Peas in the pod are a crunchy, healthy snack. One cup of peas has just 41 calories and is packed with vitamins, minerals and fiber. Snow peas, sugar snap peas, Chinese peas and Oriental or Asian peas can be eaten alone, cooked in a variety of ways, or added to a fresh salad along with herbs such as parsley and cilantro, recommends California’s Harvest of the Month organization.
Peas contain a number of vitamins, and are a surprisingly good source of vitamin C. One cup of peas, in fact, will give a person 98 percent of her recommended daily value for vitamin C, according to nutritiondata.com. Peas also are a good source of vitamin A, fulfilling 21 percent of a person’s daily need, and vitamin K, with 31 percent of daily need in one cup. They are a great source of B vitamins, too. A person gets 8 percent of the vitamin B6 she needs, 10 percent of required folate, 5 percent of her riboflavin, 10 percent of her thiamin and folate and 7 percent of needed pantothenic acid from one cup of peas.
There are several important minerals in peas. These include magnesium, phosphorus, potassium, manganese and iron. The most abundant is manganese, with a cup of peas giving a person 12 percent of the recommended daily amount. A person can get 11 percent of his daily iron needs from peas, 6 percent of his magnesium and potassium needs and 5 percent of his phosphorus needs.
Fiber, Carbs, Protein and Fat
Peas are full of fiber. One cup of peas provides 10 percent of the recommended intake of daily dietary fiber, or 2.5 g. Peas also have some protein, providing 2.7 g or 5 percent of the recommended daily amount. They mainly are a carbohydrate, however, with 30 of the 41 calories per cup attributed to carbs, 9.5 calories attributed to protein and 1.5 attributed to fat in the form of omega-3 and omega-6 fatty acids, advises nutritiondata.com.