Wasabi peas are a popular Japanese-inspired snack made from dried peas and flavored with wasabi, a condiment made from cabbage, horseradish and mustard. Raw green peas offer a substantial amount of nutritional value, and retain much of this nutrition in their dehydrated, wasabi-flavored form. About 18 percent of the weight in a raw pea exists in the form of carbohydrate.
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One serving of wasabi peas is 28 g, or about 1 oz. Each serving contains 16 g of total carbohydrates. According to the Food and Nutrition Board of the Institute of Medicine, carbohydrates should account for 45 to 65 percent of the adult diet. If you typically consume 2,000 calories a day, carbohydrates should comprise 900 to 1,300 of them. Carbohydrates contain 4 calories per gram, so you need about 225 to 325 g of carbohydrates each day. One serving of wasabi peas contains about 5 to 7 percent of your carbohydrate needs, based on a 2,000-calorie diet.
Dietary fiber is a complex carbohydrate found in plant foods. This nutrient has a positive effect on the digestive system, and can help lower blood cholesterol and glucose levels, thereby improving cardiovascular health and aiding in weight-loss. Dietary fiber may also protect against colon cancer. One serving of wasabi peas contains 4 g of dietary fiber. Adult men and women should consume 38 and 26 g of fiber each day, respectively.
Sugars are simple carbohydrates consisting of just one or two saccharide molecules. While some simple sugars exist naturally in plant foods, food companies often use added sugars for flavor. These added sugars can cause a rise in blood glucose levels, resulting in increased type 2 diabetes risk, weight gain and increased risk of cardiovascular disease. One serving of wasabi peas contains 2 g of sugars. The American Heart Association recommends adult men and women consume less than 150 and 100 calories, or 37.5 and 25 g, of added sugars each day, respectively.
One serving of wasabi peas contains 3 g of fat, 6 g of protein and 160 mg of sodium. Fat and protein are macronutrients; adults should consume 20 to 35 percent and 10 to 35 percent of their calories from fat and protein each day, respectively. Sodium is a mineral and helps promote hydration and assists with muscular contractions. Diets high in sodium can cause high blood pressure, however. The USDA recommends that adults limit their sodium intakes to 2,300 mg a day.
REFERENCES & RESOURCES
- Nuts Online: Wasabi Peas
- USDA National Nutrient Database for Standard Reference: Peas, Green, Raw
- Institute of Medicine; Dietary Reference Intakes; Macronutrients; 2005
- MayoClinic.com; Dietary Fiber; Essential for a Healthy Diet; November 2009
- American Heart Association: Sugar and Carbohydrates; October 2010
- U.S. Department of Agriculture: Dietary Guidelines for Americans; 2010
- MedlinePlus: Carbohydrates, April 2011