Are Peas Healthy and a Good Source of Protein?

Peas contain most of the nine essential amino acids. Peas are healthy and high in thiamine, folate, vitamin K, and fiber and they are a good source of protein.

Although picky eaters may reject them, peas are loaded with nutrition. The protein in peas is especially valuable. Today, peas are available in many different forms and can be tasty additions to your diet.

There are three main types of peas:

• Garden peas. Sometimes called sweet peas or English peas, these round peas are shelled before eating. 
• Snow peas. These edible pods containing small peas are often used in Asian dishes.
• Snap peas. Similar to snow peas, snap peas have thick, edible pods and large peas. 

When garden peas are grown to maturity and dried, they may be called split peas or field peas. 

Peas and beans belong to the legume family. Legumes are a valuable food all over the globe, not only for their nutritional value but also because they add nutrients to the soil. 

Black-eyed peas and other plants in the so-called cowpea family are actually beans rather than peas. Black-eyed peas are in the plant genus Vigna. Peas are in the genus Pisum.

While most people think of peas as a typical vegetable, they have some of the highest protein contents in the plant world. Peas contain most of the nine essential amino acids. 

Here are the amounts of protein in 1 cup of different types of peas: 

• Split peas, cooked: 16 grams
• Canned green peas: 7 grams
• Frozen green peas: 8 grams
• Peas with edible pods: 5 grams

You can also buy pea protein in powder form. This product is made by grinding dried peas. The powder is processed to take out most of the starch and fiber, so the protein is concentrated. Some people prefer pea protein over other protein powders because it is gluten-free, mild in flavor, and unlikely to trigger allergies. It is also vegan-friendly.  

Most people in the United States get enough protein without adding supplements to their diets, though. If you eat peas rather than pea powder, you get the complete nutrient package — fiber, vitamins, minerals, and antioxidants, as well as protein. That being said, if you are an elite athlete or have a medical condition, you might appreciate a boost from concentrated pea protein. 

You can buy peas fresh, frozen, canned, or dried. Each form will offer slightly different nutrients, but all have good nutritional value. 

For example, a cup of fresh or frozen green peas provides at least a quarter of the daily recommended doses of: 

• Fiber
• Vitamin K
• Folate
• Thiamine

Peas also provide minerals, including niacin, iron, magnesium, and zinc. Like most plant foods, peas contain important antioxidants. They are also a good source of lutein and zeaxanthin, the two antioxidants that promote eye health.

Peas that are eaten in the pod have less protein but more vitamin C than peas that are shelled. 

Researchers have documented some health benefits of peas. There is evidence that peas may:

Promote gut health. The starch in peas breaks down slowly, helping to feed beneficial gut bacteria, and the fiber content produces more regular bowel movements.

Regulate blood sugar. Since fiber and protein are digested slowly, the carbohydrates in peas also do not hit the bloodstream all at once.   

Improve heart health. Some studies have shown that adding legumes to the diet can reduce cholesterol and improve heart health.

Fight inflammation. The antioxidants in peas may fight inflammation and even reduce your risk of cancer. Scientists need to do more research to pinpoint how the antioxidants in peas work in the body, though.    

Peas contain substances known as antinutrients that can keep your body from absorbing minerals. They contain phytates, which can keep the body from using iron, zinc, calcium, and magnesium, as well as lectins, which interfere with the use of iron, zinc, calcium, and phosphorus. These minerals are very important in the body. For example, a lack of calcium can cause weak bones, and low iron can cause anemia. 

Phytates and lectins have positive qualities, too, though. They are antioxidants that can protect DNA from damage and may fight cancer. Phytates can also prevent kidney stones. Because of the benefits of antinutrients, researchers no longer say you should always avoid them. Instead, they recommend you learn how to minimize their effect.

You can remove antinutrients or reduce their impact by soaking, sprouting, or boiling peas before eating them. Another strategy is to eat legumes separately from mineral-rich foods so that the antinutrients won't keep minerals from being used.  

Farmers treat most peas with chemicals during the growing process. Snap peas, for instance, are at moderate risk of pesticide contamination. To minimize your exposure, buy organic produce when possible. Also, wash your produce thoroughly. Frozen peas with the pods removed have very little pesticide residue. You could also try growing your own peas at home. 

You may think of peas mainly as a side dish, but they can be used in other delicious ways, including:

• In soup, stews, and curries
• In stir-fry dishes
• As salad toppings
• In hummus-style dips
• In shepherd's pie and other casseroles
• In pasta dishes
• Roasted or air-fried as a snack

Peas provide a lot of protein and other nutrients for a reasonable price. They have health benefits for several systems of the body. You don't need to worry about the antinutrients in peas unless you are at high risk for a mineral deficiency. Lastly, peas can be tasty as well as nutritious.