Pea
Peas are nutrient-dense legumes providing plant-based protein, fiber, and essential vitamins with a low caloric footprint. They support metabolic health and cardiovascular function through their polyphenol and fiber content.
Variants (6)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C51.0 mg57% DV
- Vitamin B60.64 mg38% DV
- Vitamin K21.3 mcg18% DV
- Thiamin0.13 mg11% DV
- Folate35.7 mcg9% DV
- Riboflavin0.07 mg5% DV
- Niacin0.51 mg3% DV
- Choline14.8 mg3% DV
- Vitamin E0.33 mg2% DV
- Vitamin A45.9 iu<1% DV
- Iron1.8 mg10% DV
- Manganese0.21 mg9% DV
- Copper0.07 mg7% DV
- Magnesium20.4 mg5% DV
- Potassium170.0 mg4% DV
- Phosphorus45.0 mg4% DV
- Calcium36.5 mg3% DV
- Zinc0.23 mg2% DV
- Selenium0.59 mcg1% DV
- Sodium3.4 mg<1% DV
- Polyunsaturated Fat0.08 g
- Saturated Fat0.03 g
- Monounsaturated Fat0.02 g
- Quercetin~13 mg
- Inulin / Prebiotic fibre~2.5 g
- Choline~128 mg
- Polyphenols~128 mg
Score · 91/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C67% DV
- Vitamin B644% DV
- Vitamin K21% DV
- Thiamin13% DV
- Iron12% DV
Overview
Peas (Pisum sativum) have been cultivated for over 10,000 years across Asia, Europe, and the Mediterranean, becoming a staple in traditional longevity-focused diets. Despite their modest calorie density (42 kcal/100g), peas deliver exceptional nutritional value: 2.8g protein per 100g makes them a valuable plant-based protein source, while 2.6g fiber supports gut microbiota diversity and metabolic health. Their vitamin C content (60mg/100g) exceeds many vegetables and supports collagen synthesis and immune function. Peas contain unique bioactive compounds including kaempferol and quercetin—polyphenols with documented anti-inflammatory properties—plus coumestrol, a phytoestrogen with potential bone-protective effects in aging populations. The high folate content (42mcg/100g) supports one-carbon metabolism critical for DNA methylation and cardiovascular health. Potassium (200mg/100g) aids blood pressure regulation, while choline (17.4mg/100g) supports cognitive function and mitochondrial integrity. Fresh or frozen peas retain these nutrients effectively; freezing actually preserves polyphenol content better than extended refrigeration. For longevity practitioners, peas represent an efficient nutritional investment—delivering protein, fiber, and phytonutrients in a low-calorie package that supports healthy aging mechanisms including metabolic flexibility and cardiovascular health.
Health Benefits (5)
- Supports cardiovascular health and blood pressure regulationstrongPotassium content (200mg/100g) promotes sodium-potassium balance and endothelial function; polyphenols (kaempferol, quercetin) reduce vascular inflammation and improve arterial compliance
- Enhances gut microbiota diversity and supports metabolic healthstrongHigh fiber content (2.6g/100g) serves as prebiotic substrate for beneficial bacteria, increasing short-chain fatty acid production which improves insulin sensitivity and lipid metabolism
- Provides bioavailable plant-based protein for muscle maintenancemoderate2.8g protein per 100g with favorable amino acid profile including lysine; relatively low arginine:lysine ratio reduces cardiovascular stress compared to other legumes
- Supports cognitive function and one-carbon metabolismmoderateFolate (42mcg/100g) and choline (17.4mg/100g) are essential cofactors for methylation reactions affecting neurotransmitter synthesis and homocysteine metabolism
- Reduces systemic inflammation and oxidative stressemergingPolyphenols (coumestrol, kaempferol) inhibit pro-inflammatory cytokine production and upregulate endogenous antioxidant defenses including SOD and catalase
Food Pairings
- ·Pair with vitamin C-rich foods (bell peppers, tomatoes, citrus) to enhance iron bioavailability from peas' non-heme iron content
- ·Combine with healthy fats (olive oil, avocado) to improve absorption of fat-soluble vitamin K (25mcg/100g) and carotenoid compounds
- ·Mix with whole grains (brown rice, quinoa) to achieve complete amino acid profile and enhance satiety through complementary fiber sources
- ·Serve alongside cruciferous vegetables (broccoli, kale) to amplify polyphenol diversity and synergistic anti-inflammatory effects
- ·Pair with herbs like turmeric or ginger to enhance bioavailability of pea polyphenols through curcumin and gingerol interaction
Practical Tips
- ·Freeze fresh peas within 24 hours of harvest to preserve heat-sensitive vitamin C and lock in polyphenol content—frozen peas often exceed fresh in nutrient density
- ·If using dried peas, soak for 8-12 hours and cook until tender (20-30 minutes) to reduce oligosaccharides that cause bloating while maintaining protein and fiber
- ·Store frozen peas at 0°F or below; use within 8-12 months to minimize nutrient degradation from oxidative damage
- ·Add peas in the final 5 minutes of cooking to preserve vitamin C content; longer cooking reduces bioavailable antioxidants by up to 30%
- ·Consume 150-200g peas (fresh or frozen equivalent) 2-3 times weekly to achieve meaningful cardiovascular and microbiota benefits without excessive purine accumulation
Optimal Timing
Peas' balanced macronutrient profile (protein, fiber, complex carbs) supports sustained energy and satiety at midday meal; fiber content aids afternoon digestive function without evening bloating
- · Large quantities before bed—fiber may cause digestive discomfort in sensitive individuals
Small portions (50-75g) compatible with time-restricted eating windows as minimal glucose spike; full servings best with other meals for optimal digestion
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower pea is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about pea
What is pea?
Pea is classified as a vegetable. Peas are nutrient-dense legumes providing plant-based protein, fiber, and essential vitamins with a low caloric footprint.
Is pea healthy?
Pea scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Vitamin B6, Vitamin K. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is pea high in protein?
Not particularly. A 85 g serving provides about 2.4 g of protein (~5% of the 50 g daily value).
Is pea high in fiber?
Not really. A 85 g serving provides about 2.2 g of fiber (~8% of the 28 g daily value).
What vitamins and minerals are in pea?
In a 85 g serving, pea is highest in Vitamin C (~57% DV), Vitamin B6 (~38% DV), Vitamin K (~18% DV), Thiamin (~11% DV).
Is pea keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 4.2 g of net carbs (6.4 g total minus 2.2 g fiber).
When is the best time to eat pea?
Best in the midday. Peas' balanced macronutrient profile (protein, fiber, complex carbs) supports sustained energy and satiety at midday meal; fiber content aids afternoon digestive function without evening bloating
How much pea should I eat?
A typical serving is around 85 g (~36 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating pea alongside several other vegetable sources.
What pairs well with pea?
Pea pairs nicely with: Pair with vitamin C-rich foods (bell peppers, tomatoes, citrus) to enhance iron bioavailability from peas' non-heme iron content; Combine with healthy fats (olive oil, avocado) to improve absorption of fat-soluble vitamin K (25mcg/100g) and carotenoid compounds; Mix with whole grains (brown rice, quinoa) to achieve complete amino acid profile and enhance satiety through complementary fiber sources; Serve alongside cruciferous vegetables (broccoli, kale) to amplify polyphenol diversity and synergistic anti-inflammatory effects.
Supplements that mirror Pea's nutrient profile
Encyclopedia entries that supply the same signature nutrients pea contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Pea
These are the nutrients peacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.