Are Peas Good for You? 7 Benefits of Peas

If you were forced to eat your peas as a child and haven’t touched one of the tiny, green spheres since, it may be time to give peas another chance.

“Green peas are an excellent source of protein, fiber and nutrients,” says registered dietitian Michela Palma, RD, LD. Plus, we promise they’re tastier than you remember.

What are green peas?

You might be surprised to learn that peas aren’t vegetables. They’re legumes (plants that produce pods with seeds inside). This puts peas in the same family as chickpeas, lentils, beans and peanuts. Still, most people (including farmers and food manufacturers) count them as vegetables.

There are lots of pea varieties: green peas, yellow peas, black-eyed peas, snap peas and snow peas, to name just a few. Palma touts the many benefits of adding green peas to your meals.

Green peas nutrition

The nutritional value of peas depends on how you prepare them. For instance, cooking peas with butter or bacon adds fat. Steaming preserves more nutrients than boiling. You can even eat green peas raw.

One cup of unsalted, boiled peas has 134 calories and these healthy nutrients:

• 41 micrograms of vitamin K
• 101 micrograms of folate
• 23 milligrams of vitamin C
• 2 milligrams of zinc
• 62 milligrams of magnesium
• 2.5 milligrams of iron

7 health benefits of peas

Antioxidants and nutrients in peas help keep you healthy in many ways.

1. Builds a strong body

With 8 grams of protein per cup, peas are a great source of plant protein. That’s good news for people who follow vegetarian or vegan meal plans, as well as anyone looking to get more protein. Another bonus: The protein in peas is easier to digest than meat-based protein sources.

Protein is an important macronutrient that your body needs to:

• Build and repair muscles, tissues and organs
• Form hair, skin, bones and muscles
• Regulate hormones and enzymes
• Provide energy
• Support your immune system

If you still don’t love the taste of peas, you can get the same protein benefits from pea protein powders. One scoop of pea protein isolate (the powder you buy online or at a store) has 15 to 20 grams of protein for every 100 calories.

2. Aids gut health

A cup of cooked peas has almost 9 grams of fiber. Most of that fiber is insoluble, which adds bulk to your stool, making it easier to pass.

“Getting enough fiber every day helps prevent painful constipation,” says Palma. Fiber from plant sources can also naturally improve your gut health.

3. Promotes a healthy weight

Because it takes your body longer to break down protein and fiber, eating peas regularly can help you achieve or maintain a healthy weight.

“High-protein, high-fiber meals make you feel full for longer,” notes Palma. “When you’re satisfied after a meal, you’re less likely to reach for sweets or snacks later.”

4. Fights inflammation

Those tiny peas are packed with plant-based phytonutrients and polyphenols. These nutrients provide an abundance of antioxidant benefits.

“Antioxidants are your body’s defense against free radicals that can damage cells and tissues,” says Palma.

Inflammation caused by free radicals can increase your risk for cardiovascular (heart) disease, cancer and other chronic health conditions.

5. Protects eyes and skin

Peas are also high in lutein and zeaxanthin. These carotenoids give peas their vibrant green color. Studies show that lutein and zeaxanthin protect against harmful blue light that can damage your eyesight.

6. Helps your heart

Peas contain these heart-healthy minerals:

• Magnesium, which regulates your heart rate, reduces heart palpitations and lowers high blood pressure
• Potassium, which can also help lower high blood pressure

7. Stabilizes blood sugar

With 11 grams of carbohydrates per cup, peas have a low glycemic index. This means eating peas won’t cause a sharp jump in blood sugar (glucose) levels, which is important if you have diabetes.

Peas also keep blood sugar levels steady because it takes longer for your digestive system to break down their fiber and protein.

Are there any downsides to eating peas?

Generally, peas are good for you and safe to eat. But there are some risks:

• Allergies: Some studies suggest that food allergies to green peas and pea protein are on the rise. “Food manufacturers are using more pea-based ingredients like pea protein and pea flour in products,” reports Palma. “You may find these ingredients in unlikely foods like meats, cereals and baked goods.” People who have peanut allergies may be more likely to have a pea allergy.
• Antinutrients: Peas have compounds called antinutrients that decrease how much iron and other minerals your body absorbs from plants. Antinutrients are highest in raw peas. Soaking and cooking peas reduces these antinutrients.
• Bloating and gas: Another less serious downside of eating peas: Their high-fiber content may make you gassy.

Bottom line? Give peas a chance

Peas are a highly versatile legume that you can boil, roast, sauté or air fry. You can buy them fresh, canned, dried or frozen.

“Peas are an affordable, easy way to get more nutrients, protein and fiber in your meals,” encourages Palma.