Green peas, popularly known as matar in India, are small but nutritious vegetables that have been used extensively in making curries, pulao, soups, salads and snacks. Even though green peas are technically legumes, they are generally cooked and consumed as vegetables.
Green peas have protein, dietary fibre, vitamin C, vitamin K, folate, iron and other kinds of antioxidants in them. The presence of these nutrients helps make green peas an excellent addition to your diet.
Nutritional Value of Green Peas
100 grammes of cooked green peas offer about 80 calories, 5 grammes of protein, 5 grammes of fibre and 14 grammes of carbohydrates; values may differ based on how green peas are prepared.
Vitamin C, vitamin K, folate, thiamine, iron, phosphorus, magnesium, potassium and carotenoids like lutein and zeaxanthin are found in green peas.
1. Good for Digestion
Green peas are a great source of dietary fibre that helps maintain digestion and bowel movements in a healthy way.
Dietary fibre also nourishes the gut bacteria. Including dietary fibre in your food by eating peas, pulses, vegetables, fruits and whole grains can help you develop a healthy digestive system.
People who are not used to consuming high amounts of fibre should gradually increase the amount of fibre to avoid gas or bloating.
2. Supplies Plant Protein
Unlike other vegetables, green peas contain much more protein. Plant protein is responsible for muscle repair, tissue maintenance, and the general functioning of the body.
In addition, they are helpful for vegetarians. But they should not be the sole source of protein since combining peas with other protein-rich foods like dal, beans, dairy products, soy products, nuts, and whole grains will enrich nutritional intake.
3. Can Be Helpful for Heart Health
Fibre, potassium, magnesium, and antioxidants in green peas can help create a healthy diet for the heart.
Specifically, soluble fibre can help maintain cholesterol levels, while potassium is helpful for blood pressure maintenance.
The main advantage of this effect is the consumption of peas as a part of a diet rich in vegetables, fruits, whole grains, and minimally processed food.
4. May Help With Weight Management
Both protein and fibre are found in green peas and are linked with post-meal fullness.
It is possible to increase satiety through the addition of peas in combination with other vegetables, soups and salads without the intake of too many calories. This might help with portion control as well as unnecessary snacking.
Weight loss will always depend on total calorie consumption, exercise and diet.
5. Could Help Manage Blood Glucose Levels
Carbohydrates are present in green peas, but the fibre and protein content slows down digestion when compared to most refined carbohydrates.
The relatively low glycaemic effect makes green peas an ideal source of carbohydrates for many balanced meals.
People suffering from diabetes can have green peas if they keep portion size and accompanying foods in mind.
6. Supports Normal Immunity
Green peas supply vitamin C, vitamin A, and other antioxidants that ensure proper immune system function.
Vitamin C also protects cells from oxidative damage and is essential for producing collagen.
The intake of any one single food product does not help enhance immunity significantly; therefore, green peas should be consumed in combination with other elements of healthy living.
7. Could Promote Eye Health
Peas are a rich source of carotenoids, such as lutein and zeaxanthin, that occur naturally in the eyes.
Carotenoids are antioxidants that maintain proper eye health. Consuming a variety of colourful vegetables provides more nutrients necessary for good vision.
8. Contributes to Bone Health
Green peas contain vitamin K, as well as several minerals that are important for bone health.
Vitamin K helps in the proper clotting of blood and bone metabolism. Healthy bones also need sufficient levels of calcium, vitamin D, proteins, and physical exercise that puts strain on bones.
9. Provides Iron and Folate
Green peas contain iron and folate, essential for the production of blood.
Iron contained in peas is non-heme iron, which means that it is not as easily absorbed compared to heme iron found in animal foods. Consuming green peas along with foods rich in vitamin C, like lemon, tomato, or capsicum, increases the amount of iron absorbed.
This makes green peas highly effective when included in the vegetarian diet.
10. Provides Antioxidant Compounds
Green peas contain vitamin C, carotenoids, flavonoids and various other plant substances that have antioxidant action.
Antioxidants are able to protect cells from oxidative stress. Instead of relying only on peas, it is better to consume different vegetables, fruits, legumes, and cereals.
Fresh, Frozen or Canned Green Peas?
Fresh and frozen peas are both healthy choices. Frozen peas are easier to consume since they retain most of their nutritional content owing to their processing immediately after harvesting.
The use of canned peas is possible; however, they tend to have more sodium. Rinsing and draining of canned peas can reduce the sodium content.
How to Incorporate Green Peas Into Your Diet
Incorporating green peas into your diet is very easy. Green peas can easily be combined with poha, upma, pulao, curries, soups, salad and vegetables.
It is important to have a combination of peas with vegetables and protein food items. Food items that do not need lots of oil, butter and cream for cooking are better for regular consumption.
Possible Side Effects
Consuming too many green peas can lead to gas formation, bloating or any other digestive problems for certain individuals. People with certain digestive disorders might need to modify their portion sizes accordingly.
My Personal Favourite
What I like about green peas is their versatility since they can be used in a variety of dishes by adding colour, sweetness, fibre, and vegetable proteins.
I love to have matar with mixed vegetables because this dish helps me to get a healthy meal without any need for complicated cooking methods.
Conclusion
Green peas are healthy legumes that contain protein, fibre, vitamin C, vitamin K, folate, iron, and antioxidants. Green peas help improve digestion, the immune system, heart condition, eyesight, and a healthy diet.
In 2026, green peas (fresh and frozen) are inexpensive and easy-to-use food products that can be consumed daily. Consuming moderate amounts of green peas along with healthy foods will give you all their benefits.
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