Canned Peas β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
π₯ 84 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 14 g | 5.09% |
| Fiber | 5 g | 17.86% |
| Sugars | 6 g | 12% |
| Glycemic Index | 48 | - |
| Protein | 5 g | 10% |
| Sodium | 296 mg | 12.87% |
| Total Fat | 0 | - |
*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.
5 g
🥔 Good Fiber Content
48
🟢 Low Glycemic Index
Key takeaways
Health benefits
- 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
- 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.
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 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.
β Extra Tip
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?
π¨ββοΈοΈ Medical disclaimer
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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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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