Green peas, canned, reduced sodium, cooked, no added fat
Common food
Photo: Wikipedia
These are tender, bright-green peas harvested at their peak and preserved in a low-sodium brine, offering a sweet, earthy flavor with a satisfying pop. Nutritionally, they are a standout source of plant-based protein and dietary fiber, all for a modest calorie count.
Calorie split: 23% protein · 72% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People adore their natural sweetness and vibrant color, which brighten up countless dishes. Their incredible versatility—from soups and salads to side dishes and purées—makes them a pantry staple across many cultures.
⚠️ Watch-outs & how to enjoy it better
As a legume, they can cause digestive gas or bloating in some individuals, especially when introduced to the diet suddenly. To minimize this, start with smaller portions, ensure they are well-cooked, and consider rinsing canned peas to further reduce oligosaccharides. Those monitoring blood sugar should pair them with a protein or healthy fat to blunt any glycemic response.
Key benefits
- High in plant-based protein for muscle maintenance.
- Excellent source of dietary fiber for digestive health.
- Rich in vitamins A, C, and K, as well as folate.
- Contains antioxidants like lutein and zeaxanthin for eye health.
- Low in fat and a good source of complex carbohydrates.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'pea shoot'—the tender stem and leaf of the pea plant—is a gourmet salad ingredient prized for its delicate, concentrated pea flavor.
Full nutrition (USDA data · scales with serving)
| Water | 82.4 g |
| Energy | 66.0 kcal |
| Protein | 4.0 g |
| Total lipid (fat) | 0.38 g |
| Carbohydrate, by difference | 12.2 g |
| Fiber, total dietary | 4.1 g |
| Total Sugars | 4.0 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 66.0 mg |
| Potassium, K | 125 mg |
| Sodium, Na | 11.0 mg |
| Zinc, Zn | 0.88 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 11.0 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 34.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 34.0 ug |
| Choline, total | 23.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 90.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1074 ug |
| Carotene, alpha | 18.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2062 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 20.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.18 g |
| PUFA 18:2 | 0.14 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Peas, green (includes baby and lesuer types), canned, drained solids, unprepared — USDA does not publish this profile for Green peas.
| Tryptophan | 0.03 g |
| Threonine | 0.17 g |
| Isoleucine | 0.16 g |
| Leucine | 0.27 g |
| Lysine | 0.26 g |
| Methionine | 0.07 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.17 g |
| Tyrosine | 0.09 g |
| Valine | 0.19 g |
| Arginine | 0.35 g |
| Histidine | 0.09 g |
| Alanine | 0.20 g |
| Aspartic acid | 0.41 g |
| Glutamic acid | 0.61 g |
| Glycine | 0.15 g |
| Proline | 0.14 g |
| Serine | 0.15 g |
FAQ
Are canned peas as nutritious as frozen or fresh?
Yes, generally. The canning process preserves most vitamins and minerals, especially water-soluble ones like B vitamins and vitamin C, though some heat-sensitive nutrients may be slightly reduced. Choosing 'reduced sodium' versions is key for a healthier profile.
Why are my canned peas sometimes mushy?
This is due to the high-heat canning process, which softens the pea's cell walls. To improve texture, add them to dishes at the very end of cooking just to heat through, or rinse and serve cold in salads.
What is the difference between green peas and split peas?
Green peas (like these) are the whole seed, eaten fresh or canned. Split peas are dried peas that have been split in half, removing the skin, and are primarily used for making thick soups and purées.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.66 kcal/g · 24% calories from protein · 4.1 g fiber · 4.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.