Super source
Carbohydrate
9.88 g · 4% DV target
A sweet and tender legume that offers a crisp pop when fresh, garden peas serve as a versatile culinary staple that provides a dense concentration of plant-based protein and dietary fiber.
Garden peas are a well-established source of dietary fibre and plant-based protein, making them an effective substitute for red meat to help reduce cardiovascular risk factors like blood cholesterol and blood pressure .312
Regular consumption of legumes, including peas, is consistently linked to improved heart health; a large cohort study found that eating these foods four or more times per week was associated with a 22% lower risk of heart disease .3
Garden peas have a low to medium glycaemic index (a measure of how quickly a food raises blood sugar), which may help regulate metabolic health when used to replace high-glycaemic carbohydrates .6
These vegetables contain a high concentration of flavonoids and other antioxidants (compounds that protect cells from damage), with some research indicating they have higher flavonoid levels than many other commonly cultivated legumes .12
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
9.88 g · 4% DV target
5.55 g · 20% DV target
3.74 g · 7% DV target
44.6 μg · 37% DV target
37.5 mg · 42% DV target
0.38 mg · 31% DV target
Seasonality has not been estimated for this ingredient yet.
Keep in pods or an airtight container to prevent drying.
Blanch before freezing to preserve color and texture.
Legumes fix nitrogen into the soil, reducing the need for synthetic fertilizers.
Archaeological evidence suggests that humans have been consuming peas for nearly 10,000 years, making them one of the oldest cultivated crops in the world.