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Canned Peas

Canned Peas — Nutrients, Health Benefits, and Shopping Tips

Canned peas photo

Listonic Team

September 4, 2024

Canned peas are a handy, nutritious addition to any pantry. Discover the advantages of using canned peas, tips for choosing the best cans, and ideas for adding them to your dishes.

Nutrients

Check the detailed nutritional values of canned peas, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 84 kcal

Nutrients per: 100 g% Daily Value*
Carbs14 g5.09%
Fiber5 g17.86%
Sugars6 g12%
Glycemic Index48 -
Protein5 g10%
Sodium296 mg12.87%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes canned peas stand out:

5 g

🥔 Good Fiber Content

48

🟢 Low Glycemic Index

Key takeaways

🛒
Look for low-sodium options.
😋
Canned peas are a convenient and nutritious addition to meals, offering fiber and protein.
📦
Store unopened cans of peas in a cool, dry place. Once opened, transfer to an airtight container, refrigerate, and use within three to four days.

Health benefits

Find out how canned peas can be an easy and nutritious addition to your meals, promoting good health and vitality.
  • Rich in fiber, supporting digestive health, promoting regular bowel movements, and maintaining a healthy gut microbiome.
  • High in protein, making them an excellent plant-based protein source for muscle growth and repair.
  • Contains essential vitamins and minerals such as Vitamin A, Vitamin K, and folate, which support overall health and well-being.
  • Convenient and shelf-stable, providing a quick and nutritious vegetable option.

Health risks

Recognize the health concerns and possible risks associated with canned peas.
  • High sodium content in many canned varieties, which can contribute to hypertension and increased cardiovascular risks.
  • Potential for BPA exposure from the lining of some cans, which has been linked to potential health risks such as hormonal imbalances.
  • Possible loss of nutrients due to the canning process, which can reduce the vitamin and mineral content of the peas.
  • Risk of contamination with harmful bacteria or toxins if the can is damaged or improperly processed.
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How to choose canned peas

When buying canned peas, consider those that are bright green and appear firm, not mushy. The liquid should be minimal and clear. Go for low-sodium versions or those packed in water to enhance their natural flavor and nutritional value.

Pass over canned peas that show signs of discoloration or wrinkling, which could indicate they are overcooked or old. The best canned peas should be tender yet firm and boast a naturally sweet taste.

How to choose canned peas

How to store canned peas

Canned peas should be stored in a cool, dry place until opened. Once opened, transfer to an airtight container and refrigerate. Properly stored, opened canned peas can last up to four days in the refrigerator.

Leaving canned peas exposed to air after opening can lead to spoilage. Do not store in the original can, as this can affect flavor. Using clean utensils ensures they remain safe to eat.

✅ Extra Tip

To enhance the taste, use any leftover liquid from the canned peas in soups or stews before transferring the peas to an airtight container for storage.

How long do they last?

Canned peas can last for 1-2 years when stored in a cool, dark place. Once opened, they should be refrigerated and used within 3-4 days. Transfer them to an airtight container after opening to maintain their freshness.

What to do with leftovers?

Leftover canned peas can be used in a variety of dishes. Add them to soups, stews, or casseroles for a touch of sweetness and texture, or mix them into pasta dishes with a creamy sauce for added flavor and nutrition.

Use canned peas in salads, where they add a pop of color and a sweet, tender bite. They can also be blended into a pea puree or soup, perfect as a side dish or a base for other ingredients. If you have a lot of peas, consider making a batch of pea risotto or using them in a pea and mint dip with bread or crackers. Canned peas can also be added to a quiche or frittata for a savory breakfast or brunch, or simply sautéed with butter and herbs for a quick and easy side dish.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How canned peas support specific health conditions

Canned peas are a good source of plant-based protein and fiber, supporting heart health by lowering cholesterol levels. Their fiber content also promotes digestive health by regulating bowel movements. Peas are rich in vitamin C, supporting immune health, and their antioxidants help protect against inflammation and oxidative stress. They also provide a good source of B vitamins, which aid in brain function and energy production.

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