Penn State Hershey Medical Center home Penn State Hershey Medical Center home Penn State Hershey: Patient Care home Penn State Hershey: Education home Penn State Hershey: Research home Penn State Hershey: Community home
Penn State Hershey Health Information Library
  Library Home
  Find A Physician
  Find A Practice
  Request An Appointment
  Search Clinical Studies
  Classes and Support Groups
  Ask A Health Librarian
  Subscribe to eNewsletters


Penn State Hershey Health Information Centers
  Bone and Joint
  Cancer
  Children
  Heart
  Men
  Neurology
  Pregnancy
  Seniors
  Women

        Follow Us

Try Yellow Peas for Protein Punch

TUESDAY, Aug. 6, 2019 (HealthDay News) -- In the quest for more plant-based protein sources, yellow peas have been getting a lot of good press. And the number of packaged foods enhanced with this "pea protein" has tripled in the last few years.

But dried split peas, whether yellow or green in color, were an excellent food choice long before they achieved their overnight superstar status. A mere quarter-cup, measured dry (uncooked), will yield 11 to 12 grams of protein, 13 to 16 grams of fiber and just 180 calories. Tip: Read labels on bags of dried peas since these counts vary slightly.

Peas are common legumes or "pulses." While not a complete protein, like meat or chicken, peas have important amino acids including isoleucine, leucine and valine, needed for building muscle.

Keep in mind that foods with just the pea protein extract are missing yellow peas' fiber, B vitamins and a wide variety of essential minerals and phytochemicals. So rather than paying up for products with added pea protein, especially if it's the only healthy ingredient in the box, consider adding whole split peas to your diet with meals you make at home.

Dried peas are perfect for do-ahead meals. Take a few minutes to cook up a batch, and then use them in recipes throughout the week. They form the base of many Indian dishes and hearty soups. They can be served cold on salads or folded into a corn or whole wheat wrap with salsa and avocado. And any leftovers can be easily pureed and mixed with spices of your choosing for a variation on hummus -- grab whole grain chips and vegetable slices and dig in.

More information

The American Heart Association has more about legumes.

By Len Canter
HealthDay Reporter

Copyright © 2019 HealthDay. All rights reserved.