Read about the nutrition facts, health benefits, nutritional value and calories found in Green Pea

Green Pea Nutrition

The intense green color and sweet flavor is enough to remind you of the delicious and tasty peas you had in your favorite vegetable pulao last weekend. Isn’t it? Well, with a vegetable that is just as delectable as its vibrant texture, no one is spared from the temptation that green peas develop in every individual’s tummy. But most of you must have had a great time playing with these bright colored tiny balls in your plates during childhood for the simple reason that you didn’t like popping them in your mouth. Known to have originated in the sub-Himalayan plains of north-west India, green pea cultivation has spread extensively across all temperate and semi-tropical regions, known by a variety of names, like English peas, sweet peas, garden peas, and pease. Botanically referred to as Pisum sativum, green peas are a member of the legume family, which also includes lentils, chickpeas, and beans. They are one of those few legumes that are generally sold and cooked as fresh vegetables. Rounded and slightly curved in shape, green pea pods contain the green and vibrant pea seeds that are surprisingly a chock-a-block of vital nutrients, similar to all other legumes. Take a look at the myriad of healthy benefits that green peas are laden with, giving you umpteen reasons to toss a few boiled pea pods in your meals to grab every additional nutrient.



A native of central Asia and Middle East, green peas are believed to have been in existence for almost thousand years. Historians state that it was one of the first food crops to be cultivated by humans, particularly in northwestern India, Pakistan, or adjacent areas of former USSR and Afghanistan. The deliciously sweet vegetable was consumed in its dry form and became popular as a fresh food only in the 16th century in Europe with a change in the cultivation techniques. Recently in the 1970s, the sugar snap peas were developed that were a result of the cross between garden peas and snow peas. The largest commercial producers of fresh green peas are the United States, Great Britain, China, Hungary, and India. While Canada is the largest producer and exporter of peas, India leads in importing the vegetable due to its large popularity amongst the masses.


Health Benefits of Matar (Green Peas)


  • An excellent source of phytonutrients with anti-oxidant properties, green peas help in neutralizing the free radicals in the body, thereby reducing blood vessel damage and accumulation of cholesterol in the artery walls. As a result, the risk of development and progression of atherosclerosis, stroke, heart disease, and arthritis are lowered to great extents.

  • Green peas contain the special plant protein called lectins which play a major role in dissolving clumps of red blood cells, which can otherwise become clots at later stages.

  • The presence of the carotenoid, lutein, has been proven to effectively reduce the risk of age-related macular degeneration and cataracts.

  • Enriched with powerful antioxidants, vitamins A, C, and E, green peas lower the chances of experiencing heart diseases and strokes, promote bone health, and enhance the process of proper blood clotting.

  • Folate and vitamin B6 are significant for the proper functioning of the cardiovascular system by reducing the accumulation of the amino acid, homocysteine in the body. Both these nutrients are found in plentiful amounts in green peas; thus, preventing the risk of heart diseases and strokes.

  • Regular consumption of green peas by pregnant women lowers the risk of neutral birth defects due to the presence of the mineral folate in abundance.

  • Regular intake of iron-rich foods, including green peas, promotes proper blood cell formation, fights fatigue, and prevents the occurrence of anemia. Besides, iron is essential for transporting oxygen from the lungs to the rest of the body.

  • Vitamin C, in particular, is instrumental in preventing and reducing the development of almost all forms of cancer, including leukemia, lymphoma, lung, colorectal, and pancreatic. The risk of other sex hormone-related cancers like breast, prostate, cervix, and ovarian is also lowered significantly.

  • A great source of dietary fiber, green peas helps with weight management and keeps the digestive health under control. Fiber is also known as a successful remedy for preventing constipation, lowering cholesterol levels, reducing cancer risk, and relieving other gastro-intestinal issues.

  • With essential nutrients and fewer calories, green peas can be easily incorporated into your weight loss diet or if you are trying to maintain a healthy weight.

  • Green peas have also been recommended for maintaining a healthy vision, stabilizing the levels of blood sugar in the body, boosting immune system, and increasing energy function in the body.


Nutritional Value & Calories In Green Pea

Amount: 1 cup

Total Weight: 145 g


Basic Components

7.9 g
114 g
1.3 g
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
21 g
Dietary Fiber
7.4 g
8.2 g

Fats & Fatty Acids

Total Fat
580 mg
Saturated Fat
103 mg
Monounsaturated Fat
51 mg
Polyunsaturated Fat
271 mg
Omega-3 Fatty Acids
51 mg
Omega-6 Fatty Acids
220 mg
Vitamin A
1109 IU
Vitamin C
58 mg
Vitamin E
189 mcg
Vitamin K
36 mcg
386 mcg
191 mcg
3 mg
Vitamin B6
245 mcg
94 mcg
Pantothenic Acid
151 mcg
41.2 mg
0.3 mg
36 mg
2.1 mg
48 mg
157 mg
354 mg
7.3 mg
1.8 mg
255 mcg
595 mcg
2.6 mcg

How many calories in green peas (per 100 gm)

Green peas have about 81 calories per 100 gm of weight.


How to Buy Green Peas


  • Green peas are sold fresh, dried, and in canned and frozen forms.

  • While buying fresh green peas, look for pods that are firm velvety, and smooth. They should have a bright green color and be crunchy.

  • Select pods that feel heavy on the weight and have sufficient number of pea seeds, without much empty room inside.

  • You can check the number of pea seeds by gently shaking the pod and noticing the slight rattling sound.

  • Avoid broken or limping pods. Also, never buy pods that are puffed, water soaked, or have mildew residue.

  • Pods that have a light or dark green color, or are yellow, whitish, or speckled with grey, should not be purchased.

  • When given a choice between canned and frozen varieties, go for frozen peas as they retain their flavor and texture, and contain lower sodium content.

  • Dried peas are found in sealed packages in supermarkets or in bulk at natural food stores.


Green Pea Storage Tips


  • Fresh green peas should be consumed on the day of purchase to enjoy their maximum taste and flavor. But if you wish to consume them on a future date, store them unwashed in a perforated plastic bag in the refrigerator where they will last for two to three days.

  • Alternatively, you can freeze the green peas to extend their shelf life. Blanch them for a minute or two and place them in the freezer where they will last for up to six to twelve months at the most.

  • Frozen packets of green peas should be consumed within 6-12 months from the packing date, instead of following the 24-30 month expiry date printed.

  • Store dried peas in an airtight container in a cool, dry place for up to one year. Instead, you can freeze them for an indefinite period.

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