Dried peas account for approximately 80 percent of pea consumption outside of the United States, according to the “Encyclopedia of Healing Foods.” Within the U.S., however, it’s just the opposite; fresh, frozen and canned green peas make up about 90 percent of total pea consumption. While the nutritional differences between fresh and dried peas are considerable -- dried peas are better sources of dietary fiber, but fresh peas contain higher concentrations of carotenes, potassium and vitamin C -- the nutritional differences between fresh, frozen and canned peas aren’t always as clear.
Nutritional Profile for Green Peas
Green peas are a good source of protein, dietary fiber, potassium, vitamin C, carotenes, B vitamins, phosphorus, iron, manganese and magnesium. Ounce for ounce, peas contain less calcium and phosphorus than beans but are comparable as a source of protein, carbohydrate and fat. According to the U.S. Department of Agriculture, a 3.5-ounce serving of fresh green peas boiled without salt provides 84 calories, 5.36 grams of protein, less than .5 grams of fat and 15.6 grams of carbohydrate. Of the carbohydrates, 5.5 grams are fiber and almost 6 grams are natural sugars, primarily sucrose and fructose. The same serving also contains 271 milligrams of potassium and 14.2 milligrams of vitamin C.
Canning Process
Fresh peas are harvested just before they reach maturity and should be consumed within a few days, because their sugar content quickly converts to starch. Freezing or canning preserves the peas’ nutritional state after any processing, so peas designated for freezing or canning are picked and processed at maturity. Because vegetables contain less acid and more heat-resistant microorganisms than most fruit, they require more severe processing, according to the Environmental Protection Agency. The commercial canning process for most vegetables involves blanching, which both cooks the vegetables and destroys any microorganisms. The blanching process can degrade certain heat-sensitive nutrients, including vitamin C, which is one reason many experts recommend fresh or frozen vegetables over their canned counterparts.
Canned Peas
A 3.5-ounce serving of unsalted canned green peas, drained of its liquids, provides 69 calories, 4.4 grams of protein, less than .5 grams of fat and about 12.6 grams of carbohydrate -- of which 4.1 grams are dietary fiber and just over 4 grams are natural sugars. The same serving also provides 173 milligrams potassium and 9.6 milligrams vitamin C, or about 100 milligrams and 4.6 milligrams less, respectively, than the same-size serving of fresh, boiled green peas.
A 3.5-ounce serving of unsalted, undrained canned green peas provides 53 calories, just over 3 grams of protein and 9.75 grams of carbohydrate; of the carbohydrates, 3.3 grams are dietary fiber and 3.2 grams are sugars. Consuming the packing liquid with the vegetable only slightly increases the amount of vitamin C per 3.5-ounce serving but may reduce the potassium by nearly half.
Considerations
Canning fresh vegetables is beneficial primarily because the canned product lasts longer than its frozen counterpart. Although the canning process usually results in the initial loss or degradation of certain nutrients, it ultimately preserves the remaining nutrients for a longer period of time, according to a study conducted by members of the Department of Food Science and Technology at the University of California at Davis. This is because during storage, frozen food is subject to nutrient loss through oxidation, while canned goods are protected from oxidation because cans are air-tight. According to the authors of the study, frozen and canned vegetables are healthy dietary choices, and the common recommendation to exclusively select fresh over canned produce limits consumer choice.
References
- “Encyclopedia of Healing Foods”; Michael Murray, N.D., et al.; 2005
- U.S. Department of Agriculture: Nutrient Data Laboratory
- “Journal of the Science of Food and Agriculture”; Nutritional Comparison of Fresh, Frozen, and Canned Fruits and Vegetables II; Joy C. Rickman et al.; 2007
- MealTime.org; Nutritional Comparison of Fresh, Frozen, and Canned Fruits and Vegetables; Joy C. Rickman et al.
- American Council on Exercise: How Much Difference is There in Nutritional Value Between Fresh and Frozen Fruits and Vegetables?; Natalie Digate Muth; August 18, 2011
- U.S. Environmental Protection Agency: Canned Fruits and Vegetables; August 1995
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