Written by Brandy Centolanza
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At a glance:
Serving Size:
1 cup raw, green peas
Calories: 117
Fat: 1 g
Carbs: 21 g
Protein: 8 g
Sodium: 7 mg
Find it in season
Though peas aren’t grown commercially in Virginia, some farm stands carry them beginning in the spring. Peas are typically in season during spring and summer.
Nutritional Notes
“Peas are a great source of soluble fiber, which helps lower cholesterol,” says Holly Hicks, a registered dietician and wellness programming coordinator for the Riverside Wellness & Fitness Center. “They are also high in vitamins A and C. Snow peas have a full day’s worth of vitamin C in just one cup.” Peas are also a good source of protein and folate.
How to Choose
Peas are a part of the legume family and there are three main types: shell peas, sugar snap peas and snow peas. Hicks suggest looking for peas with bright green pods without blemishes. Peas should be consumed immediately, or can be kept in a plastic bag in the fridge for up to four days.
“Frozen peas are also a great choice if they aren’t in season,” Hicks says.
How to prepare
Peas are best raw, steamed or boiled. Peas are great additions to rice, salads and soups. “Stir snow peas into your stir-fry, adding them at the last minute for crisp nutrition,” Hicks suggests.
Did you know?
Peas were once used for scientific research. Gregor Mendel used the pea variety Pisum sativum (the snow pea) to study genetics because it was easy to breed difference into the peas. Today, children worldwide learn about genetic variations using Mendel squares.