Green peas, canned, reduced sodium, cooked with butter or margarine
Common food
Photo: Wikipedia
These are tender, sweet green peas preserved in a can with reduced sodium, then lightly sautéed in butter or margarine for a rich, savory finish. The texture is soft yet slightly firm, offering a satisfying pop with a creamy, buttery coating. Nutritionally, they provide a solid dose of plant-based protein and fiber for a low-calorie, nutrient-dense side dish.
Calorie split: 17% protein · 52% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People love them for their sweet, comforting flavor and the rich, savory depth added by the butter. They are a versatile, quick-to-prepare side that complements everything from Sunday roasts to weeknight pasta.
⚠️ Watch-outs & how to enjoy it better
The added butter or margarine increases saturated fat content, and even reduced-sodium versions can contribute to daily salt intake. For those monitoring blood sugar, the natural sugars and carbs can cause a moderate spike if eaten alone. Tip: Pair with a lean protein like chicken or fish and non-starchy vegetables to balance the meal and slow sugar absorption.
Key benefits
- Excellent source of plant-based protein and dietary fiber
- Rich in vitamins A, C, and K for immune and bone health
- Contains minerals like iron and manganese
- Low-calorie, high-nutrient food for weight management
- Reduced sodium content supports heart health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of canning peas began in the 19th century, and they were one of the first vegetables to be commercially canned for widespread distribution.
Full nutrition (USDA data · scales with serving)
| Water | 80.1 g |
| Energy | 89.0 kcal |
| Protein | 3.9 g |
| Total lipid (fat) | 3.1 g |
| Carbohydrate, by difference | 11.8 g |
| Fiber, total dietary | 4.0 g |
| Total Sugars | 3.9 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 65.0 mg |
| Potassium, K | 122 mg |
| Sodium, Na | 32.0 mg |
| Zinc, Zn | 0.85 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 10.7 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.0 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 34.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 34.0 ug |
| Choline, total | 23.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 116 ug |
| Retinol | 27.0 ug |
| Carotene, beta | 1055 ug |
| Carotene, alpha | 17.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2002 ug |
| Vitamin E (alpha-tocopherol) | 0.29 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 21.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 0.62 g |
| SFA 18:0 | 0.24 g |
| Fatty acids, total monounsaturated | 0.76 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.71 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.60 g |
| PUFA 18:2 | 0.53 g |
| PUFA 18:3 | 0.08 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 | 5.0 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 fresh or frozen?
Canning can reduce some heat-sensitive vitamins like vitamin C, but peas retain most of their fiber, protein, and minerals. Choosing low-sodium versions and the added butter provides healthy fats that aid in absorbing fat-soluble vitamins.
How can I reduce the sodium further?
Rinse the peas thoroughly under cold water in a colander before cooking. This can wash away a significant portion of the surface sodium from the canning liquid.
Is the butter or margarine necessary?
No, it's added for flavor. You can prepare them with a small amount of olive oil, or simply heat them with herbs like mint or dill for a lower-fat option.
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 0.89 kcal/g · 17% calories from protein · 4.0 g fiber · 3.9 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: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.