scored 94/100
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.
4.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
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.
Potassium content (200mg/100g) promotes sodium-potassium balance and endothelial function; polyphenols (kaempferol, quercetin) reduce vascular inflammation and improve arterial compliance
High 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
2.8g protein per 100g with favorable amino acid profile including lysine; relatively low arginine:lysine ratio reduces cardiovascular stress compared to other legumes
Folate (42mcg/100g) and choline (17.4mg/100g) are essential cofactors for methylation reactions affecting neurotransmitter synthesis and homocysteine metabolism
Polyphenols (coumestrol, kaempferol) inhibit pro-inflammatory cytokine production and upregulate endogenous antioxidant defenses including SOD and catalase
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
Breaks a fast
Small portions (50-75g) compatible with time-restricted eating windows as minimal glucose spike; full servings best with other meals for optimal digestion
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.
Pea is classified as a vegetable. Peas are nutrient-dense legumes providing plant-based protein, fiber, and essential vitamins with a low caloric footprint.
Pea scores 94/100 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.
Not particularly. A 85 g serving provides about 2.4 g of protein (~5% of the 50 g daily value).
Not really. A 85 g serving provides about 2.2 g of fiber (~8% of the 28 g daily value).
In a 85 g serving, pea is highest in Vitamin C (~57% DV), Vitamin B6 (~38% DV), Vitamin K (~18% DV), Thiamin (~11% DV).
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).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients pea contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.