Carbs in Green Peas

Carb and Nutritional Information for Green Peas

Shelled snap peas
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Green peas are fairly starchy as vegetables go, so people on low-carb diets don't usually eat a lot of them. Still, peas are not nearly as starchy as potatoes or corn and are a rich source of nutrients, so fitting them in to your food plan from time to time is a good thing if it works for your particular diet.

This information is about green peas out of the pod.  Here is information about Snow Peas in the pod (although all pea pods are edible, snow peas are more tender).

  Snow peas have less carb than green peas out of the pods.

Carbohydrate and Fiber in Peas

  • ½ of cup raw peas: 7 grams of effective (net) carbohydrate plus 4 grams of fiber and 59 calories
  • ½ cup of cooked peas: 8 grams of effective (net) carbohydrate plus 4 grams of fiber and 67 calories
  • ½ cup of frozen uncooked peas: 6 grams of effective (net) carbohydrate plus 3 grams of fiber and 54 calories
  • ½ cup of canned peas, rinsed: 9 grams of effective (net) carbohydrate plus 3 grams of fiber and 70 calories

Glycemic Index for Peas

Three studies of fresh and frozen peas had an average glycemic index of 48.

More Information about the Glycemic Index

Glycemic Load of Peas

  • ½ cup of raw peas: 4
  • ½ cup of cooked peas: 5

  • ½ cup of frozen uncooked peas: 4

More Information About the Glycemic Load

Health Benefits of Peas

Peas are an excellent source of vitamin C, vitamin K, manganese, and most of the B vitamins. They are a very good source of vitamin A, magnesium, iron, potassium, zinc, copper and lutein.

  They are also high in many phytonutrients, including a polyphenol called coumestrol which may have special anti-cancer properties, and saponins, which may work with the other phytonutirents in green peas to fight insulin resistance.  These nutrients also have antioxidant and anti-inflammatory properties.

 

Although frozen peas do retain most of the nutrients of fresh peas, there is a bit of loss, and even more so for canned peas.  For example, canned peas contain less than half of the potassium of fresh peas, whereas frozen peas are about halfway between the two.

More Information About Green Peas at Calorie Count.

Selecting and Storing Green Peas

95% of the green peas consumed in the United States are either frozen or canned.  If you do happen to have the chance to purchase fresh peas in season, go for it!  Choose pods that are evenly green - not mottled or yellowish and that "snap" when you break them. Cook and serve them right away - the fresher the peas, the better the taste.  If you won't be able to manage that, store them in their pods in the refrigerator.

Did you know that one of the people we have to thank for peas in North America is Thomas Jefferson?  He cultivated 15 types of English peas alone in addition to other varieties, and took meticulous notes on their growth, productivity, and flavor.

  it is said that peas were his favorite vegetable.

More Carb Profiles:

Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 28.

Xu BJ, Yuan SH and Chang SK. Comparative analyses of phenolic composition, antioxidant capacity, and color of cool season legumes and other selected food legumes. J Food Sci. 2007 Mar;72(2):S167-77. 2007.

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