The exact number of calories can vary slightly, but around 84 kcal is a reliable average for 100 grams of cooked, unseasoned green peas. This low-calorie density, combined with a rich nutritional profile, makes green peas an excellent component of a balanced diet. Their versatility means they can be easily incorporated into soups, salads, side dishes, and more to boost nutritional value without significantly increasing caloric intake.
The Nutritional Breakdown of Cooked Green Peas
Beyond their calorie count, cooked green peas offer a wealth of nutrients that support overall health. A 100-gram serving is a great source of essential vitamins, minerals, and dietary fiber. Here is a look at the key nutritional facts:
- Macronutrients: A typical 100-gram portion contains around 5.4 grams of protein, 16 grams of carbohydrates, and a minimal amount of fat (about 0.22 grams). The protein and fiber content contribute to satiety, helping you feel full for longer.
- Fiber: With approximately 5.5 grams of dietary fiber per 100 grams, green peas are an excellent source for improving digestive health. Fiber aids regularity and promotes a healthy gut microbiome.
- Vitamins: Green peas are rich in vitamins, including vitamin K, which is vital for blood clotting and bone health, and vitamin C, a powerful antioxidant. They also contain thiamin (B1), folate (B9), and vitamin A.
- Minerals: Key minerals found in green peas include manganese, iron, magnesium, and potassium. Manganese is important for bone formation and nutrient metabolism, while iron is crucial for oxygen transport throughout the body.
Impact of Cooking Methods and Preparation on Calories
The way green peas are cooked can influence their final calorie count. When boiled and drained without any added ingredients, the calorie content remains low. However, introducing other elements can alter the nutritional profile.
Factors that increase calories:
- Butter or oil: Sautéing peas in butter or oil significantly raises the total calorie and fat content. Just one tablespoon of butter can add over 100 calories.
- Creamy sauces: Adding a creamy sauce made with high-fat dairy products can quickly turn a low-calorie side dish into a more indulgent one.
- Salt: While salt does not add calories, excess sodium can be a health concern, especially for those with high blood pressure. It is best to cook without salt and season to taste.
Tips for keeping peas low-calorie:
- Steaming: This method retains more nutrients and requires no added fats.
- Boiling: Boiling in plain water and draining well keeps calories to a minimum.
- Microwaving: A quick and simple way to cook peas without any added fat.
Comparison Table: Green Peas vs. Other Legumes
Here is a comparison of the calorie and protein content for a 100-gram serving of various cooked legumes, highlighting how cooked green peas stack up nutritionally.
| Legume Type (100g, cooked) | Approximate Calories | Approximate Protein | Key Benefit |
|---|---|---|---|
| Green Peas | 84 kcal | 5.4 g | Rich in fiber and vitamins |
| Chickpeas | 164 kcal | 8.9 g | Very high in dietary fiber |
| Black-eyed Peas | 134 kcal | 8.2 g | Good source of iron and folate |
| Lentils (Mature) | 116 kcal | 9.0 g | Excellent source of plant-based protein |
| Split Peas | 118 kcal | 8.3 g | High in folate and iron |
The Role of Cooked Green Peas in a Healthy Diet
Cooked green peas are not just a low-calorie food; they are a nutritional powerhouse that supports various health goals. Their high fiber and protein content make them an excellent food for weight management, as they promote a feeling of fullness. For plant-based diets, they offer a great source of protein and essential micronutrients often found in animal products, such as iron. The antioxidants in peas help fight inflammation and reduce the risk of certain chronic diseases. They also contribute to stabilizing blood sugar levels due to their low glycemic index. This combination of properties makes them a valuable addition for managing diabetes and promoting cardiovascular health. For more detailed information on their overall health impact, including blood sugar control, check out the Cleveland Clinic's comprehensive overview.
Conclusion
In summary, 100 grams of cooked green peas contain approximately 84 calories, depending on preparation. Their low-fat, high-fiber, and nutrient-rich composition makes them a perfect addition to any healthy eating plan. They provide sustained energy, support digestive health, and contribute to weight management. By understanding the simple nutritional facts, you can make informed decisions and enjoy the health benefits of this small but mighty legume.
