Green peas - calorie content, beneficial properties and harm. What are the benefits of green peas, how many calories are in them, and what does it contain?

Dried peas are rich in vitamins B, A and ascorbic acid. It contains a lot of iron, phosphorus, calcium, potassium, zinc, magnesium.

The calorie content of peas boiled in water per 100 grams is 59.8 kcal. In 100 g of product:

• 5.9 g protein;
• 0 g fat;
• 9.1 g carbohydrates.

Boiled peas are enriched with vitamins B, A, E, C, PP, minerals sulfur, magnesium, potassium, iodine, sodium, calcium, chlorine. Regular consumption of such dishes normalizes the functioning of the heart and blood vessels, accelerates metabolism, lowers blood pressure, reduces cholesterol in the blood, and cleanses the intestines of toxins.

Calorie content of boiled peas in puree per 100 grams

The calorie content of boiled peas in the form of puree per 100 grams is 35.4 kcal. In 100 g of dish:

• 2.15 g protein;
• 0.19 g fat;
• 6.8 g carbohydrates.

In addition to peas, potatoes, spices, salt, carrots, and onions are added to the puree. The dish is rich in vitamins and minerals that have a beneficial effect on the functioning of the heart, vascular system, gastrointestinal tract, and nervous system.

Calorie content of green peas per 100 grams

The calorie content of fresh green peas per 100 grams is 74 kcal. 100 g of peas contains:

• 5.2 g protein;
• 0.15 g fat;
• 13.6 g carbohydrates.

The product is rich in essential protein, healthy plant sugars, and easily digestible vegetable fat. It contains a lot of vitamins B, PP, essential amino acids. If you do not have problems with the gastrointestinal tract, be sure to include green peas in your diet.

Calorie content of canned peas per 100 grams

The calorie content of canned peas per 100 grams is 55.7 kcal. In 100 g of product:

• 3.58 g protein;
• 0.13 g fat;
• 9.9 g carbohydrates.

Canned peas help reduce cholesterol levels, improve bone health, prevent the development of cancer, and are an effective means for preventing anemia. With regular use of this product, the functioning of the nervous system is normalized and immunity is increased.

Calorie content of fried peas per 100 grams

The calorie content of fried peas per 100 grams is quite high and amounts to 170 kcal. A 100 gram serving contains:

• 5.1 g protein;
• 13 g fat;
• 8.4 g carbohydrates.

Doctors and nutritionists do not recommend overusing this dish. Fried peas are allowed in very limited quantities when losing weight and during a diet. It should be avoided in case of cholecystitis, pancreatitis, inflammatory processes of the stomach and intestines. When overeating fried peas, flatulence, diarrhea, constipation and other disturbances in the gastrointestinal tract occur.

Benefits of green peas

The following benefits of green peas have been proven:

• the product is saturated with citric and oxalic acids, which are necessary for kidney stones and sand;
• the diuretic properties of green peas make it possible to use it if you are prone to edema;
• the product is enriched with fiber, which stimulates the functioning of the stomach and intestines and removes toxins from the body;
• minerals and vitamins of green peas are beneficial for the health of the heart and blood vessels, and provide effective prevention of blood clots and hypertension;

• legumes contain a lot of iodine and iron - minerals that prevent anemia;
• with regular consumption of legumes, metabolism is restored, the aging process of the body is inhibited, and a powerful antioxidant effect is exerted;
• peas normalize fat metabolism and lower the level of bad cholesterol;
• Green peas, due to their large amount of B vitamins, are useful for stimulating brain function.

Harm of green peas

You should avoid eating green peas if:

• circulatory disorders;
• exacerbations of gastrointestinal diseases;
• with a tendency to bloating and flatulence;
• diagnosing diseases of the gallbladder and ducts, as well as the pancreas.

To eliminate the "blowing" properties of peas, they should be soaked in water before boiling for 12 hours.

Peas belong to the legume family, the benefits of which were appreciated in ancient times. Archaeological discoveries have confirmed that this vegetable was known hundreds of years BC. Having spread in ancient Rome, Greece, Egypt, India and China, it came to Europe. In the beginning, it was used as animal feed, and then it was appreciated by humans and included in the diet. Only a few centuries ago it began to be consumed in its unripe form. Since then, widely used in this form, green peas have found wide use in cooking. Due to their low calorie content, green pea dishes are often included in the diet of people on a strict diet.

Freezing and canning are the main ways to extend the shelf life of this product.

What are green peas made of?

Even though green peas don't play a major role in most culinary dishes, it's worth remembering that these little green balls are a nutrient-dense, low-calorie food. The benefit of peas is to supply the body with a large amount of protein.

Unripe green peas contain much more beneficial properties and have lower calorie content, unlike mature varieties. Peas are a source of beta-carotene, vitamins C, D, K, as well as B vitamins necessary for the normal functioning of the nervous system. It also contains large amounts of sodium, potassium, phosphorus, iron, copper, cobalt, iodine, magnesium and folic acid. Another advantage of peas is that they have low calorie content and are very easily digestible.

Beneficial properties for the body

These little green balls, hated by many people as children, have amazing benefits for the body. Green peas, since they belong to the legume family, are characterized by a high protein content and at the same time are a low-calorie dietary product, but their beneficial properties do not end there, because:

• The fiber contained in green peas maintains the proper functioning of the digestive system, which improves the results of the weight loss process.
• It is an excellent source of antioxidant vitamins A, C and E.
• Green peas contain niacin, whose benefits are known to lower cholesterol (consuming half a glass of peas per day for 2 months can reduce bad cholesterol by 30%).
• Green peas are a product rich in iron; regular consumption of it reduces tiredness and fatigue and, most importantly, eliminates the risk of developing anemia. Moreover, iron is a very important component in the flow of oxygen from the lungs to the cells of the entire body.
• Green peas also contain folic acid salt, which is necessary for proper DNA synthesis inside cells. So, if you are pregnant, eat a lot of green peas - it will bring many benefits to your health and the health of your baby!
• The presence of vitamin B6 and folic acid has a beneficial effect on the circulatory system by reducing the accumulation of an amino acid known as homocysteine. Homocysteine ​​is considered a risk factor for the development of plaque changes and thrombotic complications.
• Green peas improve metabolism, cleanse the body of toxins and carcinogens, improve gut health and intestinal motility, and reduce the risk of gastrointestinal disorders and colon cancer. Peas contain significant amounts of antioxidant vitamins that help reduce the risk of gastrointestinal cancer.
• Due to the high content of vitamins K, B1, B3, B6 and folic acid, they represent an excellent dietary basis for strengthening bone mass and can prevent diseases such as osteoporosis and arthritis.
• Affects the normalization of carbohydrate metabolism - fresh peas should be consumed by diabetics, but in reasonable quantities.
• May prevent nerve diseases due to its anti-inflammatory properties.
• Green peas act as an antidepressant, have a positive effect on mental health, and reduce the risk of melancholy.
• Eating green peas will speed up immune system function, improve vision, add energy and stabilize blood sugar levels.

How many calories are in green peas?

The calorie content of green peas per 100 g of product is only 76 calories.

Nutritional value per 100 g:

• Energy value – 76 kcal;
• Fiber – 6.0 g;
• Protein – 6.7 g;
• Fats – 0.4 g;
• Carbohydrates – 17 g.

Even though peas are a low-calorie food, they increase the feeling of fullness. Therefore, it should appear on the plates of everyone who cares about their figure.

Fresh peas must be in the diet of children and adolescents.

Peas harvested at the milk stage, when the seeds are fully formed but still soft and juicy, contain a high percentage of healthy sugars. Sweet pea varieties have great benefits for athletes and people with an active lifestyle - they supply the body with energy, support body regeneration, and help cope with physical stress.

Medicinal recipes with green peas

The benefits of fresh green peas are known in the treatment and prevention of many human ailments.

Heartburn

For heartburn attacks, a few fresh pea seeds soaked in water will help. The seeds must be thoroughly washed in clean water.

Increases libido, stimulates bile secretion

Systematically consume several tablespoons of pea puree with the addition of a large amount of onions (raw or stewed) and herbs (parsley, dill).

Prevention of coronary heart disease, hypertension and atherosclerosis

For these purposes, include a glass of fresh pea pods with pea seeds in your diet 4 times a week.

Dissolving kidney stones

Pick pea stems with leaves and grains when the plant is flowering. Pour 3-5 grams of green mass into a glass of water and cook for 10 minutes. Let stand covered for half an hour, filter and drink two tablespoons 3-4 times a day for two to three weeks.

The benefit of a decoction of green pea shoots lies in its diuretic effect, it washes away sand and dissolves kidney stones. Before undertaking a course of treatment, you should consult your doctor. The movement of dissolved kidney stones can cause attacks of renal colic.

Contraindications

People suffering from flatulence should avoid consuming green peas. People with diabetes should include fresh green peas in moderation in their diet.

Peas are a herbaceous plant that is part of the legume family. It is grown as a food or feed crop and is a pod containing pea seeds.

There are two main types for cultivation - sugar and peeling. The first is used entirely for food along with the shell. And the second one is grown only for green peas, which are well suited for canning. Both sugar and shelled beans contain a lot of healthy protein, which is easier and faster to digest compared to meat, so it is very common in vegetarian cuisine. More often, peas are prepared as a side dish, but they are also added to baked goods, salads, first and second courses.

Calorie content for different types of cooking

Peas are eaten fresh or boiled, and for longer preservation they are dried, frozen or canned. Young beans from the garden, while they are still raw, have 74 kcal per 100 g, which can be added to salads or eaten separately. In a dry state, whether whole peas, split or in the form of cereals, they have 298 kcal per 100 g, and boiled in water they contain 60 kcal. Boiled yellow peas make delicious porridges, purees or soups. The calorie content of frozen peas is 72 kcal, and canned peas are 50. ъ

When fried, the calorie content of the product will increase significantly and will be 170 kcal per 100 g.

Chemical composition and nutritional value

The chemical composition of peas is quite diverse. It is rich in easily digestible protein with a high-quality set of amino acids, essential carbohydrates (sugars), fiber, vitamins, macro and microelements. Fiber does not provide the body with energy, but it reduces the stay of food in the stomach and helps cleanse the intestines. Amino acids comprehensively improve the functioning of the body; carbohydrates are the main source of energy. And vitamins affect a person’s well-being by controlling carbohydrate metabolism, as well as fat and amino acid metabolism. In addition, they affect oxidation processes in tissues.

Whether fresh or frozen, peas contain: 5.2 g protein, 0.15 g fat, 13.6 g carbohydrates. Canned – 3.6 g protein, 0.13 g fat, 9.9 g carbohydrates. Dried and shelled: 20 g protein, 2 g fat, 53 g carbohydrates. Boiled – 5.9 g of protein, no fat, 9 g of carbohydrates.

Energy value of popular dishes

There are a lot of recipes containing peas, some are more satisfying and, conversely, lighter. Any gourmet and person who cares about their health can choose exactly the dish that will suit them. But when cooking, you should take into account that dishes with peas have different calorie content, and this is very important for people losing weight.

Calorie content of dishes per 100 grams:

• soup - approximately 66 kilocalories, but if you add meatballs or various smoked meats to it, the calorie content will increase to 104;
• “Gorodskaya” solyanka, to which several meat options are added, 90 kilocalories;
• sausage, which also includes beets, garlic, coriander, has 267 kilocalories;
• porridge with chicken has a calorie content of 93 kilocalories;
• pea puree with champignons – 140 kilocalories;
• vinaigrette with green peas – 72 kilocalories;
• pea cutlets - 650 kilocalories.

Please note that calorie content is approximate, as variations in recipes may vary.

Should it be included in the diet when losing weight?

For those who are trying to lose weight, there is a pea diet, which involves replacing one meal with a dish made from this product (soup, puree or porridge). Of course, you should choose those recipes that require a minimum amount of calories in the finished version. However, this does not mean that you can afford more with other foods. Pea porridge quickly fills you up, and it takes longer to digest, so the body receives useful substances and remains in a state of satiety for a long time. Peas also go well with fresh vegetables, which allows you to diversify the menu and make dishes healthier and tastier.

An important feature of this legume product is that during a diet, it helps the body get rid of excess fluid, thereby preventing swelling. Increasing metabolism is another merit of peas, thanks to which it helps speed up fat burning.

And it is not surprising that athletes often use green peas in their diet, charging their body with energy for a long time.

But it should be noted that the bean diet is contraindicated for people who are susceptible to diseases of the gastrointestinal tract, thrombophlebitis, diabetes, gout, and kidney disease. And those who want to try a diet based on peas should know that they do not lose their properties in any form - canned or dry. But for better absorption, the beans must be soaked for 12–24 hours before cooking. This will neutralize phytic acid, which by its nature significantly reduces the benefits of the finished product.

You will learn more about peas in the following video.

One of the most popular products on the menu of many cuisines around the world. Affordable, rich in microelements and vitamins, containing a large amount of proteins, any of the pea varieties is a welcome guest at our table. At the same time, the plant has average calorie content - its moderate consumption will not cause the slightest harm to the figure. Read more about it in a separate issue.

How many calories are in fresh and boiled peas, canned green peas and other types

There are quite a lot of pea dishes in cooking that can please any gourmet with their taste, and not just a convinced vegetarian. “Meat for the poor,” as peas were called in the Middle Ages, are easily digestible in the intestines and are an excellent building material for the cells of the human body.

Most often used in cooking as a side dish, for making casseroles and pies. The product goes well with and, harmonizing with them to taste. And in their green form, peas can add sophistication to any salad or soup.

Doctors and nutritionists recommend consuming from 150 to 180 grams of legumes per day. The same norm applies to peas in any form. Pea diets are not particularly strict - it is enough to include one or two dishes from this legume per day in the menu.

Calorie content depends on the condition and type of pea grain - in dry grain it is higher, and in fresh grain, in some varieties it is the lowest for this crop. For example, sugar snap peas, loved fresh by children and adults, is a dietary product.

Calorie content and recipes for pea dishes

The importance of peas for the dietary menu largely depends on the plant variety. Peeled varieties, from which, after processing, soups are boiled and main dishes are prepared, have an average calorie content of 290-311 kilocalories. In brain (suitable for preservation) and table sugar varieties, these indicators are much lower. Accordingly, such varieties are excellent as components of a dietary menu. It should also be taken into account that the calorie content of soup made from the peeling variety will be relatively low - up to 66 kcal. And protein-rich puree with its calorie content is 102 kcal ideal for sports nutrition.

Lenten salad

• 450 g peas;
• 5 g of greens (and green onions);
• juice from half of medium;
• - on average two tbsp. spoons;
• half a teaspoon of salt and ground red pepper.

The peas are poured with cold water and left overnight, then boiled, cooled and mixed with the rest of the ingredients. To satisfy your hunger, just eat two spoons of the prepared dish!

Calorie content per hundred grams is 340 kcal.

Pea mash

• two glasses of peas;
• five glasses of water;
• salt.

For cooking, it is best to take split peas (in halves); they boil faster. The grains are soaked overnight and boiled in the morning until tender. This is a nutritious and healthy lunch well known to athletes. If you decide to cook, you can read the detailed step-by-step recipe in a separate issue on this topic.

Calorie content 228.5 kcal for every hundred grams.

Green pea soup

• 0.5 kg of green peas;
• three large ones;
• head ;
• taste.

This is a traditional dish for many housewives, which turns out delicious and looks appetizing. Peas are added to the soup 10 minutes before the end of cooking.

The dish has an average calorie content of 174.3 kcal.

Pea cutlets

• 200 g dry peas;
• one carrot;
• onion head;
• (about three tablespoons);
• two cloves;
• , chopped dill, ground black pepper and salt are added to taste.

The peas are soaked in cold water overnight. In the morning, the water is drained, and the peas and all ingredients are passed through a meat grinder (the onions and carrots are pre-fried in oil). The resulting mass is kept for 30 minutes. Then the cutlets are formed and baked.

Calorie content 690.2 kcal.

Pea porridge

• peas (one and a half cups);
• 4 things. salty;
• carrot;
• bulb;
• 8 pcs. olives;
• nutmeg optional.

Peas are boiled in four glasses of water. In the middle of cooking, chopped onions and grated carrots are added to it. Finely chopped cucumbers are added 10 minutes before the end of cooking, and olives 5 minutes before the end of cooking. Salt is optional. Read separately.

Calorie content of 100 grams of pea porridge is 317.7 kcal.

Nutritional value and chemical composition of peas

% of the daily requirement indicated in the tables is an indicator indicating how many percent of the daily requirement in a substance we will satisfy the body's needs by eating 100 grams of peas.

How much protein, fat and carbohydrates (BJU) are in peas?

The main advantage of any variety of peas is the high content of vegetable proteins in the grains. The product is one of the record holders for protein content. Another advantage of the plant is the presence of dietary fiber, which can improve the digestive process in the body. Fiber easily and quickly cleanses the intestines of toxins and any harmful substances.

Nutritional value is distributed by substance as follows:

What vitamins, macro- and microelements are contained in peas?

Peas have a fairly impressive list of macro- and microelements. In addition, the product is rich in organic acids and vitamins, especially.