Peas, green, canned, no salt added, solids and liquids
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are tender, bright green peas preserved in their own sweet liquor, offering a satisfying pop and a mild, earthy sweetness. With a low 53 calories per 100g and a good dose of fiber, they provide a light yet nutritious boost. The no-salt-added preparation lets their natural flavor shine.
Calorie split: 23% protein · 72% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love them for their sweet, fresh taste and convenient, ready-to-eat nature, making them a staple for quick meals. Their vibrant color and pleasant texture add appeal to countless dishes, from soups to salads.
⚠️ Watch-outs & how to enjoy it better
The natural sugars and starches can cause a moderate blood sugar rise, so those monitoring glucose should practice portion control. To counteract this, pair them with a source of protein (like chicken or tofu) or healthy fat (like olive oil) to slow digestion. Also, while canned without salt, always check labels if sodium is a concern.
Key benefits
- Excellent source of plant-based protein and dietary fiber.
- Low in calories and virtually fat-free.
- Provides essential vitamins like K and C, and minerals like manganese.
- Convenient, shelf-stable source of vegetables year-round.
- The no-salt-added version supports heart-healthy diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The canning process for peas was perfected in the 19th century, and the liquid they're canned in, called 'pot liquor,' is rich in water-soluble vitamins and is often used in cooking.
Full nutrition (USDA data · scales with serving)
| Water | 85.9 g |
| Energy | 53.0 kcal |
| Energy | 222 kj |
| Protein | 3.2 g |
| Total lipid (fat) | 0.30 g |
| Ash | 0.84 g |
| Carbohydrate, by difference | 9.8 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 3.2 g |
| Sucrose | 3.0 g |
| Glucose | 0.08 g |
| Fructose | 0.10 g |
| Lactose | 0.00 g |
| Maltose | 0.07 g |
| Galactose | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 53.0 mg |
| Potassium, K | 100 mg |
| Sodium, Na | 9.0 mg |
| Zinc, Zn | 0.70 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 1.3 ug |
| Vitamin C, total ascorbic acid | 9.8 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.84 mg |
| Pantothenic acid | 0.09 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 18.9 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 72.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 859 ug |
| Carotene, alpha | 14.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1444 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1650 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 1.7 mg |
| Tocopherol, delta | 0.03 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.05 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 16.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 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 | 0.05 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 | 0.14 g |
| PUFA 18:2 | 0.12 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.12 g |
| Isoleucine | 0.11 g |
| Leucine | 0.19 g |
| Lysine | 0.19 g |
| Methionine | 0.05 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.12 g |
| Tyrosine | 0.07 g |
| Valine | 0.14 g |
| Arginine | 0.25 g |
| Histidine | 0.06 g |
| Alanine | 0.14 g |
| Aspartic acid | 0.29 g |
| Glutamic acid | 0.44 g |
| Glycine | 0.11 g |
| Proline | 0.10 g |
| Serine | 0.11 g |
FAQ
Are canned peas as nutritious as frozen or fresh?
Canning can reduce some heat-sensitive vitamins like C, but peas retain most of their fiber, protein, and minerals. The no-salt-added version avoids added sodium, making it a healthy choice.
How should I store leftover canned peas?
Transfer any unused peas and their liquid to a covered container in the refrigerator and consume within 3-4 days. Do not store in the original can.
Can I use the liquid from the can?
Yes, the liquid is flavorful and nutrient-rich. It can be used as a base for soups, stews, or sauces to add body and a subtle pea flavor.
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 0.53 kcal/g · 24% calories from protein · 3.3 g fiber · 3.2 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: 0.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.