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Pea nutrition, glycemic index, calories, net carbs & more

Peas, green, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Pea

Pea
54 (low)
Insulin index ⓘ II for steamed, frozen peas https://ses.library.usyd.edu.au/handle/2123/11945
37
Calories
81
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
8.75 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (145 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
0.3 (acidic)
86% Vitamin C
83% Fiber
79% Vitamin A
74% Folate, food
71% Magnesium
Explanation: The given food contains more Vitamin C than 86% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Vitamin A, Folate, food, and Magnesium.

Pea Glycemic index (GI)

54

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 8% 56% 24% 47% 22% 1% 34% 59% 54% 10% 16%
Calcium: 25 mg of 1,000 mg 3%
Iron: 1.47 mg of 8 mg 18%
Magnesium: 33 mg of 420 mg 8%
Phosphorus: 108 mg of 700 mg 15%
Potassium: 244 mg of 3,400 mg 7%
Sodium: 5 mg of 2,300 mg 0%
Zinc: 1.24 mg of 11 mg 11%
Copper: 0.176 mg of 1 mg 20%
Manganese: 0.41 mg of 2 mg 18%
Selenium: 1.8 µg of 55 µg 3%
Choline: 28.4 mg of 550 mg 5%

Mineral chart - relative view

Magnesium
33 mg
TOP 29%
Copper
0.176 mg
TOP 34%
Manganese
0.41 mg
TOP 40%
Calcium
25 mg
TOP 48%
Iron
1.47 mg
TOP 49%
Zinc
1.24 mg
TOP 49%
Potassium
244 mg
TOP 49%
Phosphorus
108 mg
TOP 62%
Choline
28.4 mg
TOP 71%
Selenium
1.8 µg
TOP 78%
Sodium
5 mg
TOP 90%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Vitamin A: 765 IU of 5,000 IU 15%
Vitamin E : 0.13 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 40 mg of 90 mg 44%
Vitamin B1: 0.266 mg of 1 mg 22%
Vitamin B2: 0.132 mg of 1 mg 10%
Vitamin B3: 2.09 mg of 16 mg 13%
Vitamin B5: 0.104 mg of 5 mg 2%
Vitamin B6: 0.169 mg of 1 mg 13%
Folate: 65 µg of 400 µg 16%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 24.8 µg of 120 µg 21%

Vitamin chart - relative view

Vitamin C
40 mg
TOP 14%
Vitamin A
765 IU
TOP 21%
Vitamin B1
0.266 mg
TOP 29%
Folate
65 µg
TOP 31%
Vitamin K
24.8 µg
TOP 46%
Vitamin B6
0.169 mg
TOP 53%
Vitamin B3
2.09 mg
TOP 58%
Vitamin B2
0.132 mg
TOP 61%
Vitamin E
0.13 mg
TOP 82%
Vitamin B5
0.104 mg
TOP 89%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

6% 15% 79%
Protein:
Daily Value: 11%
5.42 g of 50 g
11%
Fats:
Daily Value: 1%
0.4 g of 65 g
1%
Carbs:
Daily Value: 5%
14.45 g of 300 g
5%
Water:
Daily Value: 4%
78.86 g of 2,000 g
4%
Other:
0.87 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 40% 58% 42% 36% 46% 24% 35% 39% 46%
Tryptophan: 37 mg of 280 mg 13%
Threonine: 203 mg of 1,050 mg 19%
Isoleucine: 195 mg of 1,400 mg 14%
Leucine: 323 mg of 2,730 mg 12%
Lysine: 317 mg of 2,100 mg 15%
Methionine: 82 mg of 1,050 mg 8%
Phenylalanine: 200 mg of 1,750 mg 11%
Valine: 235 mg of 1,820 mg 13%
Histidine: 107 mg of 700 mg 15%

Fat type information

0.071% 0.035% 0.187%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g

Carbohydrate type breakdown

4.99% 0.12% 0.39% 0.17%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g

Fiber content ratio for Pea

5.67% 5.7% 3.08%
Sugar: 5.67 g
Fiber: 5.7 g
Other: 3.08 g

All nutrients for Pea per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 48% 8.75g 6.2 times less than Chocolate Chocolate
Protein 13% 59% 5.42g 1.9 times more than Broccoli Broccoli
Fats 1% 82% 0.4g 83.3 times less than Cheese Cheese
Carbs 5% 41% 14.45g 1.9 times less than Rice Rice
Calories 4% 78% 81kcal 1.7 times more than Orange Orange
Fructose 0% 89% 0.39g 15.1 times less than Apple Apple
Sugar N/A 46% 5.67g 1.6 times less than Coca-Cola Coca-Cola
Fiber 23% 17% 5.7g 2.4 times more than Orange Orange
Calcium 3% 48% 25mg 5 times less than Milk Milk
Iron 18% 49% 1.47mg 1.8 times less than Beef Beef
Magnesium 8% 29% 33mg 4.2 times less than Almond Almond
Phosphorus 15% 62% 108mg 1.7 times less than Chicken meat Chicken meat
Potassium 7% 49% 244mg 1.7 times more than Cucumber Cucumber
Sodium 0% 90% 5mg 98 times less than White Bread White Bread
Zinc 11% 49% 1.24mg 5.1 times less than Beef Beef
Copper 20% 34% 0.18mg 1.2 times more than Shiitake Shiitake
Vitamin A 15% 21% 765IU 21.8 times less than Carrot Carrot
Vitamin E 1% 82% 0.13mg 11.2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 44% 14% 40mg 1.3 times less than Lemon Lemon
Vitamin B1 22% 29% 0.27mg Equal to Pea Pea
Vitamin B2 10% 61% 0.13mg Equal to Avocado Avocado
Vitamin B3 13% 58% 2.09mg 4.6 times less than Turkey meat Turkey meat
Vitamin B5 2% 89% 0.1mg 10.9 times less than Sunflower seed Sunflower seed
Vitamin B6 13% 53% 0.17mg 1.4 times more than Oat Oat
Folate 16% 31% 65µg 1.1 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 21% 46% 24.8µg 4.1 times less than Broccoli Broccoli
Tryptophan 0% 88% 0.04mg 8.2 times less than Chicken meat Chicken meat
Threonine 0% 83% 0.2mg 3.5 times less than Beef Beef
Isoleucine 0% 85% 0.2mg 4.7 times less than Salmon Salmon
Leucine 0% 86% 0.32mg 7.5 times less than Tuna Tuna
Lysine 0% 80% 0.32mg 1.4 times less than Tofu Tofu
Methionine 0% 85% 0.08mg 1.2 times less than Quinoa Quinoa
Phenylalanine 0% 86% 0.2mg 3.3 times less than Egg Egg
Valine 0% 85% 0.24mg 8.6 times less than Soybean Soybean
Histidine 0% 85% 0.11mg 7 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 84% 0.07g 83 times less than Beef Beef
Monounsaturated Fat N/A 86% 0.04g 280 times less than Avocado Avocado
Polyunsaturated fat N/A 79% 0.19g 252.3 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 81
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 5mg
5%
Total Carbohydrate 14g
24%
Dietary Fiber 6g
Total Sugars g
Includes ? g Added Sugars
Protein 5g
Vitamin D 0mcg 0%

Calcium 25mg 3%

Iron 1mg 13%

Potassium 244mg 7%

*
The % Daily Value (DV) 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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Pea nutrition infographic

Pea nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.