<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/05/Peas-440-17827fd.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/05/Peas-440-17827fd.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/05/Peas-440-17827fd.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-887190 alignnone size-landscape_thumbnail" alt="Ch" title="Ch" /> <h2 class="p1"><b>What are peas?</b></h2>
<p class="p1"><span class="s1"><a href="/glossary/peas" target="_blank" rel="noopener">Peas</a></span> are not actually a vegetable but a small, edible legume and belong to the same family as lentils, chickpeas, beans and peanuts. In the UK, peas are in season between May to October, but the majority of peas we consume are frozen, making them an all-year staple.</p>
<h2 class="p1"><b>Health benefits of peas include:</b></h2>
<ol>
<li class="p1">Good source of plant-based protein</li>
<li class="p1">May improve blood sugar management</li>
<li class="p1">May support digestive health</li>
<li class="p1">May support heart health</li>
<li class="p1">May be cancer protective</li>
</ol>
<p class="p1"><b>Discover our full range of</b> <a href="/howto/guide/collection/ingredient-focus" target="_blank" rel="noopener"><span class="s1"><b>health benefit guides</b></span></a> <b>and check out some of our favourite</b> <a href="/recipes/collection/pea-recipes" target="_blank" rel="noopener"><span class="s1"><b>pea recipes</b></span></a><b>, including</b> <a href="/recipes/pea-mint-soup" target="_blank" rel="noopener"><span class="s1"><b>pea and mint soup</b></span></a> <b>and</b> <a href="/recipes/pea-ham-hock-watercress-salad" target="_blank" rel="noopener"><span class="s1"><b>pea, ham hock and watercress salad</b></span></a><b>.</b></p>
<h2 class="p1"><b>Nutritional profile of peas</b></h2>
<p class="p1">An 80g (cooked) serving contains:</p>
<ul class="ul1">
<li class="li1">63kcal/263kj</li>
<li class="li1">5.4g protein</li>
<li class="li1">1.3g fat</li>
<li class="li1">8.0g carbohydrates</li>
<li class="li1">4.5g fibre</li>
<li class="li1">184mg potassium</li>
<li class="li1">104mg phosphorus</li>
<li class="li1">1.2mg iron</li>
<li class="li1">13mg vitamin C</li>
</ul>
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<h2 class="p1"><b>Are frozen or fresh peas healthier?</b></h2>
<p class="p1">Nutritionally, there is little difference between fresh and frozen peas, making frozen a healthy, cost-effective option.</p>
<h2 class="p1"><b>Top health benefits of peas</b></h2>
<p class="p1"><b>1. Good source of plant-based protein</b></p>
<p class="p1">As they are rich in fibre and one of the best <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9412838/" target="_blank" rel="noopener"><span class="s1">plant sources of protein</span></a>, peas are a satisfying component of a meal. They are also a useful vegan source of <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/iron/" target="_blank" rel="noopener"><span class="s1">iron</span></a>, which is needed for making red blood cells and transporting oxygen around the body.</p>
<p class="p1"><b>2. May improve blood sugar management</b></p>
<p class="p1">With a low <a href="/howto/guide/spotlight-low-gi" target="_blank" rel="noopener"><span class="s1">glycaemic index</span></a> (GI) and a high fibre content, peas are a useful inclusion if you need to monitor your blood sugar levels. Peas contain starch in the form of <a href="https://pubmed.ncbi.nlm.nih.gov/22916813/" target="_blank" rel="noopener"><span class="s1">amylose</span></a>, which slows our digestion and <a href="https://pubmed.ncbi.nlm.nih.gov/25302637/" target="_blank" rel="noopener"><span class="s1">studies</span></a> support they may help improve our blood sugar balance. Peas also contain nutrients like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4549665/" target="_blank" rel="noopener"><span class="s1">magnesium</span></a>, B vitamins and vitamin C, all of which help support blood sugar management.</p>
<p class="p1"><b>3. May support digestive health</b></p>
<p class="p1">Being rich in <a href="https://pubmed.ncbi.nlm.nih.gov/22916813/" target="_blank" rel="noopener"><span class="s1">fibre</span></a>, peas support digestive health and the fibre they provide fuels the beneficial gut microbes which play a pivotal role in our health. Much of the fibre content is soluble, which may alleviate constipation. Eating more <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/" target="_blank" rel="noopener"><span class="s1">fibre</span></a> is associated with a reduced risk of a number of conditions including obesity, type 2 diabetes, heart disease and cancer.</p>
<p class="p1"><b>4. May support heart health</b></p>
<p class="p1">Peas contain heart-friendly minerals including magnesium, <a href="https://pubmed.ncbi.nlm.nih.gov/16467502/" target="_blank" rel="noopener"><span class="s1">potassium</span></a> and calcium and are also rich in antioxidant nutrients, like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5000725/" target="_blank" rel="noopener"><span class="s1">vitamin C</span></a>, as well as phytonutrients including carotenoids and flavanols which are heart protective and support cardiovascular function. The soluble fibre peas contain help us <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/" target="_blank" rel="noopener"><span class="s1">manage cholesterol</span></a> levels, especially <a href="https://pubmed.ncbi.nlm.nih.gov/19939654/" target="_blank" rel="noopener"><span class="s1">LDL cholesterol</span></a>.</p>
<p class="p1"><b>5. May be cancer protective</b></p>
<p class="p1">Regularly including legumes, like peas, in your diet may reduce the risk of <a href="https://pubmed.ncbi.nlm.nih.gov/25061763/" target="_blank" rel="noopener"><span class="s1">cancer</span></a> due to their high antioxidant levels. Peas also contain natural compounds called <a href="https://pubmed.ncbi.nlm.nih.gov/15117556/" target="_blank" rel="noopener"><span class="s1">saponins</span></a>, these compounds have been shown to help protect against certain forms of cancer.</p>
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<h2 class="p1"><b>Are peas safe for everyone to eat?</b></h2>
<p class="p1">Legumes are a common allergen, and peas are no exception. Special attention should be taken if you have been diagnosed with a legume allergy, this might include peanuts and soya. Like other legumes, peas contain plant compounds including lectins and <a href="https://pubmed.ncbi.nlm.nih.gov/33190514/" target="_blank" rel="noopener"><span class="s1">phytic acid</span></a> that may inhibit our absorption of some of their nutrients including iron, magnesium and calcium. Peas also contain carbs, known as <a href="/howto/guide/what-low-fodmap-diet" target="_blank" rel="noopener"><span class="s1">FODMAPs</span></a>, these escape digestion and are fermented by bacteria in the gut and in some sensitive people may cause bloating, discomfort and wind.</p>
<p class="p1">Read more from the NHS about <a href="https://www.nhs.uk/conditions/food-allergy/" target="_blank" rel="noopener"><span class="s1">food allergies and when to seek help</span></a>.</p>
<h2 class="p1"><b>So, are peas good for you?</b></h2>
<p class="p1">Unless you have an allergy, peas are a healthy food and make a useful contribution to a varied and balanced diet for most people. Those with a digestive sensitivity to FODMAPs should be mindful of portion size.</p>
<p class="p1"><strong>If you are concerned about food allergies, please consult your GP or a registered dietitian for guidance.</strong></p>
<h3><b>Want more like this? Now try…</b></h3>
<p class="p1"><span class="s1"><a href="/howto/guide/top-5-health-benefits-of-potatoes" target="_blank" rel="noopener">Health benefits of potatoes</a></span><br>
<a href="/howto/guide/ingredient-focus-spinach" target="_blank" rel="noopener"><span class="s1">Health benefits of spinach</span></a><br>
<a href="/howto/guide/health-benefits-mushrooms" target="_blank" rel="noopener"><span class="s1">Health benefits of mushrooms</span></a><br>
<a href="/howto/guide/health-benefits-sweet-potato" target="_blank" rel="noopener"><span class="s1">Health benefits of sweet potato</span></a></p>
<p class="p1"><b>Check put our </b><a href="/recipes/collection/healthy-pea-recipes" target="_blank" rel="noopener"><span class="s1"><b>healthy pea</b></span></a><b> and </b><a href="/recipes/collection/frozen-pea-recipes" target="_blank" rel="noopener"><span class="s1"><b>frozen pea</b></span></a><b> recipe collections:</b></p>
<p class="p1"><b>And why not try our favourite pea recipes:</b><br>
<a href="/recipes/pasta-salmon-peas" target="_blank" rel="noopener"><span class="s1">Pasta with salmon & peas</span></a><br>
<a href="/recipes/leek-pea-watercress-soup" target="_blank" rel="noopener"><span class="s1">Leek, pea & watercress soup</span></a><br>
<a href="/recipes/corn-split-pea-chowder" target="_blank" rel="noopener"><span class="s1">Corn & split pea chowder</span></a><br>
<a href="/recipes/herby-broccoli-pea-soup" target="_blank" rel="noopener"><span class="s1">Herby broccoli & pea soup</span></a><br>
<a href="/recipes/orzotto-pancetta-peas" target="_blank" rel="noopener"><span class="s1">Orzotto with pancetta & peas</span></a></p>
<hr>
<p class="p1"><i>This article was last reviewed on 29 April 2024 by Kerry Torrens.</i></p>
<p><em>Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the <a href="https://bant.org.uk/" target="_blank" rel="nofollow noopener noreferrer">British Association for Nutrition and Lifestyle Medicine</a> (BANT) and the <a href="https://www.cnhc.org.uk/" target="_blank" rel="nofollow noopener noreferrer">Complementary & Natural Healthcare Council</a> (CNHC). Find out more at <a href="https://urbanwellness.co.uk/" target="_blank" rel="nofollow noopener noreferrer">urbanwellness.co.uk</a>.</em></p>
<p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="nofollow noopener noreferrer">terms and conditions</a> for more information.</em></p>
Top 5 health benefits of peas
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