The Calorie Breakdown: How many calories are in mushy peas per 100g?
The calorie content of mushy peas can vary, largely depending on whether they are prepared from dried marrowfat peas at home or bought pre-prepared in a can or frozen package. On average, a 100g serving typically falls within the 72 to 87 kcal range. For instance, a popular brand of canned mushy peas reports 80-87 kcal per 100g, while another cites 82 kcal for its chip shop style version. This small variance is due to differing recipes, which can include added sugar and salt. A simple homemade preparation, using only rehydrated marrowfat peas and water, would have the most basic calorie count, with most of the energy coming from carbohydrates and protein.
Beyond Calories: A Complete Nutritional Profile
While calories provide the energy metric, understanding the full nutritional profile is key to assessing a food's health impact. Mushy peas offer a good balance of macronutrients and are particularly noted for their high fiber content. Here's a typical nutritional breakdown per 100g based on popular processed varieties:
- Protein: Approximately 4 to 6 grams. As a plant-based source, this contributes to satiety and muscle repair.
- Carbohydrates: Around 11 to 14 grams. A significant portion of these are complex carbs, providing sustained energy.
- Fiber: Typically 2.5 to 3.9 grams. The high fiber content is excellent for digestive health and helps you feel full.
- Fat: Less than 1 gram, and often stated as low as <0.5g or 0.6g. Mushy peas are naturally very low in fat.
- Sugar: 1 to 2 grams. The natural sugars in peas are supplemented by added sugar in some processed varieties. Checking the label is important.
- Salt (Sodium): Canned versions can have higher sodium levels, with one brand showing 0.75g per 100g. Homemade allows for complete control over salt content.
Nutritional Comparison: Mushy Peas vs. Garden Peas
The nutritional value of mushy peas differs slightly from their younger garden pea counterparts due to the use of mature, dried marrowfat peas. This process gives them a starchier texture and can change the nutrient density.
| Nutrient (per 100g) | Typical Mushy Peas (canned/frozen) | Typical Garden Peas (cooked, frozen) |
|---|---|---|
| Calories | 72-87 kcal | ~68 kcal |
| Protein | ~4-6 g | ~5 g |
| Carbohydrates | ~12-14 g | ~11 g |
| Fiber | ~2.5-4 g | ~4.4 g |
| Fat | <1 g | <1 g |
| Added Sugar | Present in some brands | Generally none |
| Added Salt | Present in canned brands | Usually none (unless added during cooking) |
As the table shows, garden peas may offer slightly more fiber and fewer carbs and sugars, especially without processing. However, both remain excellent low-fat, high-protein plant-based food options.
Making Mushy Peas Healthier
For those watching their salt and sugar intake, especially people on a restricted diet, making mushy peas at home is the best approach. It allows for full control over the ingredients. Follow these tips for a nutritious and delicious side dish:
- Use Dried Marrowfat Peas: Start with the raw ingredient to avoid added salt and sugar found in canned products.
- Flavor Naturally: Instead of excess salt and sugar, use fresh herbs like mint, parsley, or thyme for flavor. A dash of white pepper or a squeeze of lemon juice can also enhance the taste.
- Add Extra Vegetables: Boost the nutritional content by blending in other vegetables. For example, roasted cauliflower, red onion, and carrots can be added for extra flavor, fiber, and vitamins.
- Use Healthy Fats: Use a small amount of olive oil instead of butter to achieve a creamy texture without adding saturated fats.
The Role of Mushy Peas in a Healthy Diet
Mushy peas offer several health benefits that can make them a valuable part of a balanced diet. Their high fiber content is crucial for promoting satiety and regulating digestion. This feeling of fullness can aid in weight management by reducing overall calorie consumption. The protein content further contributes to this effect and is important for body maintenance and repair. Additionally, peas contain various vitamins, minerals, and antioxidants, supporting heart health and potentially lowering the risk of certain diseases. Incorporating legumes like peas into your diet can help achieve your recommended weekly intake. For more detailed information on the benefits of legumes, you can consult resources like Verywell Health.
Conclusion
In summary, how many calories are in mushy peas per 100g typically ranges from 72 to 87 kcal, making them a low-calorie side dish. While canned versions are convenient, they often contain added salt and sugar. The healthiest option is to prepare them at home from dried marrowfat peas, controlling ingredients for optimal nutritional benefits. With high levels of fiber and protein, and low fat content, mushy peas can be a filling and nutritious food that supports weight management and overall health.
