Nutritional Value of Roasted Green Peas

Roasted green pea
A bowl full of freshly roasted green peas. (Image: prapassong/iStock/Getty Images)

You must consume several servings of vegetables daily to meet the nutritional recommendations for a healthy diet. One way to prepare and serve fresh vegetables is through roasting, a method of dry-heat cooking that allows you to cook the vegetables without added fat. Roasted green peas represent one way to consume vegetables and contribute to the number of nutrients in your diet.

Calories

Roasted green peas provide only a modest amount of energy, and represents a fairly low-calorie snack. A 1-cup serving of the peas, roasted in the absence of additional oil, contains 117 calories, according to U.S. Department of Agriculture National Nutrient Database. Note that some pre-packaged roasted green peas may have been cooked with oils or other ingredients, which may increase their calorie content. When buying pre-packaged roasted green peas, refer to the nutrition label to determine the pea's calorie content.

Carbohydrates

A large proportion of the calories in roasted green peas come from its carbohydrate content. Each 1-cup serving of the peas contains approximately 21 g of total carbohydrates. Of those 21 g, approximately 8.2 g come from sugars within the peas, while an additional 7.4 g come from dietary fiber. Consuming roasted green peas provides a very rich source of colon-healthy fiber, providing 36 and 24 percent of the daily fiber intake for women and men, respectively, according to the Harvard School of Public Health.

Protein

Roasted green peas also contain a significant amount of protein. Consuming 1 cup of the peas provides your body with 7.9 g of total protein, contributing significantly to your protein requirements for the day. The protein in roasted green peas represents an incomplete protein; the peas contain some of the essential amino acids required for survival, but do not contain all 10 essential amino acids. Include roasted green peas into your diet along with other sources of protein, to reach the protein consumption of approximately 0.36 g per pound of body weight recommended on the consumer website NetWellness, by Jane Korsberg, MS, RD, LD.

Other Nutrients

Consuming roasted green peas also increases your intake of some beneficial vitamins and minerals. Specifically, the peas contain vitamins A, E, K, C, B-3, B-9, as well as smaller amounts of vitamins B-1, B-2, B-5 and B-6. In addition, roasted green peas contain betaine, a beneficial compound that promotes liver function. Roasted green peas also contain the essential minerals phosphorus, zinc, potassium and iron.

If you buy pre-packaged roasted green peas, the snack may contain added oils used in the roasting process, as well as salt or other flavorings that can alter the pea's nutritional profile. Refer to the product label to learn about the nutrition information for a specific brand of roasted green peas, or roast the peas at home to ensure their nutritional content.

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