Calories in Sweet peas

Sweet peas, also known as garden peas, are a popular vegetable enjoyed for their sweet flavor and nutritional benefits. This article explores the nutritional content of a 160-gram serving of sweet peas, focusing on its carbohydrate and fiber content, vitamins and minerals, other beneficial compounds, health benefits, and foods with equivalent calorie content.

Nutrition Facts

A 160-gram serving of sweet peas provides a balanced array of essential nutrients. Here’s a detailed breakdown:

• Calories: Approximately 134
• Total Fat: 0.6 grams (1% Daily Value)
  • Saturated Fat: 0.1 grams (1% Daily Value)
  • Polyunsaturated Fat: 0.2 grams
  • Monounsaturated Fat: 0.1 grams
• Cholesterol: 0 mg (0% Daily Value)
• Sodium: 8 mg (0% Daily Value)
• Total Carbohydrates: 25 grams (9% Daily Value)
  • Dietary Fiber: 8.6 grams (34% Daily Value)
  • Sugars: 8 grams
• Protein: 8.3 grams
• Vitamin A: 1600 IU (32% Daily Value)
• Vitamin C: 35.2 mg (59% Daily Value)
• Calcium: 51 mg (5% Daily Value)
• Iron: 2.4 mg (13% Daily Value)
• Potassium: 354 mg (10% Daily Value)
• Vitamin K: 40 mcg (50% Daily Value)
• Folate: 101 mcg (25% Daily Value)

Carbohydrates

Sweet peas are relatively high in carbohydrates, with 25 grams per 160-gram serving. These carbohydrates include natural sugars (8 grams) and dietary fiber (8.6 grams), which provide a steady source of energy and support digestive health.

Fiber

With 8.6 grams of dietary fiber per serving, sweet peas are an excellent source of fiber. Dietary fiber aids in digestive health, promotes regular bowel movements, helps control blood sugar levels, and supports heart health by lowering cholesterol levels.

Vitamins and Minerals

Sweet peas are a rich source of several essential vitamins and minerals:

• Vitamin A: Important for vision, immune function, and skin health.
• Vitamin C: An antioxidant that supports the immune system, aids in collagen production, and enhances iron absorption.
• Vitamin K: Essential for blood clotting and bone health.
• Folate: Vital for DNA synthesis and repair, crucial during periods of rapid growth such as pregnancy.
• Iron: Important for red blood cell production and oxygen transport.
• Calcium: Essential for bone health, muscle function, and nerve signaling.
• Potassium: Helps regulate blood pressure, fluid balance, and muscle contractions.

Other Plant Compounds

Sweet peas contain various beneficial plant compounds, including:

• Flavonoids: Such as catechins, which have antioxidant and anti-inflammatory properties.
• Saponins: Compounds that may help reduce cholesterol levels and support immune function.
• Carotenoids: Including lutein and zeaxanthin, which are important for eye health.

Health Benefits

The rich nutritional profile of sweet peas translates into several health benefits:

• Eye Health: High in vitamin A and carotenoids, sweet peas support good vision and may reduce the risk of age-related eye diseases.
• Immune Support: Vitamins A and C boost the immune system, helping the body fend off infections.
• Digestive Health: The high fiber content promotes healthy digestion and regular bowel movements.
• Heart Health: Potassium and fiber support heart health by regulating blood pressure and lowering cholesterol levels.
• Bone Health: Calcium and vitamin K contribute to maintaining strong and healthy bones.
• Antioxidant Properties: Flavonoids and carotenoids provide powerful antioxidant effects, protecting cells from oxidative stress and inflammation.

Foods with Calorie Content Equivalent

To understand the calorie content of sweet peas, here are some foods with a similar calorie count (approximately 134 calories):

• 1 medium-sized banana (about 118 grams)
• 1 medium apple (about 182 grams)
• 1 cup of cooked quinoa (about 185 grams)
• 1 medium-sized baked potato (about 173 grams)
• 1 tablespoon of peanut butter (about 16 grams)

These comparisons highlight how a serving of sweet peas can fit into a balanced diet while providing significant nutritional benefits.

Conclusion

A 160-gram serving of sweet peas contains approximately 134 calories and offers a rich source of carbohydrates, fiber, essential vitamins, and minerals. The high content of vitamins A and C, potassium, folate, and other beneficial compounds makes sweet peas a nutritious addition to a variety of dishes. Including sweet peas in your diet can support eye health, immune function, digestive health, heart health, and overall well-being, making them a valuable component of a balanced diet.