Nutrition Deep Dive: How much protein is in 100g of white peas?

According to nutritional data, 100 grams of dried white peas contain a significantly higher amount of protein, up to 17-20 grams, compared to the cooked version. This distinction is crucial for understanding how much protein is in 100g of white peas and effectively incorporating this versatile legume into a healthy, balanced diet.

Quick Summary

The protein content of white peas varies between dried and cooked forms, offering a substantial plant-based protein source. These legumes are also packed with fiber, iron, and B vitamins, supporting weight management, heart health, and digestion. Proper preparation is key to maximizing their nutritional value.

Key Points

• Dried vs. Cooked Protein: Dried white peas contain 17-20g of protein per 100g, while cooked peas offer a lower amount, around 5.4-10g, due to water absorption.

• Rich in Fiber: White peas are an excellent source of dietary fiber, promoting satiety and aiding in digestive health.

• Packed with Nutrients: They provide essential vitamins and minerals, including iron, magnesium, and B vitamins.

• Supports Weight Management: The high protein and fiber content helps to control appetite and calorie intake.

• Boosts Heart Health: Fiber in white peas can help lower cholesterol levels and support a healthy heart.

• Blood Sugar Control: Fiber helps in regulating blood sugar levels.

• Versatile in Cooking: A simple and affordable ingredient for curries, soups, salads, and snacks.

Understanding the Protein Content in White Peas

White peas, also known as safed vatana, are a valuable source of plant-based protein. The protein content differs based on whether they are dried or cooked. 100g of dried white peas typically provides around 17 grams of protein. When cooked, white peas absorb water, which lowers the protein concentration per 100g to about 5.4 to 10 grams. This means that while a small amount of dried white peas offers a good protein boost, a larger serving of cooked peas is needed to reach a similar protein intake.

Other Nutritional Highlights of White Peas

In addition to protein, white peas offer fiber, iron, and B vitamins. A 100g serving of dried peas can contain up to 11 grams of fiber.

Health Benefits of Adding White Peas to Your Diet

Including white peas can offer several health advantages due to their nutrient profile. The fiber and protein content can help with weight control, and the fiber may help in reducing cholesterol levels and managing blood sugar. Fiber also supports digestive health.

Culinary Uses and Preparation

White peas are versatile in cooking. They are usually soaked overnight before cooking. Common uses include curries, soups, salads, and roasted snacks.

White Peas vs. Other Legumes: A Comparison

Here is a comparison of the protein and fiber content of cooked white peas with other common cooked legumes, per 100g:

Nutrient	Cooked White Peas (approx.)	Cooked Lentils (approx.)	Cooked Chickpeas (approx.)
Protein	5.4–10 g	9 g	8 g
Fiber	4.3–5.5 g	~8 g	~7 g
Carbohydrates	14.5 g	~20 g	~27 g
Fat	0.4 g	0.38 g	~1.3 g
Texture	Soft, creamy when cooked	Varies by type	Firmer, nutty

White peas compare favorably to lentils and chickpeas as a source of both protein and fiber.

Conclusion: A Nutritious Addition to Any Diet

The amount of protein in 100g of white peas varies depending on whether they are dried or cooked, with dried having a higher concentration. Cooked white peas still offer a good amount of plant-based protein, alongside significant fiber and essential nutrients. They are an economical, adaptable, and healthy option for a variety of dishes.

For more detailed nutritional information, consult reliable sources such as official food databases like {Link: USDA FoodData Central https://fdc.nal.usda.gov/fdc-app.html#/}.

Frequently Asked Questions

Are white peas a complete protein?

White peas, like many legumes, are not a complete protein on their own. They can be combined with grains, such as rice or whole-wheat pita, to create a complete protein source containing all nine essential amino acids.

How do you cook dried white peas?

To cook dried white peas, they should first be soaked overnight to soften them. After soaking, rinse the peas and cook them in fresh water until they are tender. They can be boiled on a stovetop or cooked in a pressure cooker.

Are white peas good for weight loss?

Yes, white peas are beneficial for weight loss. Their high fiber and protein content helps promote a feeling of fullness, which can reduce appetite and overall calorie consumption.

What is the difference between white peas and chickpeas?

While both are legumes, white peas have a softer, creamier texture when cooked, whereas chickpeas are firmer and have a nuttier flavor. White peas also have a slightly different nutritional profile.

Can people with diabetes eat white peas?

Yes, people with diabetes can eat white peas. Their high fiber content helps regulate the absorption of glucose into the bloodstream, which helps prevent spikes in blood sugar levels.

What are some popular dishes using white peas?

White peas are a staple in many cuisines, particularly Indian. Popular dishes include ragda pattice and ghugni, as well as a variety of curries and stews.

Do white peas have anti-inflammatory properties?

Yes, white peas contain phytochemicals like phenols and flavonoids, which have antioxidative and anti-inflammatory properties that can help protect the body from free radical damage.