Peas, green, canned, no salt added, drained solids
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are garden peas harvested at their peak, blanched, and preserved in water without added salt, offering a clean, sweet, and slightly starchy flavor with a firm, satisfying pop. Nutritionally, they are a standout source of plant-based protein and dietary fiber, delivering substantial energy from complex carbohydrates with minimal fat. The no-salt-added preparation makes them a particularly heart-healthy choice for monitoring sodium intake.
Calorie split: 25% protein · 71% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love them for their vibrant color, natural sweetness, and incredible versatility—they can be a quick side dish, a protein boost in salads, or a creamy base for soup. They are a nostalgic comfort food in many cultures, evoking memories of home-cooked meals and garden freshness.
⚠️ Watch-outs & how to enjoy it better
While nutritious, canned peas can have a softer, less vibrant texture than fresh or frozen, and the canning process may slightly diminish some heat-sensitive vitamins. For those managing blood sugar, the carbohydrate content requires mindful portioning; pairing them with a healthy fat or protein source (like olive oil or chicken) can help moderate the glycemic response.
Key benefits
- Excellent source of plant-based protein
- High in dietary fiber for digestive health
- Rich in vitamins A, C, and K
- Good source of minerals like iron and manganese
- Low in fat and cholesterol-free
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of canning peas was a major innovation in 19th-century food preservation, with the first commercial canned peas appearing in the United States in the 1870s, revolutionizing how this seasonal vegetable was consumed year-round.
Full nutrition (USDA data · scales with serving)
| Water | 81.7 g |
| Energy | 69.0 kcal |
| Energy | 289 kj |
| Protein | 4.4 g |
| Total lipid (fat) | 0.35 g |
| Ash | 0.97 g |
| Carbohydrate, by difference | 12.6 g |
| Fiber, total dietary | 4.1 g |
| Total Sugars | 4.2 g |
| Sucrose | 3.8 g |
| Glucose | 0.11 g |
| Fructose | 0.13 g |
| Lactose | 0.00 g |
| Maltose | 0.09 g |
| Galactose | 0.00 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 0.95 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 67.0 mg |
| Potassium, K | 173 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.71 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.30 mg |
| Selenium, Se | 1.7 ug |
| Vitamin C, total ascorbic acid | 9.6 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.73 mg |
| Pantothenic acid | 0.13 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 44.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 44.0 ug |
| Folate, DFE | 44.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 27.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 320 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 533 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1350 ug |
| Vitamin E (alpha-tocopherol) | 0.03 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 2.2 mg |
| Tocopherol, delta | 0.04 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 21.4 ug |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 18:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 0.16 g |
| PUFA 18:2 | 0.13 g |
| PUFA 18:3 | 0.03 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.17 g |
| Isoleucine | 0.16 g |
| Leucine | 0.26 g |
| Lysine | 0.26 g |
| Methionine | 0.07 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.16 g |
| Tyrosine | 0.09 g |
| Valine | 0.19 g |
| Arginine | 0.35 g |
| Histidine | 0.09 g |
| Alanine | 0.20 g |
| Aspartic acid | 0.40 g |
| Glutamic acid | 0.60 g |
| Glycine | 0.15 g |
| Proline | 0.14 g |
| Serine | 0.15 g |
FAQ
Are canned peas as nutritious as fresh or frozen?
Canned peas retain most of their protein, fiber, and minerals. While some heat-sensitive vitamins (like vitamin C) may be reduced, they remain a highly nutritious option, especially when no salt is added.
Why choose 'no salt added' canned peas?
Standard canned goods can be very high in sodium. Choosing 'no salt added' gives you control over seasoning and is better for heart health and blood pressure management.
How can I improve the texture of canned peas?
For a firmer texture, add them at the very end of cooking when making soups or stews. You can also quickly sauté them in a pan with a little butter or oil to warm through and slightly caramelize their surface.
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 0.69 kcal/g · 26% calories from protein · 4.1 g fiber · 4.2 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.