Nutritional Food Fact Sheet Series


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Peas are small round seeds  that grow in pods above the ground on viney-looking pea plants. Eating locally grown vegetables and traditional foods helps keep our bodies healthy.   

What do we know about peas?

Peas are sweet, green and easy to prepare. They provide us with many nutrients that help us stay healthy and strong. 

Many northern communities have one or more community, backyard, indoor garden or greenhouse.  What is your community growing this year?

Nutrients in peas

Nutrient Content per Serving

125 mL (77g)

Excellent Source supplies 25%  or more of a nutrient per day

Vitamin C
Beta Carotene

Good Source supplies 15 - 24% of a nutrient per day


Fair Source supplies 5 -14% of a nutrient per day

Protein, Fibre
Iron, Folate
Riboflavin, B6

  • Reference Serving Sizes are from Canada’s Food Guide (1/2 cup = 125ml for most fruits and vegetables; weights vary).
  • The Recommended Dietary Allowance (RDA) amounts are based on the needs of a 14 – 18 year old girl.
  • Excellent, good and fair sources of nutrients have been standardized for any type of food source.

Did you know?

  • Peas provide an excellent source of beta carotene (vitamin A), which is needed for healthy skin, bones, and eyes.
  • Peas provide an excellent source of vitamin C which keeps our gums, teeth and skin healthy.
  • Peas are a good source of thiamin and niacin.  These B vitamins help our bodies use the energy from foods and are important for growth, healthy skin, hair, nerves and muscles.
  • Peas provide a fair source of fiber, which keeps our bowels healthy, our blood sugar levels even and helps to prevent diseases such as cancer.     

How to store, prepare and eat peas

  • Store fresh peas in a cool, dry place once they are picked (fridge works well).
  • Peas can be eaten raw, steamed or boiled lightly.
  • Most fresh peas need to be removed from their pods before they are eaten, but the pods of some varieties can be eaten also, such as Snap Peas and Sugar Peas.
  • Peas can be dried to use in split pea soups.

Healthy Eating

Children can help grow and shell fresh peas for a snack or meal.  Children eat more vegetables when they grow them, know where they come from and when they help prepare them.  The great taste of fresh vegetables encourages children to eat them.

Growing food as part of a healthy lifestyle

Getting outside to garden is a great way to be active. Growing, gathering, and eating garden foods will help keep us healthy.

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