Vegetable

Peas And Carrot

Health
ScoreA+

A nutrient-dense vegetable blend combining sweet peas and carrots, providing plant-based protein, fiber, and carotenoids in a low-calorie package. Rich in vitamin A and folate, this combination supports vision, cellular health, and longevity-related metabolic pathways.

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Why Peas And Carrot scores 93

Nutrient density32

Protein quality11

Fiber content10

Healthy fats5

Bioactive compounds13

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Thiamin 16%Vitamin K 13%Vitamin B6 8.2%Vitamin C 7.6%Manganese 7.5%

Nutrition

per_100g

Calories

3.1g

Protein

10.1g

Carbs

0.4g

Fat

3.1g

Fiber

Health benefits

Supports cardiovascular health and blood pressure regulation

strong evidence

Potassium promotes vasodilation and sodium-potassium pump function; folate reduces homocysteine, a cardiovascular risk factor

Enhances eye health and reduces macular degeneration risk

strong evidence

Beta-carotene and lutein accumulate in the macula and lens, protecting against oxidative photodamage

Promotes healthy aging through gut microbiota diversity

moderate evidence

Fiber and resistant starch feed beneficial bacteria, increasing short-chain fatty acid production, which supports intestinal barrier integrity and systemic immunity

Supports DNA methylation and one-carbon metabolism

moderate evidence

Folate and choline serve as methyl donors, crucial for gene expression regulation and epigenetic stability with age

Stabilizes blood glucose and insulin response

moderate evidence

High fiber-to-carbohydrate ratio slows glucose absorption; resistant starch in cooled peas improves insulin sensitivity

Pairs well with

·Pair with olive oil: fat-soluble carotenoids (beta-carotene, lutein) require dietary lipids for absorption; olive oil's polyphenols add antioxidant synergy
·Combine with leafy greens (spinach, kale): vitamin K from greens enhances calcium absorption; additional folate and antioxidants amplify one-carbon metabolism benefits
·Mix with whole grains (brown rice, quinoa): complementary amino acid profiles create complete protein; fiber synergy slows glycemic response
·Serve with garlic or onions: sulfur compounds enhance gut barrier function and modulate microbiota composition synergistically with vegetable fiber

Practical tips

·Best timing: Low glycemic load, fiber content, and absence of stimulants make peas and carrots suitable for any meal. Midday consumption with complex carbs optimizes sustained energy; evening consumption with protein supports satiety and overnight microbiota fermentation.
·Cook lightly or consume raw to preserve heat-sensitive vitamin C (8.1 mg per 100g); brief steaming (3-4 min) maintains fiber while preserving carotenoid bioavailability better than boiling
·Cool cooked peas to room temperature before storage: this increases resistant starch content, enhancing prebiotic function and glycemic stability
·Buy frozen peas and carrots as a standard option—flash-freezing at peak ripeness locks in micronutrient density and often exceeds fresh produce shelf-stored for days
·Pair each serving with a healthy fat source (nuts, seeds, olive oil) to maximize absorption of fat-soluble vitamins A and K
·Consume as part of mixed meals rather than in isolation to moderate glycemic load and ensure complementary amino acid intake