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fresh peas.

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Recipes with fresh peas + Add to pantry

SERVING

CALORIES

PROTEIN

7.3g

CARBS

11.9g

FAT

0.13g

FIBER

6.3g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories81.3kcal—

Protein7.3g14%

Carbohydrates11.9g4%

Fiber6.3g23%

Sugar0.97g2%

Total fat0.13g0%

Saturated fat0.02g0%

Trans fat0g—

Cholesterol0mg0%

Water73.4g—

MINERALS

Sodium3.7mg0%

Potassium249mg5%

Calcium28.2mg2%

Iron1.6mg9%

Magnesium40.1mg10%

Phosphorus56mg4%

Zinc1.1mg10%

Copper0.22mg24%

Manganese0.46mg20%

Selenium1.6µg3%

VITAMINS

Vitamin A121µg13%

Vitamin C38.4mg43%

Vitamin D12.9µg65%

Vitamin E0.21mg1%

Vitamin K44.2µg37%

Thiamin (B1)0.27mg23%

Riboflavin (B2)0.03mg2%

Niacin (B3)1.3mg8%

Pantothenic acid (B5)0.68mg14%

Vitamin B60.19mg11%

Biotin (B7)4.0µg13%

Folate (B9)54.8µg14%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup145g

1 tablespoon9.1g

1 teaspoon3g

1 oz28.4g

1 lb453.6g

1 ml0.6g

1 liter613g

1 piece0.3g

HEALTH BENEFITS

Why eat it.

✓Rich in plant-based protein and fiber, which aids in digestion and promotes satiety.
✓Excellent source of Vitamin K, essential for bone health and blood clotting, and a good source of Vitamin C for immune support.
✓Contains antioxidants like flavonoids and carotenoids that help combat oxidative stress.
✓Has a low glycemic index, making them beneficial for blood sugar regulation.

COOKING TIPS

In the kitchen.

1Cook fresh peas briefly (2-4 minutes) by steaming, blanching, or sautéing to maintain their bright green color, crisp texture, and nutrients.
2Add fresh peas to dishes like pasta, risotto, or stir-fries during the last few minutes of cooking to prevent them from becoming mushy.
3For a simple side dish, sauté fresh peas with butter or olive oil, fresh mint, and a squeeze of lemon juice.

STORAGE

Keep it fresh.

Store fresh, unshelled peas in a perforated plastic bag in the refrigerator's crisper drawer and use within 3-5 days for optimal sweetness.
For long-term storage, shell, blanch for 1-2 minutes, plunge into an ice bath, then freeze in a single layer on a baking sheet before transferring to an airtight container.

FAQ

Frequently asked questions.

Is fresh peas healthy?

Yes, fresh peas are very healthy. They are rich in plant-based protein, fiber, and essential vitamins like K and C. They also contain beneficial antioxidants, making them a nutritious addition to any diet.

What are the nutritional benefits of fresh peas?

Fresh peas are an excellent source of plant-based protein (7.25g per 100g) and dietary fiber, which aids digestion and promotes satiety. They provide Vitamin K for bone health, Vitamin C for immunity, and antioxidants that combat oxidative stress.

Are fresh peas good for weight loss?

Yes, fresh peas can be beneficial for weight loss. They are relatively low in calories (81.26 per 100g) and high in protein and fiber, which helps you feel full longer and reduces overall calorie intake, supporting weight management.

Are fresh peas suitable for a low-carb or keto diet?

Fresh peas contain 11.88g of carbohydrates per 100g, which is relatively high for strict keto diets. While they offer good nutrition, they are generally not considered keto-friendly due to their carb content, but can be consumed in moderation on a low-carb diet.

Are fresh peas vegan and gluten-free?

Yes, fresh peas are naturally vegan as they are a plant-based vegetable. They are also naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity.

How do you cook fresh peas?

Fresh peas are versatile and can be steamed, boiled, or sautéed. For best results, cook them briefly until tender-crisp, usually 3-5 minutes, to retain their vibrant color and sweet flavor. They can be added to salads, stir-fries, soups, or served as a simple side dish.

Can you eat fresh peas raw?

Yes, fresh peas can be eaten raw, especially when they are very young and tender. They have a sweet, crisp taste and can be a delightful addition to salads or enjoyed straight from the pod as a snack.

How should I store fresh peas?

Store fresh peas in their pods in a perforated plastic bag in the refrigerator. They are best consumed within 2-3 days of purchase, as their sugars convert to starch over time, diminishing their sweetness.

How do I choose fresh peas at the store?

Look for pods that are plump, firm, and bright green. Avoid pods that are yellowing, shriveled, or have soft spots, as these indicate they are past their prime. The pods should feel heavy for their size.

Can fresh peas be frozen?

Yes, fresh peas can be frozen to preserve them. For best quality, blanch them in boiling water for 1-2 minutes, then immediately cool in ice water before draining and freezing in airtight bags or containers. This helps retain their color, texture, and nutrients.

RECIPES