How many calories are in peas? Calorie content of fresh and canned peas. What are the benefits of fresh green peas?

Many believe that peas first appeared in Russia or Ukraine; in fact, they were originally grown in India, Tibet, and China.

Peas have long been considered not only nutritious, but also beneficial for the body, which is why it is highly valued in many countries. Back in the 19th century, pea sausage was present in the diet of German army soldiers.

Most often, peas are consumed either fresh or canned, but dried (split) peas are also very popular, because in any form they are rich in various vitamins and minerals.

The benefits and harms of peas

Eating this type of legume is quite beneficial for the body. According to studies, peas contain much more citric acid than potatoes. In addition, peas contain a large amount of B vitamins; they contain more of them than in wholemeal bread.

The composition of peas is also rich in pyrodoxin, which in turn is involved in the processes of breakdown and synthesis of various amino acids that are essential for the body. A deficiency of this substance in the body can lead to dermatitis or seizures.

Due to the selenium contained in peas, this product is carcinogenic, since its consumption blocks the entry of heavy radioactive metals into the body.

Peas are also used in folk medicine For example, a decoction of pea tops and fruits is a diuretic and helps dissolve kidney stones. This in turn allows you to relieve swelling and speed up the metabolic processes occurring in the body.

Despite all the benefits of this legume and its indispensability in the diet, those who are watching their weight should remember how many calories are in peas, because per hundred grams its energy value is as much as 298 kilocalories. Only soybean exceeds this indicator.

Only harm can be caused to the body raw peas, since it impairs the functioning of the digestive system and can irritate the mucous membrane.

In order to experience the benefits of peas, you need to consume them in moderation.

Calorie content of peas and weight loss

Despite the fact that in dried form this legume has a fairly high energy value, the calorie content of canned peas is much lower (about 55 kilocalories per 100 grams). That is why, even during any diet, it is allowed to add a generous portion of canned peas to the daily diet. This will not only dilute your daily menu, but will also have a positive effect on your figure.

Since canned peas have a fairly low calorie content, this allows them to be added to various vegetable salads, most often in Olivier salad and vinaigrette. In the autumn-winter periods, peas added to the salad will significantly improve its vitamin and mineral composition and benefit the body.

Green peas have a slightly higher calorie content than canned ones; on average, per 100 grams it ranges from 81 to 84 kilocalories. Experts recommend using green pea for hypertension, chronic gastritis, obesity, diabetes mellitus, peptic ulcers and atherosclerosis. This is explained by the fact that it contains various vitamins, minerals, large amounts of proteins and antioxidants.

Despite low calorie content, green peas perfectly saturate the body and are absorbed quite quickly.

The most popular pea dishes are soup and puree. The average calorie content of pea soup is 66 kilocalories, which is why this dish can be included in the diet menu.

Knowing how many calories are in peas taken for making puree, you can calculate energy value ready-made dish. To do this, you need to divide the calorie content of the dry peas used by the resulting mass of puree. The calorie content of pea puree is slightly higher than that of soup; per hundred grams of this dish there are 90-102 kilocalories.

Thanks to the low calorie content of peas (green, canned), in a week of following a diet based on their consumption, you can reduce weight by 2-4 kilograms. However, you don’t have to eat only peas all day long. In order to lose extra pounds It will be enough to include at least one dish using peas in the daily menu.

One of the most popular products on the menu of many cuisines around the world. Affordable, rich in microelements and vitamins, containing a large amount of proteins, any of the pea varieties is a welcome guest at our table. At the same time, the plant has average calorie content - its moderate consumption will not cause the slightest harm to the figure. Read more about it in a separate issue.

How many calories are in fresh and boiled peas, canned green peas and other types

There are quite a lot of pea dishes in cooking that can please any gourmet with their taste, and not just a convinced vegetarian. “Meat for the poor,” as peas were called in the Middle Ages, are easily digestible in the intestines and are an excellent building material for the cells of the human body.

Most often used in cooking as a side dish, for making casseroles and pies. The product goes well with and, harmonizing with them to taste. And in their green form, peas can add sophistication to any salad or soup.

Doctors and nutritionists recommend consuming from 150 to 180 grams of legumes per day. The same norm applies to peas in any form. Pea diets are not particularly strict - it is enough to include one or two dishes from this legume per day in the menu.

Calorie content depends on the condition and type of pea grain - in dry grain it is higher, and in fresh grain, in some varieties it is the lowest for this crop. For example, sugar snap peas, loved fresh by children and adults, is a dietary product.

Calorie content and recipes for pea dishes

The importance of peas for the dietary menu largely depends on the plant variety. Peeled varieties, from which, after processing, soups are boiled and main dishes are prepared, have an average calorie content of 290-311 kilocalories. In brain (suitable for preservation) and table sugar varieties, these indicators are much lower. Accordingly, such varieties are excellent as components of a dietary menu. It should also be taken into account that the calorie content of soup made from the peeling variety will be relatively low - up to 66 kcal. And protein-rich puree with its calorie content is 102 kcal ideal for sports nutrition.

Lenten salad

• 450 g peas;
• 5 g greens (and green onions);
• juice from half of medium;
• - on average two tbsp. spoons;
• half a teaspoon of salt and ground red pepper.

Peas are poured cold water and infused overnight, then boiled, cooled and mixed with the rest of the ingredients. To satisfy your hunger, just eat two spoons of the prepared dish!

Calorie content per hundred grams is 340 kcal.

Pea mash

• two glasses of peas;
• five glasses of water;
• salt.

For cooking, it is best to take split peas (in halves); they boil faster. The grains are soaked overnight and boiled in the morning until tender. This is a nutritious and healthy lunch well known to athletes. If you decide to cook, you can read the detailed step by step recipe in a separate issue on this topic.

Calorie content 228.5 kcal for every hundred grams.

Green pea soup

• 0.5 kg of green peas;
• three large ones;
• head ;
• taste.

This a traditional dish for many housewives, which turns out to be tasty and appetizing-looking. Peas are added to the soup 10 minutes before the end of cooking.

The dish has an average calorie content of 174.3 kcal.

Pea cutlets

• 200 g dry peas;
• one carrot;
• onion head;
• (about three tablespoons);
• two cloves;
• , chopped dill, black ground pepper and salt are added to taste.

Peas are soaked in cold water all night long. In the morning, the water is drained, and the peas and all ingredients are passed through a meat grinder (the onions and carrots are pre-fried in oil). The resulting mass is kept for 30 minutes. Then the cutlets are formed and baked.

Calorie content 690.2 kcal.

Pea porridge

• peas (one and a half cups);
• 4 things. salty;
• carrot;
• bulb;
• 8 pcs. olives;
• nutmeg optional.

Peas are boiled in four glasses of water. In the middle of cooking, add chopped onion and grated carrots. Finely chopped cucumbers are added 10 minutes before the end of cooking, and olives 5 minutes before the end of cooking. Salt is optional. Read separately.

Calorie content of 100 grams of pea porridge is 317.7 kcal.

Nutritional value and chemical composition of peas

% of daily requirement indicated in the tables is an indicator indicating what percentage of daily value in the substance we will satisfy the body's needs by eating 100 grams of peas.

How much protein, fat and carbohydrates (BJU) are in peas?

The main advantage of any variety of peas is the high content of vegetable proteins in the grains. The product is one of the record holders for protein content. Another advantage of the plant is the presence dietary fiber, capable of improving the digestive process in the body. Fiber easily and quickly cleanses the intestines of toxins and any harmful substances.

Nutritional value is distributed by substance as follows:

What vitamins, macro- and microelements are contained in peas?

Peas have a fairly impressive list of macro- and microelements. In addition, the product is rich in organic acids and vitamins, especially.

Substance	Amount, in mcg per 100 g	% of daily value
Vanadium	150	375
	83	277
Cobalt	13,1	131
Molybdenum	84,2	120
Manganese	1,75	87,5
	750	75
	0.81 mg	54
AT 5	2.2 mg	44
Phosphorus	329 mg	41,1
Kholin	200 mg	40
	19	38

Peas are a plant of the legume family; their fruits are eaten both fresh or frozen, and dried and cooked. This is a universal product from which you can prepare both the first and second course, and salad. The composition of peas is unique - it has a very high content of vitamins and minerals, and in terms of protein content, peas are close to meat - they contain more than 20%. Moreover, these proteins contain almost all the amino acids necessary for humans, including essential ones, and they are absorbed much better than proteins of animal origin.

Almost half the mass of peas (dried) is made up of carbohydrates - these are slow carbohydrates, thanks to which peas saturate and energize for a long time. Carbohydrates are the main source of calories in peas.

This product also contains a lot of fiber - more than 11% of the mass. Thanks to its presence, peas have a cleansing effect on the body and remove not only waste and toxins, but also excess cholesterol, and also stimulate intestinal motility and fight constipation. The high content of B vitamins makes peas a natural antidepressant; these vitamins stimulate brain activity, improve the functioning of the nervous system, reduce fatigue and normalize sleep, as well as increase stress resistance and improve mood. Peas also contain:

• vitamin PP, useful for blood vessels and blood;
• beta-carotene;
• vitamin A, necessary for skin and good vision;
• vitamin E, which has antioxidant properties;
• biotin, which improves the condition of skin, hair and nails and increases endurance during physical activity;
• choline, necessary for all synthesis processes in the body.

Peas are rich in calcium, which is essential for bone tissue. It also contains magnesium, which is involved in all processes occurring in the body, sulfur, chlorine, sodium, zinc, copper, manganese, iron, iodine, phosphorus, fluorine and other micro- and macroelements that are extremely important and beneficial for the body. Selenium helps prolong youth and blocks the entry of toxic substances from the outside into the body; Thanks to other elements, peas have a beneficial effect on bones, blood vessels, the condition of teeth, nails, skin, hair, improves energy metabolism, and enhances regeneration processes in the body.

The potassium contained in large quantities in peas deserves special attention - it not only removes excess salt from the body, preventing the occurrence of edema, but also strengthens muscles and improves their function, including the work of the heart muscle.

The calorie content of dry peas is 298 kcal per 100 g. When cooked, it increases several times, saturated with water, so the calorie content of cooked peas is much lower. Boil peas in water for at least 40 minutes, during which time they increase in volume by 3-5 times (the calorie content of peas per 100 g decreases by the same amount). The volume of peas will increase even more if you fill them with water for several hours (or overnight).

The calorie content of fresh green peas is 55 kcal per 100 g. When frozen, pea grains lose moisture, and the dry mass per unit volume increases accordingly, therefore The calorie content of frozen green peas is higher and is 75 kcal per 100 g. You should not overuse fresh or thawed green peas - they are a fairly rough food containing a lot of fiber, so they can injure the mucous membrane of the stomach or intestines, and can also cause increased gas formation.

Peas contain citric acid, helping to break down fats; it has a mild diuretic, choleretic and laxative effect, it also has anti-carcinogenic properties and helps dissolve kidney stones.

Calorie content of cooked peas

Porridge, purees, soups and canned food are traditionally prepared from peas. The calorie content of pea puree from boiled peas without adding oil will be only 60 kcal per 100 g (in an average portion 220-240 g). If you add butter or margarine when preparing a dish, then the calorie content of pea puree will be about 120-130 kcal per 100 g. Pea porridge and pea mash They differ in consistency, in composition and calorie content they are almost the same (deviations arise due to different thicknesses, the use of oil during cooking, etc.).

The calorie content of pea soup is affected by its thickness and additional ingredients. Medium thickness pea soup without frying, meat, sausages, etc. contains 60-65 kcal per 100 g. The calorie content of pea soup with fried and smoked meats will already be 73-78 kcal per 100 g. The thicker the soup, the more calories it will contain. The most high-calorie pea soup is a soup that contains roasting, smoked meats, sausages, lard or cracklings.

The calorie content of canned peas depends on what additives manufacturers use– Many people add sugar to canned food to make peas sweeter, which increases their calorie content. The proportion of brine and pea beans in the jar also matters. For example, the calorie content of Veres brand canned peas is 38 kcal per 100 g, Bonduelle products contain 52 kcal per 100 g, and Heinz green peas contain 70 kcal per 100 g.

Pea diet

Despite the fact that the calorie content of peas can hardly be called low, its beneficial and dietary properties are so great that a pea diet was developed on its basis.

Nutritionists promise that with this diet you will lose 2-5 kg ​​per week. The pea diet is simple, affordable and well tolerated. The downside is that weight loss occurs not only due to fat burning, but also due to muscle tissue atrophy. To avoid this, you must exercise while dieting.

The diet menu is simple: every day at lunch you must eat a dish made from peas - soup, puree, porridge, etc. Breakfast is made up of cereals and fermented milk products, for dinner it is suggested to eat fresh or boiled (stewed) vegetables. You can eat berries and fruits as snacks. During the diet, meat dishes are not consumed - the body gets all its protein from peas.

The high calorie content of peas provides the human body with energy, and the absence of animal fats in the diet has a positive effect on your figure. This diet improves digestion, speeds up metabolism and promotes fat burning, while your mood improves, the condition of your hair, nails and skin improves, and your performance increases.

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Dried peas are rich in vitamins B, A and ascorbic acid. It contains a lot of iron, phosphorus, calcium, potassium, zinc, magnesium.

The calorie content of peas boiled in water per 100 grams is 59.8 kcal. In 100 g of product:

• 5.9 g protein;
• 0 g fat;
• 9.1 g carbohydrates.

Boiled peas are enriched with vitamins B, A, E, C, PP, minerals sulfur, magnesium, potassium, iodine, sodium, calcium, chlorine. Regular consumption of such dishes normalizes the functioning of the heart and blood vessels, accelerates metabolism, lowers blood pressure, reduces cholesterol in the blood, and cleanses the intestines of toxins.

Calorie content of boiled peas in puree per 100 grams

The calorie content of boiled peas in the form of puree per 100 grams is 35.4 kcal. In 100 g of dish:

• 2.15 g protein;
• 0.19 g fat;
• 6.8 g carbohydrates.

In addition to peas, potatoes, spices, salt, carrots, and onions are added to the puree. The dish is rich in vitamins and minerals that have a beneficial effect on the functioning of the heart, vascular system, gastrointestinal tract, and nervous system.

Calorie content of green peas per 100 grams

The calorie content of fresh green peas per 100 grams is 74 kcal. 100 g of peas contains:

• 5.2 g protein;
• 0.15 g fat;
• 13.6 g carbohydrates.

The product is rich in essential protein, healthy plant sugars, and easily digestible vegetable fat. It contains a lot of vitamins B, PP, essential amino acids. If you do not have problems with the gastrointestinal tract, be sure to include green peas in your diet.

Calorie content of canned peas per 100 grams

The calorie content of canned peas per 100 grams is 55.7 kcal. In 100 g of product:

• 3.58 g protein;
• 0.13 g fat;
• 9.9 g carbohydrates.

Canned peas help reduce cholesterol levels, improve bone health, prevent the development of cancer, and are an effective means for preventing anemia. With regular use of this product The functioning of the nervous system is normalized, immunity is increased.

Calorie content of fried peas per 100 grams

The calorie content of fried peas per 100 grams is quite high and amounts to 170 kcal. A 100 gram serving contains:

• 5.1 g protein;
• 13 g fat;
• 8.4 g carbohydrates.

Doctors and nutritionists do not recommend overusing this dish. Fried peas are allowed in very limited quantities when losing weight and during a diet. It should be avoided in case of cholecystitis, pancreatitis, inflammatory processes of the stomach and intestines. When overeating fried peas, flatulence, diarrhea, constipation and other disturbances in the gastrointestinal tract occur.

Benefits of green peas

The following benefits of green peas have been proven:

• the product is saturated with citric and oxalic acids, which are necessary for kidney stones and sand;
• the diuretic properties of green peas make it possible to use it if you are prone to edema;
• the product is enriched with fiber, which stimulates the functioning of the stomach and intestines and removes toxins from the body;
• minerals and vitamins of green peas are beneficial for the health of the heart and blood vessels, and provide effective prevention of blood clots and hypertension;

• legumes contain a lot of iodine and iron - minerals that prevent anemia;
• with regular consumption of legumes, metabolism is restored, the aging process of the body is inhibited, and a powerful antioxidant effect is exerted;
• peas normalize fat metabolism and lower the level of bad cholesterol;
• Green peas, due to their large amount of B vitamins, are useful for stimulating brain function.

Harm of green peas

You should avoid eating green peas if:

• circulatory disorders;
• exacerbations of gastrointestinal diseases;
• with a tendency to bloating and flatulence;
• diagnosing diseases of the gallbladder and ducts, as well as the pancreas.

To eliminate the "blowing" properties of peas, they should be soaked in water before boiling for 12 hours.

Peas are one of the common garden plants of the legume family. Unlike beans, it can be eaten raw, and in this form it is most useful.

It does not stay fresh for long - only one month of summer. You can preserve it in several ways: freezing, canning and drying. Each method has its own advantages and disadvantages.

Mature peas are usually processed into cereals and flour, while young peas are consumed fresh or canned. Like other legumes, it is a source of valuable plant proteins. And as it matures, the amount of this element in it only increases.

Beneficial properties of peas and their contraindications

Green peas are a real storehouse of rare components necessary for the body. It contains iodine, iron, zinc, copper, manganese, molybdenum, aluminum and cobalt, boron, silicon, selenium, fluorine, chromium, nickel, titanium, strontium and tin. This product can be recommended for iodine deficiency and anemia. Thanks to selenium, peas are considered an anti-carcinogenic plant.

Based on the ratio of sodium and potassium, peas are an ideal product for diabetics.

It also contains important amino acids: cysteine, tryptophan, methionine and lysine. During cooking, unfortunately, it loses almost half of its quantity. In addition, it is rich in pyridoxine, which is involved in the processes of synthesis and breakdown of amino acids.

In addition, peas contain vitamins A, PP, K, E, H, and B vitamins. Folic acid and vitamin A (in the form of beta-carotene) are present in sufficient quantities. We can also talk about a sufficient level of B vitamins, which slow down the aging process in cells.

Due to the presence of dietary fiber and fiber, peas are a stimulant of intestinal activity, so they are not included in the diet during exacerbations of gastrointestinal diseases, such as stomach ulcers or cholecystitis. Also, due to the sodium and potassium content, it is not recommended for gout and nephritis. But it is a natural intestinal cleanser and is recommended to be used during diets for weight loss and to cleanse the body. Especially in this sense, fresh green peas are shown.

To summarize, we can note that, of course, this product is “heavier” than other elements of the plant group. But the calorie content of peas is no more than 73 Kcal per hundred grams. Therefore, it can be safely included in a weight loss diet.