Peas

Pisum sativum

By adding beans, lentils and other legumes to the diet, it is possible to influence cholesterol and sugar levels.

The health effects are likely based on the fiber and plant proteins contained in legumes. Plenty of fibre and unabsorbed starch also help regulate blood sugar, which means that legumes raise blood sugar slowly.

Pea 100 g:
Nutrient Target
Energy kcal 41.8 kcal 2%
Energy kJ 175.1 kJ
Fat 0.1 g 0%
Saturated 0.0 g 0%
Monounsaturated 0.0 g 0%
Polyunsaturated 0.1 g 0%
Carbohydrate 6.1 g 3%
Sugar 3.9 g 8%
Protein 2.8 g 3%
Salt 0.0 g 0%
Fiber 2.2 g 9%

Vitamin Target
Vitamin A (RAE) 36.0 µg 5%
Thiamine (B1) 0.2 mg 15%
Riboflavin (B2) 0.0 mg 4%
Vitamin B6 0.2 mg 13%
Vitamin B12 0.0 µg 0%
Vitamin C 66.0 mg 88%
Vitamin D 0.0 µg 0%
Vitamin E 0.5 mg 6%
Folate (Vitamin B9) 47.0 µg 16%
Niacin (Vitamin B3) 0.8 mg 6%

Mineral or Trace Element Target
Phosphorus (P) 67.0 mg 11%
Iodine (I) 1.0 µg 1%
Potassium (K) 230.0 mg 7%
Calcium (Ca) 60.0 mg 8%
Copper (Cu) 0.2 mg 24%
Magnesium (Mg) 33.0 mg 12%
Sodium (Na) 2.0 mg
Iron (Fe) 1.2 mg 8%
Selenium (Se) 4.0 µg 8%
Zinc (Zn) 0.6 mg 9%