Peas boiled calories per 100 grams. Peas - calories and nutritional value

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Peas, whole grain".

The table shows the content nutrients(calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Energy value Peas, whole grain is 298 kcal.

Main source: Skurikhin I.M. and etc. Chemical composition food products. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

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The ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how the product or diet meets the standards healthy eating or dietary requirements. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than is supplied, then the body begins to use fat reserves, and body weight decreases.

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USEFUL PROPERTIES PEA, WHOLE GRAIN

Peas, whole grain rich in vitamins and minerals such as: vitamin B1 - 54%, choline - 40%, vitamin B5 - 44%, vitamin B6 - 13.5%, vitamin H - 38%, vitamin PP - 32.5%, potassium - 34 .9%, calcium - 11.5%, silicon - 276.7%, magnesium - 26.8%, phosphorus - 41.1%, iron - 37.8%, cobalt - 131%, manganese - 87.5% , copper - 75%, molybdenum - 120.3%, selenium - 23.8%, chromium - 18%, zinc - 26.5%

What is useful Peas, whole grain

• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient consumption vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient intake of this vitamin can lead to disruption of the normal condition of the skin.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, participates in the processes of carrying out nerve impulses, pressure regulation.
• Calcium is the main component of our bones, acts as a regulator of the nervous system, is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
• Silicon is included as a structural component in the composition of glycosaminoglycans and stimulates the synthesis of collagen.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the flow redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates metabolic enzymes fatty acids and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of cardio-vascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.
• Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

The complete guide to the most useful products you can see in the application - a set of properties of a food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.

vitamins, organic substances needed in small quantities in diet both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.

Many have heard about the benefits and harms of peas, but not everyone knows what these characteristics are. For us it ordinary product food, taste qualities which are good in any form. Many kids, and adults, are happy to pick green pods from the garden and eat sweet juicy peas. The benefits and harms of this product will be studied in detail in this article.

Food for kings and the poor

The history of this leguminous plant began thousands of years ago. In the ancient world, this product was highly valued. According to the Greeks, this leguminous plant was food only for the poor, but in ancient Egypt they adhered to a clear division: noble people could afford to purchase green product, and not so eminent - only yellow. Peas, the benefits and harms of which will be discussed below, were brought to Asia from the Mediterranean. In India, China and Tibet, this product was considered a symbol of fertility. From these countries he was brought to the territory of Russia. In Medieval Europe, since the 15th century, peas could be seen on the tables of nobles and commoners. Even the French, distinguished by their exquisite taste, did not refuse pea soup. In Germany, soldiers had to be content with sausage from this representative of a legume.

Calorie content of peas

The energy value of this product can be compared with meat, and in some varieties these figures may even be lower. This is explained high content in pea carbohydrates and proteins. That is why in ancient times this product was used by the poor instead of meat. The calorie content of peas and meat is almost the same, but the absorption of proteins contained in legumes ah, going better and faster.

Beneficial features

Green peas, the benefits and harms of which have been discussed by people for decades, are the richest source of flavonoids that slow down oxidative processes in tissues and organs. Together with tocopherol (vitamin E), they slow down the aging of the body and prevent the appearance of tumors.

The great value of the product lies in the content of vegetable proteins in it, the properties of which can be compared with meat proteins. It is for this reason that vegetarians and people who follow various diets in order to lose weight willingly include legume dishes in their diet.

Fresh peas, the benefits and harms of which are interesting not only in cooking, but also in medicine, help to remove toxins and toxic substances of natural origin from the body. This product has also been used by cardiologists: if you regularly eat dishes from this representative of a legume, the risk of heart disease is significantly reduced (about 80%). The fact is that the high content of potassium in peas helps to strengthen the heart muscle, normalize blood pressure, in addition, it fights formations consisting of fats in the vessels.

One serving of pea porridge contains this trace element by 20% more than the body needs per day.

This miraculous properties peas are not limited.

• The substances contained in this product accelerate blood clotting and improve metabolic processes.
• Peas - great source carbohydrates, providing human body necessary energy and energy.
• Peas contain iron, which helps to get rid of anemia and saturates the cells of the body with oxygen.
• Pea porridge - excellent tool for weight loss, helps to get rid of stagnant fluid.
• The pulp of the product contains lecithin, choline and methionine, due to which fat metabolism is normalized and extra fat in the liver.
• Selenium, present in peas, removes heavy metals from the body.
• Dishes in which this representative of legumes is present restore strength, saturating the body with energy. And the vegetable protein contained in this product remarkably strengthens the muscles.
• Green peas (benefits and harms are discussed in detail in this material) - excellent remedy to fight worms.
• Thiamine, which is part of this product, helps children grow, and the elderly - to delay old age.
• boiled peas- a great helper for people with hyperacidity stomach.

What is the danger of peas?

People with intestinal diseases and lactating mothers, as it causes abdominal discomfort and leads to excessive accumulation of gases in the intestines.

Peas are contraindicated in gout due to the fact that they contain purines, which contribute to the production of uric acid in in large numbers. In kidney disease, the product of purine base metabolism accumulates in the joints, tendons, and other organs, as a result of which the course of gout becomes more severe.

Useful properties after heat treatment

Boiled peas, the benefits and harms of which are unequal, retain many useful properties. This product is the main source of vegetable amino acids, because even after cooking it contains a large amount of protein.

IN canned peas contains many minerals and vitamins, of course, their content is less than in dry and fresh beans. For preservation, beans of special varieties of milk maturity are used. At this time, the grains are very tender, besides they are very rich in vitamins and sugar.

How to choose peas?

When buying a product, choose small bright yellow or green peas. Dry peas can be preserved long time if certain rules are followed. Useful properties are better preserved if the product is packaged in polyethylene. Even if the packaging has deteriorated, you should not be upset, peas can be poured into glass jar, at the bottom of which put a bag of salt. Such little trick will not let the peas get damp.

Boiling peas (the benefits and harms of this product are well studied) is not difficult, but it takes a lot of time. Before you start cooking, the beans need to be soaked for 4-5 hours so that they soften. If the peas stay in the water for less time, the fruits will not soak well, and if more, they can change their structure.

The average cooking time is from 40 minutes to 1.5 hours. Cooking time depends on several factors. So, how to cook peas correctly? First you need to sort out the peas, all spoiled or darkened fruits must be removed, and then washed with water. Soak the sorted peas for 4 hours in a ratio of 1:3. After this time, the liquid must be drained. Pour fresh water into a new pan, taking into account that it should be 4 times more than peas. Put on fire, Beans fall asleep only in boiling liquid and cook over low heat for about 40-60 minutes, not forgetting to regularly remove the foam.

Many are interested in how to cook peas more quickly? At experienced hostesses There are some tricks that you should definitely get to know.

• Before cooking, a little is added to boiling water. sunflower oil. This increases the temperature, which leads to a reduction in cooking time.
• You need to salt the peas at the end of cooking, otherwise it will cook much longer.
• If you add a little baking soda to the pan, then cooking the beans will take only 20 minutes.
• When the water boils, you can add another 0.5 cups of water. So the peas will boil faster.
• Crushed grains take much less time to boil than whole grains.

Peas in cooking

This product has always been highly regarded due to great content protein and micronutrients. Cooks serve legumes as a side dish to meat dishes, they also prepare soups, salads and even jelly from them. To date, many snacks have been invented that use peas. The recipes from this product are so easy to prepare that even a novice in the kitchen can handle them.

And, of course, how can you not mention porridge, where peas are taken as the basis. Recipes for its preparation, as a rule, differ only in the presence additional ingredients. IN different countries Pea porridge is cooked in different ways. The easiest way is to add butter and fried onion. Some prefer pea porridge with browned vegetables: onions and carrots. This dish is no less tasty with fried cracklings, chopped herbs, fried mushrooms, boiled meat or bell pepper.

In this article, we examined in detail one of the most useful products - peas. The benefits and harms of its use were also considered. We can safely say that the beneficial properties prevail in it, so you should definitely include it in your diet.

Ancient Chinese philosophers called peas "a symbol of fertility, purity and wealth", medieval French chefs served dishes with valuable food product To royal table. In Rus', before the appearance of potatoes, the main dish was covering the human need for vegetable protein, vitamins and carbohydrates, mineral salts and trace elements. lean peas boiled calories had a low, but replaced in daily menu meat products. Easily digestible contained unique composition amino acids - it was not for nothing that peas were called "meat for the poor". Delicious boiled peas were among the most different dishes: soups and pies, sauces and stews, cereals and noodles.

According to the classification, there are three types of such a plant as peas. Its calorie content, as well as useful properties, are due to belonging to a certain group.

In shelling peas, the peas themselves have a regular round shape, the valves become rigid when ripe. For long-term storage whole peas dries up. The calorie content of such a product is quite high - from 298 to 311 kcal per 100 g of dry grains. An analysis of the energy value of peas shows that out of 298 kcal, proteins account for 82 kcal, fats - 18 kcal, and carbohydrates - 198 kcal. Table varieties of peas are usually used for making soups, cereals or mashed potatoes, side dishes. Boiled shelled peas have a low calorie content in mashed potatoes or soups, only 60 kcal, while it is rich in protein and is great for diet food.

Unlike shelling varieties, sugar peas value underdeveloped grain with high content moisture. The beans of such peas are sweet in taste, fleshy, but they wrinkle during the drying process.

Peas of the brain varieties, when ripe, change their round shape, wrinkle, resembling the meninges. These varieties are rich in sucrose, sweet in taste, and are used for canning. They are unsuitable for heat treatment, although they have the most low calorie from all varieties of peas.

Dietary dish: boiled peas, calories and benefits

Peas are often referred to as the "king of grains" for their rich composition: a full range of B vitamins, vitamins A and C, PP and E. Quantity minerals in peas it is very high: calcium and potassium, phosphorus, magnesium, iron, iodine, selenium, sulfur, chlorine and others. An annual plant contains important amino acids, pyridoxine, many enzymes, fiber. Glucose turns into starch as the peas ripen. Pea dishes good for diet food, as well as for those who observe religious fasts.

Studies by Canadian scientists have confirmed that pea vegetable protein is highly digestible, is great alternative meat, positively affects the functioning of the heart and blood vessels, normalizes arterial pressure, eliminates puffiness. Boiled peas, the calorie content of which can be a pleasant surprise for losing weight, serves as an excellent hearty meal during active weight loss. Boiled peas are also useful for people suffering from anemia and malfunctioning of the kidneys, problems with the gastrointestinal tract (constipation, heartburn, and other disorders). What else is valuable boiled peas? The calorie content and beneficial properties of this “king of the legume family” can prevent thyroid problems (goiter), atherosclerosis and obesity. In addition, boiled peas restore metabolism and relieve headaches.

What happens to peas during cooking?

Amazing product - peas! At heat treatment it significantly loses its calorie content, but at the same time retains all healing properties! So, for example, if you boil crushed peas, you can get 115 kcal per 100 g finished product, green pea- 160 kcal, in pea soup - 60-66 kcal. But if you add additional components boiled peas, what is the calorie content? The same with onion frying will result in 73 kcal, and if you add smoked meats to this dish - 103 kcal. It will also differ pea puree, if it is enriched with various goodies. IN pure form pea porridge (mashed potatoes) without additives - 60 kcal, with butter - 103 kcal, and with mushrooms (champignons) - 140 kcal!

How to cook peas

Recommendations for cooking boiled peas may vary depending on the variety of "brother beans and lentils", as well as how it is pre-treatment. Whole grains peas without soaking are not amenable to boiling, so it is necessary to fill them with a double volume of water and leave overnight (6-12 hours). The higher the temperature in the room where the peas are infused, the shorter the time interval should be, since split and whole peas have the ability to oxidize when they are in water for a long time. Therefore, in Eastern culture, there are several secrets of cooking whole or split peas without soaking.

One of the recipes indicates that you can add 1 tsp to a five-liter pan. (without a “slide”), then the product will easily boil soft. In another recipe - pour washed peas with a small amount of water and put on fire, when it boils - add ice water. From the temperature difference, the peas burst. It turns out soft boiled peas. Calorie content per 100 grams of such a dish is 60 kcal, you can add salt only at the end of cooking. Chopped peas, crushed, it is not necessary to soak, but it is cooked for a long time, about an hour.

For ease of preparation modern manufacturers represent crushed peas, steamed. Such a product will be ready in 35-40 minutes. It is often boiled packaged in bags, which brings additional comfort, since the boiled pea mass does not settle to the bottom and does not burn. For the same reason, any variety of peas is cooked over low heat in a thick-walled bowl, with frequent stirring.

How to make boiled peas tastier?

If meat, mushroom or vegetable broth pour boiled peas, its calorie content will increase slightly, but the dish will turn out to be more nutritious. Peas cooked in large volumes are especially fragrant and tasty. The more porridge and cabbage soup cooked at the same time, the better the taste of the dishes. Also, peas are obtained faster and softer, when cooked, creamy or vegetable oil (a small amount of). Delicate taste gives milk to peas if added to water during cooking. Excellent puree is obtained from green peas. It does not contain a starchy aftertaste, but becomes tender and melts in the mouth. Freshly frozen peas, which can often be found in our supermarkets, do not need to be thawed. It is ready for heat treatment. Young pods are dipped into boiling unsalted water, and salt is added to taste at the very end of cooking, when the peas become soft.

Features of the pea diet

The benefits of including boiled peas and various dishes from it in daily ration those people who want to lose weight are considered:

• good tolerance;
• lack of hunger;
• preservation of muscle tissue;
• a variety of additional ingredients;
• balanced diet;
• availability of legumes;
• cleansing effect;
• improved metabolism.

And in conclusion ... Peas and cosmetology

Boiled peas in the form of puree can be used as a component of whitening face masks that improve its color, rejuvenate the skin, and eliminate puffiness and acne.

Split peas, boiled, without salt rich in vitamins and minerals such as: vitamin B1 - 12.7%, vitamin B5 - 11.9%, vitamin B9 - 16.3%, potassium - 14.5%, phosphorus - 12.4%, manganese - 19, 8%, copper - 18.1%

What is useful Peas chopped, boiled, without salt

• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine ​​and the risk of cardiovascular disease.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.

A complete guide to the most useful products you can see in the application

How can you determine by eye how high-calorie a product is? There is nothing easier! If he is white or beige colour- it means rich in fats, and if green, then it does not pose a threat to the waist. If you want to verify the veracity of such a statement, then look at how many calories are in boiled peas.

Which pea is the best?

Green peas are among the foods that can be consumed both raw and cooked. But fresh peas are usually enjoyed by children, and adults prefer such tasty and nutritious meals of this vegetable like puree and soup.

In the past, the "duties" of peas were much wider. For the nobility, royal delicacies were prepared from it, and for commoners it replaced potatoes and even meat. Pies, sauces, cereals, noodles, stew - what cooks did not cook from this garden product! Although lean boiled peas have minimum calorie content, it contains a large amount of vegetable protein that is easily digestible by the gastrointestinal tract, therefore it will charge the body with energy for the whole day.

Peas boileddifferent varieties: calories per 100 grams

In cooking, several varieties of vegetables are used. The calorie content of boiled peas depends on the variety. In peeling dry, it is large - 298-311 kcal, but after boiling it is only 110-115 kcal. Plus, it has a lot of protein and is great for diets. These legumes are characterized by rounded peas and a dense texture of the valves. It is from them that the most delicious side dishes, first courses and puree.

The sugar variety will certainly interest those who want to reduce weight, as it contains only 45 kcal. The nuance is that it is not eaten boiled, but consumed fresh.

And brain peas, although they are in last place in terms of calories among all members of the legume family, are most suitable for canning. delicious porridge you can’t cook from it, because in the process of processing with temperatures, its grains become too soft and almost dissolve in water.

About the calorie content of pea delicacies

But not only by itself, but also in dishes, the vegetable retains a low calorie content. The dishes that are most often on our menu contain the following energy reserve:

• calorie content of boiled peas on water does not exceed 60 kcal;
• pea soup - 66 kcal; if you put roast and smoked meats in the first, then energy value will be 73 kcal;
• puree - 102 kcal;
• porridge without any additives - 60 kcal, with the addition of oil - 103 kcal;
• barley porridge with peas - 121 kcal.

Soup from pea grains turns out to be hearty and rich, quickly satisfies hunger, but does not lead to weight gain. To obtain puree, the fruits are boiled, and then carefully ground in a blender, after which they are flavored with spices and herbs. In such a culinary composition, no more than 92-102 kcal is found.

No matter how many calories are present in dried grains, in boiled peas, which are the basis of soups and mashed potatoes, their number is very small. That is why nutritionists have developed special pea diets that, when right approach help to effectively lose weight.

After cooking, peas almost do not lose useful properties. It is the richest source of protein among horticultural crops. It contains very valuable amino acids for the body. Boiled peas normalize metabolism and blood pressure, reduce the likelihood of cancer, heart attack and resist aging.

Unfortunately, there are contraindications for use. These boiled legumes can harm those who suffer from gout, inflammation of the intestines and stomach, and nephritis.