The Carbohydrate Profile of Frozen Peas
Green peas are classified as a starchy vegetable, technically a legume. A half-cup serving of cooked, unseasoned frozen peas contains about 11 grams of total carbohydrates.
Breaking Down the Carbs: Fiber and Net Carbs
Of the 11 grams of total carbs, approximately 3.6 grams are dietary fiber, which is about 13% of the daily value. Fiber is indigestible and aids in digestive health, blood sugar control, and satiety. Subtracting the fiber from the total carbs gives a net carb count of roughly 7.4 grams. Green peas have a low glycemic index (GI) of 51, meaning they have a moderate impact on blood sugar levels.
More Than Just Carbs: Other Nutritional Highlights
Frozen peas are a good source of protein, providing about 4.1 grams per half cup. They are also rich in various vitamins and minerals, including Vitamins K, C, A, and B vitamins like folate, as well as minerals such as manganese, phosphorus, magnesium, potassium, and iron. Freezing helps preserve these nutrients. Peas also contain beneficial antioxidants like lutein and zeaxanthin.
Comparison Table: Frozen Peas vs. Other Common Vegetables
Here is a comparison of the carbohydrate and nutrient content of a half-cup serving of frozen peas with other vegetables:
| Vegetable | Total Carbs (g) | Dietary Fiber (g) | Net Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Frozen Peas | 11 | 3.6 | 7.4 | 4.1 |
| Broccoli (raw) | 2.9 | 1.3 | 1.6 | 1.3 |
| Carrots (cooked) | ~6.1 | ~2.5 | ~3.6 | ~0.6 |
| Corn (frozen) | ~14 | ~3 | ~11 | ~3 |
| Spinach (frozen) | ~3.5 | ~2.5 | ~1 | ~3 |
This table shows that while peas have more carbohydrates than some non-starchy vegetables, they also offer a notable amount of protein and fiber, making their net carb count reasonable compared to some other starchy options.
Incorporating Frozen Peas into a Healthy Diet
Frozen peas are a convenient and nutritious addition to various meals. They can be used as a simple side dish, added to soups, stews, or curries, blended into a pesto, or included in salads and pasta dishes.
Conclusion: A Small but Mighty Food
A half-cup of frozen peas contains 11 grams of carbohydrates, but this includes a significant amount of fiber and is accompanied by a wealth of other nutrients. Their complex carbohydrates, fiber, and protein contribute to satiety, gut health, and blood sugar management, making them a valuable part of a balanced diet, even for those monitoring carbohydrate intake.
The Health Benefits of Peas
Peas provide both soluble and insoluble fiber, supporting gut health and regularity. The fiber and protein content can assist with weight management by promoting fullness. High fiber intake is also associated with a reduced risk of certain cancers, such as colon cancer. The vitamins and minerals in peas contribute to immune function and cardiovascular health. Their low GI is beneficial for managing blood sugar.
