Energy & Metabolism
Peas
A sweet, starchy legume offering plant protein and lutein in a package most people already eat regularly.
Heart Health
Gut Health
Energy
Serving
1 cup, cooked (160g)
Calories Per Serving
134
Key nutrients
Plant protein, fiber, lutein, vitamin K
Nutrient density
70
Why it’s worth eating
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.
What you may notice
Digestive comfort
Visual comfort in low light
Markers worth tracking
Vitamin K and INR status
Fasting blood glucose
How to eat it
Steam or microwave briefly rather than boiling for extended periods, peas lose sweetness and vitamin C the longer they're cooked in water.
Pairs well with
Healthy fats, helps absorb the fat-soluble lutein and vitamin K
Mint, a traditional pairing that also aids digestion
Storage
Keep frozen peas in the freezer; fresh peas in the pod should be refrigerated and used within a few days.
The numbers, per 1 cup, cooked (160g)
35%
Vitamin K
7%
Vitamin A
25%
Vitamin C
3%
Calcium
14%
Iron
15%
Magnesium
9%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
13.3g
Peas, green, cooked, boiled, drained (FDC 170102)
Evidence
A
Highest-quality evidence in the legume group, from pooled RCT meta-analyses rather than bean-specific trials. High heterogeneity (I2=80%) and Pulse Canada co-funding. Pooled pulse evidence.
Study dose vs. serving
Median 130 g/day (about half to three-quarters cup cooked) lowered LDL 0.17 mmol/L (~5%). Glycemic trials averaged 152 g/day. Realistic serving, though the CMAJ authors note most North Americans would need to more than double current intake.
Ha V, Sievenpiper JL, de Souza RJ, et al. CMAJ. 2014;186(8):E252-262. DOI 10.1503/cmaj.131727. 26 RCTs, n=1037. Co-funded by Pulse Canada.
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
Details
Type
Fats
Season
Fresh late spring to early summer; frozen year-round
Forms
Fresh, frozen, dried split, protein isolate
Price
Budget
Bioactive
Resistant starch and soluble fibre
Heat stable
Yes
Reliability
3 / 5
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