One-half cup of cooked fresh peas has 3.7 g dietary fiber, 0.3 g total fat, 4 g protein,
554 IU vitamin A (24 percent of the RDA for a woman, 19 percent of the RDA for a man),
and 63 mcg folate (16 percent of the RDA).
One-half cup of boiled split peas has eight grams dietary fiber, 0.4 g total fat, eight
grams protein, seven IU vitamin A (negligible amount), and 63 mcg folate (16 percent of
the R DA).
The Most Nutritious Way to Use This Food
With grains. The proteins in peas and other legumes are deficient in the essential amino acids
tryptophan, methionine, and cystine but contain sufficient amounts of the essential amino
acids lysine and isoleucine. The proteins in grains are exactly the opposite. Together, they
complement each other and produce “complete” proteins.
Diets That May Restrict or Exclude This Food
Low-residue diet
Low-purine (antigout) diet
How to Buy This Food
Look for: Fresh, firm bright green pods, loose fresh peas, or snow pea pods. The pods should
feel velvety; fresh pea pods should look full, with round fat peas inside.
Avoid: Flat or wilted fresh pea pods (the peas inside are usually immature), fresh pea pods
with gray flecks (the peas inside are usually overly mature and starchy), or yellowed fresh
or snow pea pods.
Storing This Food
Refrigerate fresh peas in the pod and use them quickly. As peas age their sugars turn to starch;
the older the peas, the less sweet. Snow pea pods should also be stored in the refrigerator.
Do not wash pea pods before you store them. Damp pods are likely to mold.
Preparing This Food
To prepare fresh peas, wash the pods, cut off the end, pull away the string running down
the side, and shell the peas. To prepare snow pea pods, wash them under cold running water,
pull away the string, snip off the ends, then stir-fry or boil quickly to keep them crisp.
Peas