Garden peas

Every knowledge on vegetables, health and nutrition.

Scientific Name

Pisum sativum (Papilionaceae family)

Common name

Petit pois, mange tout
Garden peas

Varieties and seasons

The garden pea is a vegetable eaten when the pea is still very young and sometimes in its pod ("mange-tout"). There are two major categories of shelling peas:

-round pea seeds,

-and wrinkled pea seeds (less popular).

Fresh garden peas are sold in May/June, or throughout the year tinned or frozen. The composition of garden peas changes rapidly after maturity and rapidly becomes mealy. That’s why professional growers monitor their growth carefully to ensure they remain tender.

Production

The production is largely dominated by India (2,9Mt), and China (2,6Mt). Then arrived France (0,5Mt), Egypt (0,3Mt), Morocco (0,12Mt).

Consumption

Only 5% of garden pea production is eaten fresh. The remaining production is processed into other forms.

Nutritional values (per 100 g)

Raw*

Cooked*

Tinned**

Frozen**

RDI***

Energy 

79 kcal

62 kcal

76.7 kcal

70 kcal

Proteins

6 g

5.3 g

5 g

6.1 g

Carbohydrates

12 g

9.2 g

10.8 g

8.6 g

Fat

0.7 g

0.4 g

0.7 g

1.2 g

Fibres

6 g

6.1 g

6 g

6.9 g

30 g

Sodium

2 mg

3 mg

0.3 mg

0.03 mg

Potassium

300 mg

190 mg

2,000 mg

Phosphorus

126 mg

113 mg

nd

nd

700 mg

Iron

1.9 mg

1.5 mg

5.96 mg

6.9 mg

14 mg

Vitamin C

32 mg

14 mg

7.9 mg

9.8 mg

80 mg

Niacin

2.2 mg

2 mg

18 mg

16 mg

Vitamin B9

70 µg

56 µg

53.64 µg

49.6 µg

200 µg

Lutein + Zeaxanthin****

2,477 Âµg

2,593 µg

* Ciqual 1995 ** Bonduelle Data *** Recommended Daily Intake ****USDA nd : undetermined

Nutritionist’s advice

Garden peas are very high in fibre, which is essential to ensuring regular bowel movements. They are also a source of iron and two vitamins: vitamin C, an antioxidant that’s also vital for the immune system, and vitamin B9, for cell renewal. Iron is vital for healthy muscle growth and red blood cells. Many people suffer from iron deficiency.

Advice from a herbal plant specialist

Garden peas contain very soft fibre that’s suitable for sensitive digestive systems. Feed babies with extra fine garden peas : they are tender, easily digested and not mealy. Raw garden peas enjoy a delightful hazelnut taste. However, they need to be consumed in fairly small amounts, since they contain a harmful substance that disappears during the cooking process.

What is about portions...?

-a child portion: two fistfuls

-an adult portion: four fistfuls

Cooking and nutrition: tasty combinations

-Garden peas and pigeon with lettuce hearts: an ideal way to balance out the sweet flavour of garden peas. The mildness of garden peas, the bitterness of cooked lettuce and the full flavours of the pigeon marry perfectly, offering a cocktail of vitamins C, B9, and group B, and iron.

-Garden pea puree: a creamy puree that suits everyone’s tastes, with a dash of cream and the mildness of garden peas.

>> See all of the foundation’s recipes