Cooked Peas and Green Beans
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 36.64 g | 13% |
| Net Carbohydrates | 22.3 g | 9% |
| Sugars | 15.42 g | 44% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 14.34 g | 51% |
| Protein | 12.17 g | 24% |
| Total Fat | 23.79 g | 30% |
| Saturated Fat | 14.61 g | 73% |
| Monounsaturated Fat | 5.96 g | - |
| Polyunsaturated Fat | 1.37 g | - |
| Trans Fat | 0.92 g | 100% |
| Cholesterol | 60.2 mg | 20% |
| Vitamins | ||
| Vitamin A | 323.04 mcg | 36% |
| Vitamin C | 84.84 mg | 94% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 2526.07 mg | 110% |
| Potassium | 832.18 mg | 18% |
| Calcium | 128.14 mg | 10% |
| Magnesium | 104.37 mg | 25% |
| Iron | 4.47 mg | 25% |
| Zinc | 2.36 mg | 21% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
36%
Vitamin C
94%
Vitamin D
0%
Vitamin E
12%
Vitamin K
111%
Vitamin B1
48%
Vitamin B2
32%
Vitamin B3
29%
Vitamin B5
14%
Vitamin B6
34%
Vitamin B7
-
Vitamin B9
0%
Vitamin B12
2%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
10%
Iron
25%
Magnesium
25%
Phosphorus
20%
Potassium
18%
Sodium
110%
Zinc
21%
Copper
48%
Manganese
50%
Selenium
8%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.2%
Isoleucine
0.1%
Valine
0.2%
Lysine
0%
Tryptophan
0.1%
Threonine
0.1%
Phenylalanine
0.2%
Methionine
0.1%
Histidine
0.1%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 388 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
57 min
Jogging
49 min
Cycling
51 min
Walking
1 h 31 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Peas and green beans, as fresh legumes, are associated with a reduced risk of type 2 diabetes, according to a Cambridge University Press study. These vegetables are also recognized by Healthline and the CDC as good sources of dietary fiber and protein, which help control blood sugar levels, support heart health, and promote satiety.
1. Gestational Diabetes Diet: Medlineplus Medical Encyclopedia
Source: MedlinePlus
Summary: Peas and green beans, as part of the recommended "grains, beans, and starchy vegetables" and "fresh or frozen vegetables" categories, are encouraged in a balanced diet for managing gestational diabetes.
2. What You Should Know About Diabetes and Beans
Source: Healthline, 2015
Summary: Peas and green beans, like other beans, are considered a "diabetes super food" due to their low-glycemic index, high protein, and fiber content, making them beneficial for managing diabetes.
3. Foods High in Fiber: Boost Your Health With Fiber-Rich Foods - Harvard Health
Source: Harvard Health, 2024
Summary: Peas and green beans, as legumes and vegetables, are highlighted as excellent sources of dietary fiber, which is essential for controlling blood sugar, protecting heart health, and managing weight.
4. Fiber: The Carb That Helps You Manage Diabetes
Source: CDC, 2024
Summary: Peas and green beans, as legumes and non-starchy vegetables, are recommended as excellent sources of fiber to help control blood sugar, protect heart health, maintain digestive health, and promote satiety, especially for individuals managing diabetes.
Read More: https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
5. Legume Intake and Risk of Type 2 Diabetes in British Women
Source: Cambridge University Press
Summary: Peas and green beans, categorized as fresh legumes alongside garden peas, were included in a prospective cohort study examining the association between legume intake and the risk of type 2 diabetes among British women.
