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Green Peas: Uses, Benefits, Side Effects and More!

By Dr Rajeev Singh +2 more


In vegetables, side dishes and salads, there are many ways to make this popular vegetable, known as green pea, a part of your diet. Green peas protein can also help fulfil your body’s daily protein requirement.  

benefits of green peas

Pea or green pea is one of the major food legumes in the world. It ranks fourth in legume productions worldwide after soybean, peanut and dry bean. Scientifically known as Pisum sativum, it belongs to the Fabaceae family. Some people also call green peas as garden pea, sweet pea, honey pea, or sugar pea.1 

Green peas are an important part of our diet due to the presence of carbohydrates, proteins, vitamins, minerals, and other nutrients. You are highly likely to see peas vegetable in every Indian household. Green peas are now grown worldwide for human and animal consumption. However, these sweet peas originated in southwestern Asian countries like India, Afghanistan, and Pakistan..1,2  

To know more about green peas benefits and more, continue reading! 

Did you know?

  • The starch in green peas has a lower glycemic index, making it beneficial for blood sugar control. source: PubMed
  • Pea protein may have bioactive properties, including antioxidant and angiotensin I-converting enzyme inhibitor activity. source: PubMed
  • Peas are a good source of vitamins and minerals, which can help prevent deficiency-related diseases. source: PubMed
  • Peas contain phytochemicals with antioxidant and anticarcinogenic activity, such as polyphenolics and saponins. source: PubMed
  • The fiber in peas promotes healthy digestion and can help prevent constipation. source: USDA 

Nutritional Value of Green Peas: 

Green peas can be a source of many vitamins, minerals and macronutrients like carbohydrates, proteins and fibre. The nutritional value of green peas or green peas nutrition per 100grams of serving is given below. 

Nutritional component  Value  
Energy  81kcal 
Water  78.9g 
Carbohydrates  14.4g 
Proteins  5.42g 
Fibre  5.7g 
Sugars  5.67 
Iron  1.47mg 
Calcium  25mg 
Magnesium  33mg  
Sodium  5mg 
Potassium  244mg 
Phosphorous  108mg  
Copper  0.176mg 
Zinc  1.24mg  
Manganese  0.41mg 
Selenium  1.8μg  
Vitamin C 40mg 
Vitamin B1 0.266mg 
Vitamin B2 0.132mg 
Vitamin B3 2.09mg 
Vitamin B5 0.104mg  
Vitamin B6 0.169mg 
Vitamin A 38μg  
Folate  65μg  

Table 1: Nutritional value of green peas per 100grams of serving3  

Also Read: Raw Banana: Uses, Benefits, Side Effects and More!

Properties of Green Peas: 

All the nutrients and phytochemicals present in green peas lend it the following properties that might be beneficial: 

  • It may be a potential antioxidant    
  • It may help with inflammation    
  • It may show antibacterial activity  
  • It may show antifungal activity  
  • It may show antidiabetic activity    
  • It may help with blood cholesterol levels  
  • It may show anticancer potential.1    

Let me tell you a secret! Green peas may be used to make paneer! Yes, you read it right! Traditionally, we’ve tofu paneer made of soybeans for its high protein content. Recently, green peas have caught the attention of all the researchers. Green peas are a proven source of protein and other nutrients. I recently read in an article that green peas might be used as a substitute for soybeans tofu for manufacturing paneer.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: Zucchini: Uses, Benefits, Side Effects and More!

Potential Uses of Green Peas for Overall Health: 

Various lab studies have shown the potential of green peas for maintaining the heart, stomach and metabolic health in humans. However, larger studies are needed to understand the true depth of health benefits this humble vegetable can lend us as we innocently combine them in our peas pulao!  

1. Potential uses of green peas for diabetes  

Due to its high fibre content and low glycemic index, green peas may help manage blood glucose levels. Low glycemic index foods are known to cause a lower spike in blood glucose levels as found in a study. The participants were given foods made with pea flour which caused a lower spike in blood glucose compared to the control groups who did not receive pea flour in their food. The green peas diet could help manage type two diabetes as seen in another clinical trial.2 However, if you have diabetes, you must contact your healthcare provider before using any herb or vegetable to mitigate your symptoms.  

2. Potential uses of green peas for weight management  

The high fibre content of green peas may help you manage weight.  During a trial, bread made with pea fibre could increase the duration of satiety, which may help weight management by cutting down on overall calorie intake. However, there is a lack of studies on green peas about their effects on weight. More studies are needed to understand about the ways a green peas diet may influence weight management, waist circumference, and body mass index.2 Also, before making any changes to your diet, you are advised to consult your doctor or nutritionist. They will be able to guide you better to make suitable choices as per your specific requirements.   

3. Potential uses of green peas for the heart  

Green peas are rich in fibre. Foods rich in fibre are known to reduce blood pressure and improve lipid levels in the blood. Many studies conducted on the legumes diet have shown improvements in heart health. Therefore, involving green peas in your diet may positively affect your heart.2 However, more studies are required to consolidate the effectiveness of green peas on humans. Therefore, its best to consult your doctor before using green peas or any other vegetable for the heart. If you are suffering from any heart conditions, always reach out to your doctor first.  

4. Potential uses of green peas for the stomach  

A diet rich in green peas may promote bowel movement and help relieve constipation. Green peas have displayed positive effects on intestinal bacteria and improved their metabolic activity during laboratory trials. A green pea diet may improve the functionality of the gut.2 These benefits have been observed in trials and may help improve digestion. However, suppose you have any condition related to the stomach. In that case, you must adhere to the doctor’s advice and avoid taking any vegetable or herb without consulting them.  

Though some studies show the benefits of green peas in various conditions, these are insufficient, and there is a need for further research to establish the true extent of the benefits of green peas on human health.   

I recently read in an article that green peas contain other insignificant components, saponins and phytates that may be good for human health. Due to this, green peas may have anticancer and hypocholesterolemic effects.

Dr. Rajeev Singh, BAMS

Also Read: Snake Gourd: Uses, Benefits, Side Effects and More!

How to Use Green Peas: 

Green peas contain plenty of nutrients, and you can make them a part of your diet. You can cook them or boil them lightly before eating.4 

However, you must consult a qualified doctor before taking green peas in large quantities as herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.   

Side Effects of Green Peas: 

Green peas are possibly safe in moderate amounts. However, many people may react differently to some common foods. If you are experiencing any side effects after eating green peas, immediately contact your doctor.  

Also, before using it for peas benefits in any health condition, you need to consult your healthcare provider about potential side effects.  

Also read: Smashed Brussel Sprouts: A Gourmet Recipe And Its Nutritional Value

Precautions to Take with Green Peas: 

Here are some general precautions you need to take before using green peas.  

  • Precaution for pregnant and breastfeeding women  : Legumes are safe to be taken by breastfeeding and pregnant women.5 However, green peas should be used in moderation. Also, for pregnant women, it is important to consult your doctor before proceeding with any diet changes.    
  • Precaution for the elderly and children: There is not enough data to support the safety of green peas in children and the elderly. Therefore, it is better to be on the safe side and eat green peas in moderation.    

Also, suppose you want to use green peas for any health conditions. In that case, you need to consult your doctor about its limitations or any possible precautions you need to take.  

Interactions with Other Drugs: 

There is not enough data about the interactions of green peas with other drugs. However, if you are taking medication for any health condition, you need to consult your doctor about the potential interactions of the medication with herbs and vegetables. This will help you make well-informed choices.  

Also, before using green peas or any herbal supplement as a medicine, you need to reach out to your healthcare provider first. Avoid using herbal supplements without consulting with your doctor.  

Also Read: Elephant Yam: Uses, Benefits, Side Effects and More!

Frequently Asked Questions: 

What are the benefits of green peas?    

Green peas may be used for the conditions of the stomach and heart. It may also help with diabetes and weight management.2 You may add green peas to your diet for all their nutritional benefits.3  However, you must consult your healthcare provider or doctor before using green peas or any herb against disease conditions. Avoid using green peas as medicine without consulting your doctor.  

What are the nutrients in green peas?  

Green peas are packed with nutritional benefits. Green peas contain carbohydrates, proteins, plenty of fibre and sugars. Besides these macronutrients, green peas contain vitamins A, B and C, iron, calcium, potassium, and sodium minerals.3  

Can I use green peas for weight loss?  

Green peas are rich in fibre that may help you manage weight. However, more studies are needed to understand how adding green peas to the diet may help with weight management and body mass index.2 You need to consult a nutritionist before making changes to your diet. They will be able to guide you about the limitations and precautions you might need to take.   

Do green peas cause side effects?    

Green peas are consumed as food across the country. However, people may react differently to some common foods and dishes. If you experience any side effects after consuming green peas, you must immediately reach out to your healthcare provider.  


1. Rungruangmaitree R, Jiraungkoorskul W. Pea, Pisum sativum, and Its Anticancer Activity. Pharmacogn Rev. 2017 Jan 1;11(21):39–42. Available from: https://pubmed.ncbi.nlm.nih.gov/28503053/ 

2. Dahl WJ, Foster LM, Tyler RT. Review of the health benefits of peas (Pisum sativum L.). British Journal of Nutrition. 2012 Aug;108(S1):S3–10. Available from: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/review-of-the-health-benefits-of-peas-pisum-sativum-l/1C97E78717EF51A80A80D4E09A233AE8 

3. FoodData Central [Internet]. [cited 2022 Jul 1]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients 

4. Health and Social Services. Peas [Internet]. [cited 2022 Jul 4]. Available from: https://www.hss.gov.nt.ca/en/services/nutritional-food-fact-sheet-series/peas 

5. Diet Chart for Women in West India. National Informatics Centre. Ministry of Women and Child Development. Government of India. Available from: https://wcd.nic.in/sites/default/files/Diet%20Chart%20For%20West%20India.pdf 

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