Pea

Zoom on carbohydrates

• The energy of raw peas comes mainly from its carbohydrates, at 7 g per 100 g.
• This amount is significantly higher than the average quantity of carbohydrates in raw vegetables (4.45 g per 100 g).

Zoom on fibres

• Raw peas are a source of fibre*, providing more than 3 g of fibre per 100 g, i.e. 5.50 g per 100 g.
• This amount is higher than the average quantity of fibre in raw vegetables (2.43 g per 100 g).

Zoom on proteins

• Its protein content (5.83 g per 100 g) is much higher than the average amount found in raw vegetables (1.87 g per 100 g).

Zoom on lipids

• The fat content of raw peas (0.55 g per 100 g) is almost identical to the average amount found in raw vegetables (0.56 g per 100 g).
• Raw peas are low in fat* as they contain no more than 3 g per 100 g.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods. 

Zoom on minerals and trace elements

• Raw peas are a source of:
  • manganese as they provide the equivalent of 20% of DRVs, i.e. 0.40 mg per 100 g;
  • phosphorus as they provide the equivalent of 17% of DRVs, i.e. 119 mg per 100 g.
• They contain significant amounts of copper, potassium, iron and zinc. They provide the equivalent of:
  • 14% of DRVs for copper, i.e. 0.14 mg per 100 g;
  • 13.60% of DRVs for potassium, i.e. 272 mg per 100 g;
  • 11.71% of DRVs for iron, or 1.64 mg per 100 g;
  • 10% of DRVs for zinc, i.e. 1 mg per 100 g.
• The other minerals represent less than 9% of DRVs.

Zoom on vitamins

• Raw peas are high in:
  • vitamin K1 as they provide the equivalent of 63.20% of DRVs per 100 g, i.e. 47.40 µg per 100 g;
  • vitamin C as they provide the equivalent of 51.88% of DRVs per 100 g,  i.e. 41.50 mg per 100 g.
• They are also a source of:
  • vitamin B1 as they provide the equivalent of 26.36% of DRVs, i.e. 0.29 mg per 100 g; according to the data of the Ciqual 2020 table, the raw pea is the vegetable which contains the most vitamin B1.
  • vitamin B9 as they provide the equivalent of 22.50% of DRVs, i.e. 45 µg per 100 g.

• Raw peas also contain significant amounts of vitamin B3 and vitamin B6. They provide the equivalent of:
  • 13.44% of DRVs for vitamin B3, i.e. 2.15 mg per 100 g;
  • 11.43% of DRVs for vitamin B6, i.e. 0.16 mg per 100 g.

Moreover, raw peas are the second vegetable, after mushrooms, that contains the most vitamin B3, according to the Ciqual 2020 table.

• The other vitamins are present in smaller quantities, since they cover less than 10% of DRVs.

*Calculation made: Beta Carotene / 6 + retinol 

Zoom on polyphenols

• Polyphenols are substances with an antioxidant effect.
• Raw peas contain a small amount of polyphenols (0.02 mg per 100 g).
• According to the chromatography method, flavanols, a subgroup of flavonoids, are the only polyphenols found in raw peas.

The following values are approximate and depend on variety, season, ripeness, cultivation conditions, etc

Peas boiled in water provide an average of 80.30 calories (kcal) per 100 g, i.e. 338 kJ.

COMPOSITION TABLES

For each nutrient, the tables provide information on the content, minimum and maximum values, as well as the percentage of the Dietary Reference Values (DRVs) per 100 g net of boiled peas.

Zoom on carbohydrates

• The energy of raw peas comes mainly from its carbohydrates, at 7 g per 100 g.
• This amount is significantly higher than the average quantity of carbohydrates in raw vegetables (4.45 g per 100 g).

Zoom on fibres

• Raw peas are a source of fibre*, providing more than 3 g of fibre per 100 g, i.e. 5.50 g per 100 g.
• This amount is higher than the average quantity of fibre in raw vegetables (2.43 g per 100 g).

Zoom on proteins

• Its protein content (5.83 g per 100 g) is much higher than the average amount found in raw vegetables (1.87 g per 100 g).

Zoom on lipids

• The fat content of raw peas (0.55 g per 100 g) is almost identical to the average amount found in raw vegetables (0.56 g per 100 g).
• Raw peas are low in fat* as they contain no more than 3 g per 100 g.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods. 

Zoom on minerals and trace elements

• Boiled peas contain significant amounts of manganese, phosphorus and copper. They provide the equivalent of:
  • 14.50% of DRVs for manganese, i.e. 0.29 mg per 100 g;
  • 14.29% of DRVs for phosphorus, i.e. 100 mg per 100 g;
  • 14% of DRVs for copper, i.e. 0.14 mg per 100 g.
• The other minerals represent less than 10% of DRVs.

Zoom on vitamins

• Boiled peas are a source of vitamin B9 as they provide the equivalent of 19.10% of DRVs, i.e. 38.20 µg per 100 g.
• Boiled peas also contain significant amounts of vitamin C, vitamin K1 and vitamin B1. They provide the equivalent of:
  • 14.25% of DRVs for vitamin C, i.e. 11.40 mg per 100 g;
  • 13.20% of DRVs for vitamin K1, i.e. 9.90 mg per 100 g;
  • 12.73% of DRVs for vitamin B1, i.e. 0.14 mg per 100 g.
• The other vitamins are present in smaller quantities, since they cover less than 9% of DRVs.

*Calculation made: Beta Carotene / 6 + retinol 

Zoom on polyphenols

• Polyphenols are substances with an antioxidant effect.
• According to the folin method, cooked peas contain 0.48 mg of total polyphenols per 100 g.

According to the definitions of nutrition claims as set out in Regulation (EC) No 1924/2006 on nutrition and health claims, and in view of the composition of the boiled pea, the following claims may be used:

NUTRITION CLAIMS OF BOILED PEAS

• Low in fat (100 g of boiled peas contain less than 3 g of fat)
• Low in sugar (100 g of boiled peas contain no more than 5 g of sugar)
• Source of fibre (100 g of boiled peas provide more than 3 g of fibre)
• Source of vitamin B9 (100 g of boiled peas provide more than 15% of DRVs)

HEALTH CLAIMS (for a consumption of 100 g of boiled peas)

Folates or vitamin B9

• Folates contribute to:
  • maternal tissue growth during pregnancy,
  • normal amino acid synthesis,
  • normal blood formation,
  • normal homocysteine metabolism,
  • normal psychological function,
  • normal function of the immune system,
  • reduction of tiredness and fatigue.

• Folates have a role in the process of cell division.