Peas, green, canned, drained solids, rinsed in tap water
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are garden peas harvested at their peak, then canned and rinsed to reduce excess sodium and starchy liquid. They have a tender, slightly firm bite with a sweet, earthy flavor and a vibrant green color. Nutritionally, they are a lean, low-calorie source of plant-based protein and complex carbohydrates.
Calorie split: 24% protein · 65% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love canned peas for their incredible convenience and consistent, sweet flavor that requires minimal preparation. They are a beloved, nostalgic comfort food staple, often serving as a quick, nutritious side dish or a reliable ingredient in soups, stews, and casseroles.
⚠️ Watch-outs & how to enjoy it better
The canning process and rinsing can reduce some water-soluble vitamins, and they may have a softer texture than fresh or frozen peas. For those monitoring blood sugar or sodium intake, it's important to check labels and choose low-sodium varieties. To counteract this, pair them with a healthy fat like olive oil or a protein source to slow digestion, and always rinse them under running water for 30 seconds to further reduce sodium.
Key benefits
- Excellent source of plant-based protein
- Low in fat and calories
- Provides complex carbohydrates for sustained energy
- Rich in vitamins A, C, and K
- Contains essential minerals like iron and manganese
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of canning peas became widespread in the 19th century after Nicolas Appert's canning method was refined, making this humble garden vegetable a year-round global commodity.
Full nutrition (USDA data · scales with serving)
| Water | 81.9 g |
| Energy | 71.0 kcal |
| Energy | 298 kj |
| Protein | 4.3 g |
| Total lipid (fat) | 0.95 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 11.8 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 65.0 mg |
| Potassium, K | 105 mg |
| Sodium, Na | 231 mg |
| Zinc, Zn | 0.68 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.22 mg |
| Vitamin C, total ascorbic acid | 9.3 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.0 mg |
| Folate, total | 30.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 30.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.17 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 | 0.15 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.09 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.09 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.45 g |
| PUFA 18:2 | 0.36 g |
| PUFA 18:3 | 0.09 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.13 g |
| Isoleucine | 0.14 g |
| Leucine | 0.54 g |
| Lysine | 0.41 g |
| Methionine | 0.10 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.20 g |
| Tyrosine | 0.17 g |
| Valine | 0.20 g |
| Arginine | 0.18 g |
| Histidine | 0.12 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.30 g |
| Glutamic acid | 0.86 g |
| Glycine | 0.16 g |
| Proline | 0.54 g |
| Serine | 0.24 g |
FAQ
Are canned peas as nutritious as frozen peas?
Canned peas retain most of their protein, fiber, and minerals, but some heat-sensitive vitamins like vitamin C may be reduced during the canning process. Rinsing them helps lower sodium, making them a very comparable and convenient option.
Why should I rinse canned peas?
Rinsing under cool tap water for about 30 seconds can remove up to 40% of the added sodium from the canning liquid, significantly reducing the salt content without affecting the pea's core nutrition.
Can I use canned peas in recipes that call for fresh or frozen peas?
Yes, but add them later in the cooking process since they are already cooked. They work perfectly in soups, stews, and casseroles, but may become too soft if overcooked in stir-fries or quick sautés.
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 0.71 kcal/g · 24% calories from protein · 0.0 g fiber · 0.0 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: 2.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.