Measuring 80 Grams of Peas: Volume and Weight
While a kitchen scale is the most accurate way to measure 80 grams of peas, many people rely on volume measurements. An 80-gram portion is a standard serving size for vegetables and can be easily estimated without a digital scale. The key conversion to remember is that 80 grams of green peas, whether frozen or cooked, is approximately equal to a half-cup. This visual reference makes it simple to add the correct portion to a meal without extra tools. For a quick, non-precise measurement, a large handful is also a very close approximation, making it convenient for on-the-go meal prep or casual cooking.
Nutritional Profile of 80 Grams of Peas
An 80g serving of peas is packed with essential nutrients, making it a valuable addition to a balanced diet. The exact nutritional content can vary slightly depending on whether the peas are raw, frozen, or cooked, but the overall benefits are consistent. Below is a typical breakdown for an 80-gram serving:
- Calories: 62-67 kcal
- Carbohydrates: Approximately 11-12.5g
- Protein: Approximately 4-4.3g
- Fiber: Approximately 4g
- Vitamin C: Up to 36% of the Daily Value in raw peas
- Vitamin K: About 17-19% of the Daily Value
- Folate (B9): Approximately 11-13% of the Daily Value
This nutrient-dense profile shows why peas are not just a simple side dish but a functional food that supports various bodily functions, from immune health to energy production.
Health Benefits of an 80g Serving
Regularly consuming a modest portion of peas provides several key health benefits:
- Digestive Health: The high fiber content aids digestion and promotes a healthy gut microbiome.
- Weight Management: The combination of fiber and protein in peas helps you feel full and satisfied, which can assist with weight control.
- Heart Health: Peas are rich in potassium, folate, and fiber, all of which contribute to cardiovascular health.
- Antioxidant Power: Peas contain polyphenol antioxidants, which help protect your cells from oxidative damage.
Comparison Table: 80g Peas vs. 80g Cooked Carrots
To put the nutritional value of 80g of peas into perspective, here is a comparison with a similar portion of another common cooked vegetable, carrots:
| Feature | 80g Cooked Green Peas | 80g Cooked Carrots | Note |
|---|---|---|---|
| Protein | ~4.3 grams | ~0.6 grams | Peas are a significantly better source of plant-based protein. |
| Calories | ~67 calories | ~29 calories | Carrots are lower in calories, but less protein-dense. |
| Fiber | ~4.4 grams | ~3.3 grams | Both are good sources, but peas offer a slight edge in fiber content. |
| Vitamin K | ~17% DV | ~10% DV | Peas provide a higher percentage of the daily value for Vitamin K. |
| Folate | ~12.6% DV | ~5% DV | Peas are a much stronger source of Folate. |
This comparison highlights peas as a more protein-rich and nutrient-dense choice, particularly for those looking to increase their plant-based protein and vitamin intake.
Quick Tips for Incorporating 80g of Peas into Your Diet
- Side Dish: Add a simple half-cup of cooked peas to any main meal for a quick vegetable portion.
- Salad Topping: Sprinkle 80 grams of defrosted peas over a salad for added texture and nutrients.
- Soup or Stew: Stir peas into a hot soup or stew during the last few minutes of cooking to retain their bright color and texture.
- Pasta or Rice: Mix cooked peas into pasta or rice dishes to enhance their nutritional profile.
- Smoothie Boost: While less common, a handful of frozen peas can add a subtle sweetness and nutrients to a smoothie.
How to Prepare Your 80g Portion
- Boiling: For cooked peas, bring a pot of water to a boil. Add your measured 80g of peas and cook for 2-3 minutes, then drain.
- Microwaving: Place the 80g of peas in a microwave-safe bowl with a splash of water. Cover and microwave for 1-2 minutes.
- Steaming: Use a steamer basket over boiling water and steam for a few minutes until tender-crisp.
Conclusion
Ultimately, understanding what 80 grams of peas represents—a small half-cup—makes incorporating this nutritious legume into your diet straightforward. Whether you're weighing it precisely or using a simple visual estimate, this portion delivers a solid dose of protein, fiber, and essential vitamins for a low-calorie impact. Including this serving in your meals is an easy and effective way to boost your daily nutrient intake and support overall health. For further reading on the health benefits of green peas, consider visiting an authoritative source such as Healthline.
