Peas And Onion
Peas and onion is a classic vegetable combination offering lean protein, fiber, and antioxidant compounds with a low caloric density suitable for longevity-focused diets.
Variants (2)
Nutrition Β· per ~85 g serving Β· β 1 onion
- Vitamin B60.14 mg8% DV
- Thiamin0.09 mg7% DV
- Niacin1.1 mg7% DV
- Folate22.9 mcg6% DV
- Riboflavin0.06 mg5% DV
- Vitamin C2.5 mg3% DV
- Vitamin A6.8 iu<1% DV
- Sodium375.7 mg16% DV
- Copper0.09 mg9% DV
- Manganese0.22 mg9% DV
- Zinc0.49 mg4% DV
- Iron0.74 mg4% DV
- Phosphorus43.4 mg3% DV
- Magnesium13.6 mg3% DV
- Potassium81.6 mg2% DV
- Calcium14.4 mg1% DV
- Selenium0.34 mcg<1% DV
- Polyunsaturated Fat0.15 g
- Saturated Fat0.06 g
- Monounsaturated Fat0.03 g
- Quercetin~13 mg
- Polyphenols~128 mg
Score Β· 91/100
Vitamins & minerals packed in relative to calories β 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 β 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 β gentler on blood sugar.
- Sodium19% DV
- Copper11% DV
- Manganese11% DV
- Vitamin B69% DV
- Thiamin8% DV
Overview
Peas and onion represent a traditionally paired vegetable combination found across European, Asian, and North American cuisines. Peas contribute plant-based protein (3.28g per 100g), making them one of the higher-protein vegetables, while delivering dietary fiber essential for gut microbiome health and satiety. Onions provide quercetin, a flavonoid with documented anti-inflammatory properties. Together, this combination delivers niacin (1.28mg) for metabolic function and iron (0.87mg) for oxygen transport. The relatively high sodium content (442mg) suggests this may be measured in processed or cooked preparations; fresh versions contain less. For longevity, the fiber-to-calorie ratio (2.3g fiber per 51 calories) supports healthy aging by promoting stable blood glucose, reducing cardiovascular disease risk, and supporting healthy weight maintenance. The polyphenol content from onions has been associated with reduced inflammation markers in aging populations. This combination is particularly valuable in plant-forward diets for meeting protein needs while maintaining metabolic flexibility.
Health Benefits (5)
- Supports cardiovascular health through fiber and quercetin contentstrongDietary fiber reduces LDL cholesterol absorption; quercetin in onions inhibits oxidative stress and platelet aggregation, reducing atherosclerosis risk
- Promotes glycemic control and stable blood sugarstrongHigh fiber content slows carbohydrate absorption; resistant starch in cooled peas improves insulin sensitivity
- Supports healthy aging through anti-inflammatory effectsmoderateQuercetin and other phenolic compounds reduce pro-inflammatory cytokines implicated in aging and age-related diseases
- Enhances satiety and supports healthy weight maintenancemoderateCombination of protein and fiber increases gastric distension signals and promotes prolonged satiety hormones
- Supports bone mineralization through micronutrient densitymoderatePhosphorus, magnesium, and small amounts of calcium work synergistically in bone matrix formation
Food Pairings
- Β·Pair with olive oil because fat-soluble absorption of quercetin and fat-soluble vitamins increases dramatically with dietary fat
- Β·Combine with leafy greens like spinach because the vitamin C (3mg) enhances non-heme iron absorption from the combination
- Β·Pair with whole grains (brown rice, quinoa) because complementary amino acids create a complete protein profile superior to either alone
- Β·Combine with garlic and turmeric because allicin and curcumin amplify anti-inflammatory effects through polyphenol synergy
Practical Tips
- Β·Refrigerate fresh peas and onion separately; use within 3-5 days for maximum nutrient retention and quercetin stability
- Β·Cook peas briefly (3-5 minutes) rather than prolonged boiling to preserve heat-sensitive vitamin C and water-soluble B vitamins
- Β·Cool cooked peas to room temperature before consuming to increase resistant starch content, which acts as a prebiotic for gut health
- Β·Select firm, small onions with papery skin and no soft spots; store in cool, dark, well-ventilated areas away from potatoes
- Β·Consume the combination with a source of fat (olive oil, nuts) to maximize absorption of fat-soluble compounds and quercetin
Optimal Timing
The protein and fiber combination provides sustained energy and satiety through afternoon; midday consumption allows better glucose stability for post-lunch energy dip. Timing allows adequate time for prebiotic resistant starch to reach the colon.
Can be consumed anytime except during strict fasting windows due to caloric and macronutrient content
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
PerΒ 100Β g of the default form. Bars show how much higher or lower peas and onion is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about peas and onion
What is peas and onion?
Peas And Onion is classified as a vegetable. Peas and onion is a classic vegetable combination offering lean protein, fiber, and antioxidant compounds with a low caloric density suitable for longevity-focused diets.
Is peas and onion healthy?
Peas And Onion scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Sodium, Copper, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is peas and onion high in protein?
Not particularly. A 85 g serving provides about 2.8 g of protein (~6% of the 50 g daily value).
Is peas and onion high in fiber?
Not really. A 85 g serving provides about 2 g of fiber (~7% of the 28 g daily value).
What vitamins and minerals are in peas and onion?
In a 85 g serving, peas and onion is highest in Sodium (~16% DV).
Is peas and onion keto-friendly?
Sometimes β it depends on your daily carb budget. A 85 g serving has about 5.3 g of net carbs (7.3 g total minus 2 g fiber).
When is the best time to eat peas and onion?
Best in the midday. The protein and fiber combination provides sustained energy and satiety through afternoon; midday consumption allows better glucose stability for post-lunch energy dip. Timing allows adequate time for prebiotic resistant starch to reach the colon.
How much peas and onion should I eat?
A typical serving is around 85 g (~43 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating peas and onion alongside several other vegetable sources.
What pairs well with peas and onion?
Peas And Onion pairs nicely with: Pair with olive oil because fat-soluble absorption of quercetin and fat-soluble vitamins increases dramatically with dietary fat; Combine with leafy greens like spinach because the vitamin C (3mg) enhances non-heme iron absorption from the combination; Pair with whole grains (brown rice, quinoa) because complementary amino acids create a complete protein profile superior to either alone; Combine with garlic and turmeric because allicin and curcumin amplify anti-inflammatory effects through polyphenol synergy.
Supplements that mirror Peas And Onion's nutrient profile
Encyclopedia entries that supply the same signature nutrients peas and onion contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Peas And Onion
These are the nutrients peas and onioncontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.