Health Benefits of Incorporating White Peas into Your Diet
White peas offer numerous health benefits, making them a nutritious addition to any diet. Their combination of protein and fiber is particularly beneficial.
- Supports Digestive Health: The high fiber content promotes regular bowel movements and helps maintain a healthy gut microbiome.
- Aids Weight Management: Both protein and fiber increase feelings of fullness, or satiety, which can help manage appetite and reduce overall calorie intake.
- Stabilizes Blood Sugar: The fiber helps regulate the absorption of sugar into the bloodstream, preventing sharp spikes in blood glucose levels. This is beneficial for individuals with or at risk of diabetes.
- Boosts Heart Health: Regular consumption of legumes like white peas is associated with lower cholesterol and better blood pressure, contributing to a healthier heart.
- Provides Essential Nutrients: White peas are rich in vitamins and minerals, including iron, B-vitamins, magnesium, and potassium, which support various bodily functions.
Culinary Applications for a Healthy Diet
To maximize the health benefits, consider these preparation methods:
- White Pea Salad: A simple, refreshing salad with cooked white peas, chopped onions, tomatoes, cucumber, coriander, and a tangy dressing. This no-oil recipe is a fantastic snack or side dish.
- Soups and Stews: Add cooked white peas to your favorite soups and stews for extra protein and fiber. They add a creamy texture and enhance the nutritional value without much effort.
- Curries (Ragda): The Indian street food classic 'Ragda' is a delicious and hearty option. By using minimal oil and adding plenty of vegetables, you can create a flavorful and healthy meal.
- Homemade Snacks: For a healthier alternative to fried snacks, try oven-roasting dried white peas with a light seasoning of spices.
Conclusion
The number of calories in 100 g of white peas depends entirely on whether they are dried or cooked. While dried peas are very calorie-dense (~255–310 kcal), the cooked version is significantly lower in calories (~84 kcal) due to water absorption. Cooked white peas are a versatile, low-fat source of protein and fiber, offering substantial health benefits for digestion, blood sugar control, and weight management. By understanding this key difference, you can accurately track your intake and incorporate this healthy legume into a balanced diet. For those looking for more detailed nutritional information on legumes, the National Institutes of Health provides valuable resources.
