Peas
A sweet, starchy legume offering plant protein and lutein in a package most people already eat regularly.
Energy
Gut Health
Vision
Peas are a good source of protein, fiber, vitamins A, C, and K. They support eye, skin, and immune health. Add peas to soups, salads, or stir-fries for a nutrient boost.
Peas
Per
1 cup, cooked (160g)
Calories
134
Vitamin K
35%
Vitamin A
7%
Vitamin C
25%
Vitamin B12
0%
Vitamin D
0%
Iron
14%
Magnesium
15%
Potassium
9%
Calcium
3%
Fiber
13.3g
Nutrition Highlights
Plant protein, fiber, lutein, vitamin K
Fuhrman ANDI chart, cooked, 1.5 cups
Nutrition Density Score (ANDI Score)
70
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Steam or microwave briefly rather than boiling for extended periods — peas lose sweetness and vitamin C the longer they're cooked in water.
Absorption Boost
Healthy fats — helps absorb the fat-soluble lutein and vitamin K
Mint — a traditional pairing that also aids digestion
Use Caution If
You take warfarin or other blood thinners — moderate vitamin K content; keep intake consistent
You have IBS or are FODMAP-sensitive — peas can be a trigger for some people
Storage
Keep frozen peas in the freezer; fresh peas in the pod should be refrigerated and used within a few days.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort
Visual comfort in low light
Objective
(Quarterly)
Vitamin K and INR status
Fasting blood glucose