CLAIM:
Peas are extremely nutrient-dense and provide significant amounts of fibre, protein, vitamins, and antioxidants despite their small size. Consuming peas regularly, whether fresh or frozen, can support overall health, including digestion, immunity, and eye health.
FACT:
Scientific evidence shows that green peas are a nutrient-dense food rich in fibre, plant-based protein, vitamins, and antioxidants, which support digestion, blood sugar control, and overall metabolic health. Studies also indicate that plant-based purines in legumes like peas are not associated with increased gout risk, unlike animal purines. While peas are safe and beneficial for most people, some individuals may experience digestive discomfort due to their fibre and FODMAP content, especially when consumed in large amounts.
In a viral Instagram reel posted by dietician Bhawesh Gupta, addresses a common seasonal complaint many people have during winters, seeing peas in almost every meal.
He explains that despite their small size, peas are highly nutritious. “In a 100 gm serving, you get only about 80 calories and 6 gm fibre, which is almost 20 per cent of your daily requirement,” he says, adding that peas also stand out among vegetables for their protein content. He notes that pea protein is widely used in vegan supplements because of its balanced amino acid profile and high digestibility.
Highlighting their micronutrient benefits, he adds, “You get good amounts of B vitamins, vitamin A, C and K1 in peas. They also contain zinc and manganese, which support hundreds of reactions in the body, and antioxidants like lutein and zeaxanthin, which improve eye health.”
He concludes by encouraging people to include peas regularly in their diet, saying both fresh and frozen peas offer similar nutritional benefits.
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Are peas good for your health?
Green peas have an impressive nutritional profile and are considered a highly nutritious addition to a balanced diet. They are relatively low in calories while providing a good combination of carbohydrates, plant-based protein, fibre, and essential vitamins and minerals.
A half-cup (80 gram) serving of cooked green peas contains about 67 calories, 12.5 grams of carbohydrates, 4.4 grams of fibre, and 4.3 grams of protein. They also provide important micronutrients, including vitamin K, vitamin C, vitamin A, folate, iron, phosphorus, manganese, and thiamine. This nutrient density means peas offer substantial health benefits despite their small serving size.
One of the key features that sets peas apart from many other vegetables is their relatively high protein content. Compared to vegetables like carrots, which provide less than 1 gram of protein per similar serving, peas contain several times more protein. This makes them particularly valuable for vegetarians and vegans who rely on plant-based protein sources.
Peas also contain polyphenols and other antioxidant compounds that help protect cells from oxidative stress, which are likely responsible for many of their health benefits.
Green peas are also filling and can support appetite control. Their combination of protein and fibre slows digestion and promotes a longer feeling of fullness. Protein helps regulate hormones involved in appetite, while fibre delays stomach emptying, which may reduce overall calorie intake. This makes peas a helpful food for weight management, muscle maintenance, and overall metabolic health when included as part of a balanced diet.
In addition, peas may help support healthy blood sugar regulation. They have a relatively low glycaemic index, meaning they cause a slower and more gradual rise in blood glucose levels compared to high-glycaemic foods. Their fibre content slows carbohydrate absorption, while their protein content further stabilises blood sugar levels. This combination can help reduce sudden spikes in blood glucose and may lower the risk of developing type 2 diabetes and cardiovascular disease when consumed regularly as part of a healthy diet.
The fibre in green peas also plays an important role in digestive health. Fibre acts as a food source for beneficial gut bacteria, helping maintain a healthy gut microbiome. It also adds bulk to stool and supports regular bowel movements, which can reduce the risk of constipation and support overall digestive function.
Furthermore, peas contain antioxidants and plant compounds that may help protect against chronic diseases, including heart disease and certain types of cancer. Their fibre, potassium, and antioxidant content contribute to improved heart health, while their anti-inflammatory properties may support long-term metabolic health.
However, peas also contain natural compounds known as antinutrients, such as lectins and phytic acid, which can slightly reduce the absorption of certain minerals. For most people, this is not a concern, especially when peas are consumed as part of a varied and balanced diet.
Do consuming peas also have some downsides?
Although green peas are highly nutritious, they may cause digestive discomfort in some people, especially when eaten in large quantities. Like other legumes, peas contain FODMAPs — types of carbohydrates that are not fully digested and are instead fermented by gut bacteria, producing gas. This can lead to bloating, abdominal discomfort, and flatulence, particularly in individuals with sensitive digestion or conditions such as irritable bowel syndrome (IBS).
Peas also contain natural compounds called lectins, which may contribute to digestive symptoms in some individuals. However, cooking significantly reduces lectin content, and for most healthy people, properly cooked peas do not cause problems. Consuming peas in moderate portions and regularly including them in the diet may help the digestive system adapt and reduce discomfort.
Concerns are sometimes raised about purines in peas, as purines break down into uric acid. However, large cohort research published in the New England Journal of Medicine found that plant-based purines, including those from legumes, were not associated with an increased risk of gout, unlike animal purines. This means people with high uric acid or gout generally do not need to avoid peas completely, though moderation is advisable.
Overall, green peas are safe and beneficial for most people, but those with sensitive digestion or specific medical conditions should monitor their portion sizes and individual tolerance and consult a doctor when needed.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS.
