Peas, green, split, mature seeds, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1.8 MG | 2% | |
| Thiamin | 0.7 MG | 60% | |
| Riboflavin | 0.2 MG | 19% | |
| Niacin | 3.6 MG | 23% | |
| Pantothenic acid | 1.0 MG | 19% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 15 UG | 4% | |
| Choline, total | 156.9 MG | 29% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 7 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 15.9 UG | 13% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 46 MG | 4% | |
| Iron, Fe | 4.7 MG | 26% | |
| Magnesium, Mg | 63 MG | 15% | |
| Phosphorus, P | 334 MG | 27% | |
| Potassium, K | 852 MG | 18% | |
| Sodium, Na | 5 MG | 0% | |
| Zinc, Zn | 3.5 MG | 32% | |
| Copper, Cu | 0.8 MG | 90% | |
| Manganese, Mn | 1.2 MG | 52% | |
| Selenium, Se | 10.7 UG | 19% |
Nutrition Highlights
- Excellent source of protein with 23.1g per 100g, great for muscle building and recovery.
- High in dietary fiber (22.2g per 100g), supporting digestive health.
- Good source of Iron, Fe (26% DV).
- Good source of Phosphorus, P (27% DV).
- Good source of Zinc, Zn (32% DV).
- Rich source of Copper, Cu (90% of Daily Value per 100g).
About Peas, green, split, mature seeds, raw
These small, round legumes are a nutritional powerhouse often overlooked in modern diets. When dried and split, they become a convenient ingredient that cooks more quickly than whole peas while retaining their impressive nutrient profile. A single serving provides an exceptional amount of plant-based protein, making them particularly valuable for vegetarians and vegans seeking complete protein sources. Their high fiber content supports digestive health and helps maintain steady blood sugar levels, while the substantial mineral content includes iron, magnesium, and potassium.
In the kitchen, these legumes shine in hearty soups and stews, where they break down to create a thick, creamy texture without the need for dairy. They're also excellent when pureed into dips or spreads, similar to hummus but with a sweeter, earthier flavor. Many traditional cuisines feature them in curries, dal, and other slow-cooked dishes where their ability to absorb spices and aromatics makes them incredibly versatile. For meal prep enthusiasts, they're ideal for batch cooking as they reheat well and can be incorporated into grain bowls, salads, or served as a simple side dish with olive oil and herbs. Their natural starch content means they can even be used to create plant-based patties or fritters, offering a protein-rich alternative to meat-based dishes.
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