Vegetable

Pea

Health
ScoreA+

Peas are nutrient-dense legumes providing plant-based protein, fiber, and essential vitamins with a low caloric footprint. They support metabolic health and cardiovascular function through their polyphenol and fiber content.

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Why Pea scores 94

Nutrient density34

Protein quality11

Fiber content10

Healthy fats5

Bioactive compounds12

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin C 57%Vitamin B6 37%Vitamin K 18%Thiamin 11%Iron 9.9%

Nutrition

per_100g

Calories

2.8g

Protein

7.6g

Carbs

0.2g

Fat

2.6g

Fiber

Health benefits

Supports cardiovascular health and blood pressure regulation

strong evidence

Potassium content (200mg/100g) promotes sodium-potassium balance and endothelial function; polyphenols (kaempferol, quercetin) reduce vascular inflammation and improve arterial compliance

Enhances gut microbiota diversity and supports metabolic health

strong evidence

High fiber content (2.6g/100g) serves as prebiotic substrate for beneficial bacteria, increasing short-chain fatty acid production which improves insulin sensitivity and lipid metabolism

Provides bioavailable plant-based protein for muscle maintenance

moderate evidence

2.8g protein per 100g with favorable amino acid profile including lysine; relatively low arginine:lysine ratio reduces cardiovascular stress compared to other legumes

Supports cognitive function and one-carbon metabolism

moderate evidence

Folate (42mcg/100g) and choline (17.4mg/100g) are essential cofactors for methylation reactions affecting neurotransmitter synthesis and homocysteine metabolism

Reduces systemic inflammation and oxidative stress

emerging evidence

Polyphenols (coumestrol, kaempferol) inhibit pro-inflammatory cytokine production and upregulate endogenous antioxidant defenses including SOD and catalase

Pairs well with

·Pair with vitamin C-rich foods (bell peppers, tomatoes, citrus) to enhance iron bioavailability from peas' non-heme iron content
·Combine with healthy fats (olive oil, avocado) to improve absorption of fat-soluble vitamin K (25mcg/100g) and carotenoid compounds
·Mix with whole grains (brown rice, quinoa) to achieve complete amino acid profile and enhance satiety through complementary fiber sources
·Serve alongside cruciferous vegetables (broccoli, kale) to amplify polyphenol diversity and synergistic anti-inflammatory effects
·Pair with herbs like turmeric or ginger to enhance bioavailability of pea polyphenols through curcumin and gingerol interaction

Practical tips

·Best timing: midday
·Freeze fresh peas within 24 hours of harvest to preserve heat-sensitive vitamin C and lock in polyphenol content—frozen peas often exceed fresh in nutrient density
·If using dried peas, soak for 8-12 hours and cook until tender (20-30 minutes) to reduce oligosaccharides that cause bloating while maintaining protein and fiber
·Store frozen peas at 0°F or below; use within 8-12 months to minimize nutrient degradation from oxidative damage
·Add peas in the final 5 minutes of cooking to preserve vitamin C content; longer cooking reduces bioavailable antioxidants by up to 30%
·Consume 150-200g peas (fresh or frozen equivalent) 2-3 times weekly to achieve meaningful cardiovascular and microbiota benefits without excessive purine accumulation