ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Health Benefits of Green Peas

Updated on July 3, 2020
rajan jolly profile image

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

Latin Name : Pisum sativum.

Green Peas are called Matar ( pronounced just like 'mutter') in India.

The pea plant, Pisum sativum, is a vine. It bears fruits in the shape of pods with each pod bearing several seeds called peas. Though pea pods are botanically fruits, yet they are considered as a vegetable in cooking parlance. Other names for peas are green peas, garden peas, sweet peas, English peas etc.

Green peas have been around for thousands of years; the earliest finds being in turkey, Jordan and Syria. They are now grown worldwide. Peas need cool weather to grow and the vine needs well-drained soil with adequate moisture to survive. The plant tendrils help the plant to coil itself to any available support to climb.

Peas are eaten both fresh and dried. Most of the produce is either frozen or canned. Steaming or boiling peas makes them sweeter as well as making its nutrients more bioavailable.

Peas are used in a variety of dishes and also as an accompaniment to meat. They are used in pot pies, salads, stews and in combination with other dishes. Pea soup is a favourite that is consumed in many parts of the world.

Click thumbnail to view full-size
pea flowerpea tendrils
pea flower
pea flower | Source
pea tendrils
pea tendrils | Source

Peas Nutrition Facts

Peas are extremely rich in Vitamin C and have very good levels of folic acid, Vitamins A, K, B1, B2, B6, niacin and pantothenic acid as well as the minerals copper, iron, manganese and zinc.

They are also a good source of the flavonoid antioxidants like carotenes, lutein and zeaxanthin and the phytosterol, Beta-sitosterol which helps lower cholesterol.

Peas are rich in protein, have good amounts of dietary fibre and are cholesterol-free. They also have negligible amounts of sodium which is its another plus point.

Of all the varieties of peas, green peas, the topic of this hub, have the most protein as well as other nutrients.

Matar Pulao Recipe | Green Peas Pulao

Green Peas Nutrition Facts

(click column header to sort results)
See the table below for in depth analysis of nutrients:  
Green peas (Pisum sativum),
fresh, raw, Nutrition value per 100 gms
(Source: USDA National Nutrient data base)
Nutrient Value
Percentage of RDA
81 Kcal
14.45 g
5.42 g
Total Fat
0.40 g
0 mg
Dietary Fiber
5.1 g
65 mcg
2.090 mg
Pantothenic acid
0.104 mg
0.169 mg
0.132 mg
0.266 mg
Vitamin A
765 IU
Vitamin C
40 mg
Vitamin E
0.13 mg
Vitamin K
24.8 micro gm
5 mg
244 mg
25 mg
0.176 mg
1.47 mg
33 mg
0.410 mg
1.8 micro gm
1.24 mg
449 micro gm
0 micro gm
2477 micro gm

Health Benefits Of Green Peas

  • Peas And Cancer

    Peas protect against stomach cancer due to the polyphenol coumestrol that they contain. A study in Mexico City has found that even a single serving of green peas every day is enough to reduce the risk of stomach cancer appreciably. One cup of green peas provide 10 mg of coumestrol and it was found that consuming over 2 mg of coumestrol per day affords protection against stomach cancer.

Apart from coumestrol, there are various other antioxidants and anti-inflammatory phytonutrients that play a role in reducing cancer risk.

  • Peas And Diabetes

    Peas have good amounts of protein and fibre due to which digestion is slowed down helping in keeping the blood sugar levels steady.

Peas also contain the antioxidants Vitamins E and mineral zinc and the anti-inflammatory nutrients like pisumsaponins 1 and 2 and pisomosides A & B, that are exclusively present in peas. Both of these help to prevent chronic inflammation and chronic oxidative stress, two well-known triggers of type 2 diabetes. Green peas thus reduce the risk of type 2 diabetes.

Peas also have a low glycemic index. This also helps to keep the blood sugar level stable. Their magnesium content also decreases diabetes risk.

  • Peas And Heart Health

    Peas have strong antioxidant and anti-inflammatory properties that reduce oxidative stress and inflammations. The omega 3 fatty acids, alpha-linolenic acid (ALA) that green peas contain is known to reduce risk of heart disease.

The good amounts of B complex vitamins keep the homocysteine levels in check and low homocysteine levels mean lowered risk of heart disease.

High levels of vitamin K and the choline content in peas also reduce cardiovascular disease risk while the high fibre keeps the cholesterol levels under control.

  • Peas And Immunity

The excellent levels of Vitamin C and high levels of Vitamin A along with various antioxidants raise body immunity and resistance to disease.

  • Peas And Obesity

Consumption of peas helps in controlling weight as they are low in fat, have zero cholesterol, have a good amount of protein and fibre. The good levels of zinc also improve the metabolism aiding in maintaining weight.

  • Peas And The Environment

Peas are environment and soil friendly since they harbour the nitrogen-fixing bacteria in their roots. As they increase the nitrogen content of the soil, the need for artificial pesticides is reduced.

The remaining plant after harvesting also quickly degrades into the soil. They also need very little water for growth.
Peas thus help in keeping the environment green.

  • Peas And Bone Health

    The high levels of vitamin K and good levels of the B complex vitamins help in maintaining bone density and strength, thus reducing the risk of fractures and osteoporosis.

Some other Health Benefits Of Peas

Green peas also help to:

  • Give healthy skin and hair
  • Keep the digestive system healthy
  • Prevent blood clots since they improve blood circulation
  • Prevent constipation

Some Ayurvedic Cures With Green Peas

For Chilblains

Some people develop swellings and inflammations of the fingers and toes due to cold temperatures in winter. Those affected can do the following for relief.

Boil green peas in water. Strain out the peas and mix in 1 tsp sesame oil to this water. Foment the fingers with this water for some time and finally wash them with this water. It reduces swelling, inflammation and discomfort.

As a Beauty Aid

Boil peas and grind to a paste. Apply on the face and body. Scrub it well for glowing skin.

For Burns

Applying a paste of fresh green peas stops the burning sensation.

Other Benefits

Consumption of peas increases breast milk in lactating women, regularizes delayed menses, improves weight and helps in forming new blood.

Sookhe Aloo Matar Ki Sabzi | Dry Green Peas And Potatoes Curry

Please rate this hub. Thank you.

4.6 out of 5 stars from 7 ratings of Health Benefits Of Peas - Green Peas


The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2012 Rajan Singh Jolly


    0 of 8192 characters used
    Post Comment
    • M K Paul profile image

      M K Paul 

      6 years ago from India

      Thanks for sharing the hub, I hv also include some heath benefits in my recipes, hv time pls check

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Aurelio, thanks for your input and adding to the hub. Appreciate the visit.

    • alocsin profile image

      Aurelio Locsin 

      7 years ago from Orange County, CA

      As you probably already know, peas are a common side vegetable in the US, and of course, available as pea soup. Good to know they're also healthy. Voting this Up and Useful.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Hi Marlene,

      Glad you like the info and the recipe. I hope you try this one out. Appreciate your visit and comments.

    • MarleneB profile image

      Marlene Bertrand 

      7 years ago from USA

      Wow! Peas have a lot of benefits. I want to try the beef stew recipe with peas (in the video). It looks easy and with the pressure, it cooks quite fast. Thank you for all of your valuable information and for some wonderful recipes to try.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      @ Rasma - Peas are delicious and healthy cooked or steamed. Thanks for visiting and sharing.

      @ sweetie - Glad you found some additional information that will make you feel better about eating peas. Thanks for reading and sharing the hub.

      @ Devika - Thank you for the visit and comments.

      @ Louisa - Thanks and appreciate the comments and visit.

      @ Peggy - Growing one's own produce is relaxing and healthy hobby. Fresh vegetables have an entirely different flavor and taste. Thanks for stopping by and appreciate the sharing.

      @ Victoria - thanks and its always a pleasure to have your comments.

      @ GTF - I'm glad you like this recipe so maybe you'd like to try it. Thanks for coming by.

      @ Miilionaire Tips - Glad you are inspired to eat peas more frequently. Thanks for stopping by.

    • Millionaire Tips profile image

      Shasta Matova 

      7 years ago from USA

      I used to hate peas as a child, but have grown to like them. I think I need to be eating even more after reading how good they are for you. Voted up.

    • Glimmer Twin Fan profile image

      Claudia Mitchell 

      7 years ago

      That baby corn and pea curry looks wonderful. We love peas and I try to incorporate them frequently as they are so healthy. Great look at this wonderful vegetable.

    • Victoria Lynn profile image

      Victoria Lynn 

      7 years ago from Arkansas, USA

      Very informative, as always. I didn't know that green peas have protein in them. I should eat them more often, as I always realize how much I like them when I do have them. voted up and more!

    • Peggy W profile image

      Peggy Woods 

      7 years ago from Houston, Texas

      We love all types of peas. When I had a large garden in Wisconsin many years ago I grew several types of peas as well as many other veggies. I found it interesting to know that it is actually considered to be a fruit. Always nice to learn about the health benefits of various foods featured by you in your hubs. You do a great job! Many up votes and sharing.

    • Louisa Rogers profile image

      Louisa Rogers 

      7 years ago from Eureka, California and Guanajuato, Mexico

      I love green peas and also snow peas. they're good to add to stews and sautes too when you want to add another vegetable. thanks!

    • DDE profile image

      Devika Primić 

      7 years ago from Dubrovnik, Croatia

      Wow!! I enjoy meals with peas they are sweet and so scrumptious. A well-researched article thanks for this valuable information.

    • sweetie1 profile image


      7 years ago from India

      Pea is one of my fav vegetable and it can be used with anything be it potato, panner, in rice etc. Didn't know it is helpful in diabetes. Voting up and sharing

    • Gypsy Rose Lee profile image

      Gypsy Rose Lee 

      7 years ago from Daytona Beach, Florida

      Thanks for sharing another great and informative hub. Best yet this is about one of my favorite vegetables. Nothing like a plate full of peas. Nice to get to know of some of their other benefits. Great recipes. Passing this on.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Thanks Ruchira. Appreciate the visit and vote.

    • Ruchira profile image


      7 years ago from United States

      Resourceful hub, rajan.

      Peas here are usually frozen but I do use it in my cooking.

      Voted up as useful.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      @ Your Cousins - certainly loved your comments! Thanks !

      @ Nithya - glad you liked the info. Thanks for the sharing too.

      @ shiningirisheyes - peas are damn tasty cooked or otherwise and very nutritious too. Thanks for stopping by.

      @ Bill - thanks my friend, I'm slowly coming around to getting know your likes! Lol! But seriously, thanks for stopping by.

      @ Rich - I'm aware of this ploy that moms normally employ to make fussy children eat something they don't relish. Even my mom used to do this. I'm glad you enjoy it now. And I agree, old habits do die hard! Good to see you back my friend!

    • rcrumple profile image


      7 years ago from Kentucky

      Rajan - Another vegetable that I truly enjoy (and my wife hates). I grew up eating green peas at least two to three times a week, as my mother always tried to provide us with healthy meals. One of her favorite tricks was (after cooking) to mix them in with mashed potatoes to make them easier for a youngster to eat. My grandchildren laugh at me when they still see me do it to this day as old habits die hard. : ) Great to see all the value they offer. Another extremely well done hub, my friend!

    • billybuc profile image

      Bill Holland 

      7 years ago from Olympia, WA

      I'm okay with this veggie, Rajan! This one I eat quite often, and we grow our own in the summer. Great information as always my friend!

    • shiningirisheyes profile image

      Shining Irish Eyes 

      7 years ago from Upstate, New York

      I did not know they helped with obesity.

      My favorite way to eat these natural tasty treats is straight out of the garden and into a spring salad. One of my favorite summertime feasts.

    • Vellur profile image

      Nithya Venkat 

      7 years ago from Dubai

      Very helpful and informative. Thank you for sharing the details. Voted up and shared across.

    • Your Cousins profile image

      Your Cousins 

      7 years ago from Atlanta, GA

      Wow! Green peas help fight cancer, are good for digestion and weight loss .... and I can use them on my face! I'll be having peas for dinner tonight...and maybe wearing them too. Voted up and useful.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      @ Carol - Maybe you could create special recipes with peas which we here would love to try out too. Appreciate your visit, comments and sharing. Have a nice day.

      @ Salini - I'm glad you found this hub and the recipes useful and interesting. Many thanks for reading and tweeting. You have a great evening too.

    • Life Iz Beautiful profile image


      7 years ago from India

      Lovely and a very useful hub.

      The Peas are very common ingredient almost everywhere and it is known for its nutritious effect and special taste. I loved how I could understand the nutritive value of peas and also learn a few dishes made out of it, right here, reading this hub. Thank you for sharing.

      Voted useful and tweeted.

      Have a lovely evening.

    • carol7777 profile image

      carol stanley 

      7 years ago from Arizona

      Great as always ...I have to tell you though this is my most unfavorite of the only ones I don't like. However when they are scrambled in with other veggies I certainly eat them. Maybe since they are so good I will start creating recipes for them. Voted UP and shared.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)