Shelled green peas.

Green Peas

Pisum sativum · also called Garden peas, English peas, guisantes (Spanish)

Green peas are the round, sweet seeds of the pea plant, eaten fresh, frozen or canned. They give fibre, plant protein, vitamin C, vitamin K and folate. Studies of pulses and legumes in general link them to slightly lower cholesterol and blood pressure risk, but fresh green peas have not been tested on their own. The main cautions are pea allergy (sometimes severe in children), gas in people with a sensitive gut, and checking with your clinic if you take warfarin or have kidney disease.

General information, not medical advice. Last substantive update October 26, 2026 · Not medically reviewed. A named clinician has not signed off on this page. How this page is made

About Green Peas

Green peas are a nutritious vegetable with fibre, plant protein, vitamin C, vitamin K and folate. They are a healthy food, not a proven remedy: the health findings come from studies of pulses or legumes in general.

What it is

Green peas (Pisum sativum) are the round seeds of the pea plant, a member of the legume family. People shell them from the pod and eat them fresh, frozen or canned. GBIF now lists Pisum sativum as a synonym of Lathyrus oleraceus, but food sources still use the older name.

USDA data for raw green peas: 81 kcal per 100 g. One cup (145 g) has about 117 kcal, 7.9 g protein, 8.3 g fibre, 8.2 g sugars, 58 mg vitamin C, 94 micrograms folate (DFE), 36 micrograms vitamin K, 354 mg potassium and 2.1 mg iron. Cooked and canned values were not read.

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What the research shows

The firmest facts are about nutrients: fibre helps bowel function and soluble fibre is linked to lower cholesterol, vitamin K is needed for clotting, and folate is a B vitamin. These are not trials of green peas.

Pooled trials of pulses (beans, chickpeas, lentils and dried peas) found LDL cholesterol 0.14 to 0.17 mmol/L lower, a very small weight loss of about 0.34 kg, and lower blood sugar markers. Cohort studies link more legumes to lower blood pressure risk (RR 0.84), a little less cardiovascular disease and death from any cause (HR 0.94). Cohort studies cannot prove cause.

Fresh green peas were not tested separately in any of these. The only trial that used green peas was a 12-person test of duckweed protein, with peas as the comparison.

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Food versus powders and extracts

The cholesterol, blood sugar and weight results come from trials of whole pulses, mostly dried. Pea protein powders and extracts are different products. We did not read trials of them and make no claim about them.

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Fresh and frozen peas

A laboratory comparison of eight fruits and vegetables found frozen produce generally comparable to fresh. Peas were lower in riboflavin and lower in beta-carotene after freezing. Cooking and canning effects were not read.

Amounts

This page gives no amounts to eat. Ask a doctor, pharmacist or dietitian what is right for you, especially if you take warfarin, have kidney problems or have a food allergy.

At a glance

Traditional uses history, not proof

Eaten as a vegetable, fresh, frozen or canned
Long use as food is not proof that it treats any condition

Studied for research

Fibre for bowel health, high certainty for the nutrient, no pea trial
Vitamin K and folate, high certainty for the nutrients
Cholesterol, low certainty (trials of pulses as a group)
Blood pressure, low certainty (observational, legumes as a group)
Blood sugar, low certainty (trials of pulses as a group)
Body weight, low certainty (very small effect, pulses as a group)
Heart disease and early death, low certainty (observational)

Main compounds

Fibre
Vitamin K (phylloquinone)
Folate
Lutein and zeaxanthin
Beta-carotene
Raffinose-family sugars

Common forms

Fresh, shelled green peas as food
Frozen peas (generally comparable to fresh in one lab study, with less riboflavin and beta-carotene)
Canned peas (effects not read)
Pea protein powder is a different product and is not covered

Research links: 2026 review: whole pulses and cholesterol · 2026 review: legumes and high blood pressure · 2026 study: legume allergy in children · Research Library · Genes & Biomarkers Library

What it is and its history

Accepted scientific name: Lathyrus oleraceus
Naming authority: Lam. (GBIF accepted; Pisum sativum L. is its synonym)
Synonyms: Name: Pisum sativum L.; Note: The name still used in most food and nutrition sources; GBIF treats it as a synonym of Lathyrus oleraceus Lam.
Common names: Green peas (English); Garden peas (English); English peas (English); Guisantes (Spanish)
Family or group: Fabaceae (the legume or pea family), as given by GBIF and by the existing nutrient summary.
Classification: Plantae > Tracheophyta > Magnoliopsida > Fabales > Fabaceae > Lathyrus > Lathyrus oleraceus
Native range: Not verified from a source read.
Habitat: Not verified from a source read.
What it looks like: Roots: Not verified.; Stems: Not verified.; Leaves: Not verified.; Flowers: Not verified.; Fruit: The round green seeds are eaten, shelled from the pod (existing nutrient summary). USDA gives a household portion of 1 cup of raw green peas as 145 g.
Cultivation: Not verified from a source read.
Harvest and processing: Sold fresh in the pod, shelled, frozen or canned (existing nutrient summary). Frozen peas were lower in riboflavin and beta-carotene than fresh in one laboratory comparison; cooking and canning effects were not read.
Look-alikes and adulterants: Name: Dried peas, split peas and pea protein; Note: Made from mature peas. They have separate pages and different nutrient values; pulse trials mostly use dried legumes.; Name: Snow peas and sugar snap peas; Note: Eaten with the pod; no values for them were read, so the USDA figures here are for shelled green peas only.; Name: Green beans and other pods; Note: Different vegetables with their own pages.
Sustainability and conservation: Not assessed.

Photographs

Green peas close-up — Shelled green peas.

What is inside, and how it may work

What it contains and how those compounds act in cells and animals. Laboratory and animal mechanisms are not proven effects in people.

Main compounds

Compound	Family	Where it is concentrated	Activity studied	Level of evidence
Fibre (dietary fibre)	carbohydrate	Seed USDA: 5.7 g per 100 g raw	Peas are named as a soluble fibre food by MedlinePlus; soluble fibre helps lower cholesterol and insoluble fibre adds stool bulk. ^{17 22}	Human data
Vitamin K (phylloquinone) PubChem 5284607	vitamin	Seed USDA: 24.8 micrograms per 100 g raw	Needed for blood-clotting proteins (MedlinePlus). Affects warfarin. ^{20 22 21}	Human data
Folate (vitamin B9) PubChem 135398658	vitamin	Seed USDA: 65 micrograms DFE per 100 g raw	B vitamin; dried beans and peas are natural sources (MedlinePlus). ^{18 22}	Human data
Lutein (with zeaxanthin) PubChem 5281243	carotenoid	Seed USDA: 2,477 micrograms lutein plus zeaxanthin per 100 g raw	Carotenoid plant pigment. No study of green peas and eye health was read. ²²	Not studied
Beta-carotene PubChem 5280489	carotenoid	Seed USDA: 449 micrograms per 100 g raw	Orange-yellow pigment. Frozen peas had less beta-carotene than fresh in one laboratory comparison. ^{22 3}	Laboratory
Raffinose-family sugars (including verbascose) PubChem 441434	oligosaccharide	Seed Not given in the sources read for fresh green peas	A 2026 laboratory paper on dry pea and bean seeds calls these sugars antinutritional factors because of their negative effect on digestion; verbascose stood out in peas. Chemistry, not a trial. ⁸	Laboratory

Mechanisms, receptors and pathways

Target or pathway	Gene or receptor	What was found	Level
Vitamin K and blood clotting	Clotting factors II, VII, IX and X (named by MedlinePlus)	Vitamin K is used by the liver to make clotting proteins; warfarin works against this, so vitamin K in food affects the medicine. ^{20 21}	Human data
Fibre and cholesterol	Not specified	MedlinePlus says soluble fibre turns to a gel in digestion and helps lower cholesterol. Pulse trials found small falls in LDL cholesterol, but the abstracts do not prove the fibre is the cause. ^{17 4 2}	Human data
Fermentable sugars and gut gas	Not specified	Pulses contain raffinose-family sugars described as hard to digest; a trial in sensitive-gut volunteers found more symptoms after pulse meals. The trial found breath hydrogen did not explain symptoms. ^{8 6}	Human data

Absorption, metabolism and elimination

Absorption: In 12 healthy adults a meal of green peas giving 20 g of protein raised blood amino acids more than a duckweed meal did.
Distribution: Not found.
Metabolism: Not found.
Elimination: Not found.
Bioavailability: Not established for most pea nutrients in the sources read.

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Isolated compounds versus whole extracts

The cholesterol, blood sugar and weight results come from trials of whole pulses, mostly dried beans, chickpeas and lentils. They do not tell us about pea protein powders, pea starch or extracts, which are different products and were not read. Fresh green peas have different water, sugar and fibre content from dried pulses.

Nutritional composition

Nutrition from USDA FoodData Central (Peas, green, raw, FDC 170419, SR Legacy, April 2018 release; values read 2026-10-26 from a saved copy of the data feed). Per 100 g: 81 kcal, 5.42 g protein, 0.4 g fat, 14.45 g carbohydrate, 5.7 g fibre, 5.67 g total sugars, about 79 g water, 25 mg calcium, 1.47 mg iron, 33 mg magnesium, 244 mg potassium, 5 mg sodium, 40 mg vitamin C, 65 micrograms folate (DFE), 24.8 micrograms vitamin K, 38 micrograms vitamin A (RAE), 0.41 mg manganese, 0.27 mg thiamin, 0.17 mg vitamin B6. One cup of raw green peas (145 g): about 117 kcal, 7.9 g protein, 8.3 g fibre, 8.2 g sugars, 58 mg vitamin C, 94 micrograms folate, 36 micrograms vitamin K, 354 mg potassium, 2.1 mg iron and 3,592 micrograms lutein plus zeaxanthin. Figures vary with variety, ripeness and storage. Cooked, canned and frozen values were not read. In one laboratory comparison, frozen peas had less riboflavin and beta-carotene than fresh.

9benefits and uses looked at

22studies and sources checked

High certaintybest evidence rating found

5lab markers tracked in trials

3 high certainty6 low certainty

What was looked at

The 9 benefits and uses checked for Green Peas, each with how strong the evidence is. Tap one to open it.

Fibre for bowel healthHigh certainty
Cholesterol (pulses as a group)Low certainty
Blood pressure (legume intake, observational)Low certainty
Blood sugar (pulses as a group)Low certainty
Body weight (pulses as a group)Low certainty
Heart disease and early death (legumes, observational)Low certainty
Protein from green peasLow certainty
Vitamin K for normal blood clottingHigh certainty
Folate (vitamin B9)High certainty

Lab markers tracked in the studies

LDL cholesterolFasting blood glucose and long-term sugar markersNew high blood pressure (hypertension)Body weightDeath from any cause

What is Green Peas good for?

The main studied uses and how strong the human evidence is for each. Most results are for pulses or legumes as a group, not for eating fresh green peas.

Fibre for bowel healthHigh certaintyGreen peas have 5.7 g of fibre per 100 g (about 8.3 g in a cup, 145 g), by USDA data. MedlinePlus lists peas among soluble fibre foods. A nutrient fact, not a pea trial. Peas can cause gas in sensitive people. Normal blood clotting (vitamin K)High certaintyVitamin K is needed to make clotting proteins. Green peas have 24.8 micrograms per 100 g (about 36 micrograms in a cup), far less than leafy greens. A nutrient fact, not a pea trial. Folate (vitamin B9)High certaintyGreen peas have 65 micrograms of folate (DFE) per 100 g. MedlinePlus names dried beans and peas as folate foods and advises women planning pregnancy to take folic acid. Cholesterol (pulses as a group)Low certaintyPooled trials of pulses found LDL cholesterol about 0.14 to 0.17 mmol/L lower. Fresh green peas were not tested on their own. Blood pressure (legumes, observational)Low certaintyPeople who ate the most legumes had 16% lower risk of developing high blood pressure (RR 0.84). An association, not proof, and not about green peas alone. Blood sugar (pulses as a group)Low certaintyPooled trials of pulses found lower fasting glucose and long-term sugar markers, with large differences between trials. Fresh green peas were not tested. Body weight (pulses as a group)Low certaintyDiets with pulses gave a very small extra weight loss, about 0.34 kg over roughly 6 weeks. Not tested with fresh green peas. Heart disease and early death (legumes, observational)Low certaintyHigher legume intake was linked to a little less cardiovascular disease and death from any cause (HR 0.94). Observational, and not about green peas alone. Protein from green peasLow certaintyGreen peas have 5.42 g of protein per 100 g. In a tiny trial of 12 adults, blood amino acids rose after a pea meal. The trial was about duckweed, with peas as the comparison.

Benefits, one by one

Each card is a research question, not a promise. Tap a goal to filter. Open a card to see the studies, doses and limits.

Fibre for bowel health

High certainty

Green peas have 5.7 g of fibre per 100 g and about 8.3 g in one cup (145 g), by USDA data. MedlinePlus lists peas among soluble fibre foods, and says soluble fibre helps lower cholesterol and insoluble fibre adds bulk to stool. This is a nutrient fact, not a trial of green peas. Peas can also cause gas in sensitive people (see Safety).

2 studiesRaw green peas as food. Cooking and canning effects on fibre were not…

Studies, doses and limits

What the trials found

MedlinePlus says soluble fibre is found in oat bran, barley, nuts, seeds, beans, lentils, peas and some fruits and vegetables, and that research has shown soluble fibre helps lower cholesterol. It says insoluble fibre, found in wheat bran, vegetables and whole grains, adds bulk to the stool. USDA lists 5.7 g of total fibre per 100 g of raw green peas.

Results

The fibre role is well accepted and peas contain fibre. USDA does not split the 5.7 g into soluble and insoluble. No trial of eating green peas for bowel function was read.

Effect sizes as reported

USDA: 5.7 g fibre per 100 g raw green peas; about 8.3 g per cup (145 g).

Why this rating

High for the role of fibre and for green peas containing it (health-agency statement and USDA data). No pea-specific bowel trial was read.

Form and dose studied

Raw green peas as food. Cooking and canning effects on fibre were not read.

Who was studied

General adult diet.

Limits

A nutrient fact, not a trial of green peas. How much of the fibre in peas is soluble was not read.

Why researchers looked

Peas are a well-known fibre food, so people ask what the fibre does for the gut.

Traditional use

Green peas are eaten as a vegetable, fresh, frozen or canned. Long use as food is not proof that it treats any condition.

Proposed mechanism Authoritative guidance

Soluble fibre attracts water and forms a gel that slows digestion; insoluble fibre adds bulk to stool and helps food pass more quickly (MedlinePlus).

A proposed mechanism does not show that the effect happens in people.

Fibre-rich pulses can cause gas and bloating in people with a sensitive gut or irritable bowel syndrome; see the Safety tab.

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Cholesterol (pulses as a group)

Low certainty

Pooled trials of dried-bean style foods called pulses (beans, chickpeas, lentils and peas) found a small drop in LDL ("bad") cholesterol of about 0.14 to 0.17 mmol/L. The trials did not test fresh green peas on their own, so the result for green peas is not known.

2 studiesPulses as food (trial detail: median about 130 g a day, not advice). …

Studies, doses and limits

What the trials found

A 2014 meta-analysis of 26 trials (1,037 adults) found diets emphasising pulses, at a median of 130 g a day, lowered LDL cholesterol by 0.17 mmol/L (95% CI -0.25 to -0.09) with no effect on apoB or non-HDL cholesterol. A 2026 update of 38 trials (2,095 adults, median 6 weeks) found LDL -0.14 mmol/L (95% CI -0.19 to -0.08), non-HDL -0.22 and apoB -0.08 g/L, with a very small fall in HDL cholesterol (-0.03), and similar results across pulse types.

Results

Eating pulses as part of the diet slightly lowered LDL cholesterol in short trials. Fresh green peas were not tested separately; the update authors say studies on dried peas, chickpeas and lentils are still needed.

Effect sizes as reported

LDL -0.17 mmol/L (2014; 26 trials); LDL -0.14 mmol/L, non-HDL -0.22, apoB -0.08 g/L, HDL -0.03 (2026; 38 trials).

Why this rating

The 2026 review rates the certainty as moderate to high for pulses as a group, but we rate it low for green peas because fresh green peas were not tested separately and the trials were short (median 6 weeks). LDL is also a marker, not a heart attack count.

Form and dose studied

Pulses as food (trial detail: median about 130 g a day, not advice). Not green peas specifically.

Who was studied

Adults in randomised trials.

Limits

Pulses are mostly dried beans, chickpeas and lentils. Short trials. Cholesterol is a marker, not a measure of heart attacks or strokes.

Why researchers looked

Pulses are high in fibre and protein, so researchers test whether eating them changes blood fats.

Traditional use

Green peas are eaten as a vegetable, fresh, frozen or canned. Long use as food is not proof that it treats any condition.

Proposed mechanism Authoritative guidance

Not established in the abstracts read. MedlinePlus says soluble fibre helps lower cholesterol, and peas contain fibre.

A proposed mechanism does not show that the effect happens in people.

No safety signal for cholesterol; gas and allergy cautions are on the Safety tab.

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Blood pressure (legume intake, observational)

Low certainty

In studies that follow people over time, those who ate the most legumes had about 16% lower risk of developing high blood pressure (relative risk 0.84). That is an association, not proof, and it is about legumes in general, not green peas alone.

2 studiesLegumes as food. The studies group beans, lentils, chickpeas, peas an…

Studies, doses and limits

What the trials found

A 2026 meta-analysis of 12 prospective studies found the highest legume intake had a relative risk of 0.84 (95% CI 0.77 to 0.93) for hypertension compared with the lowest (10 studies; 86,098 cases among 309,853 people); per 100 g a day the relative risk was 0.88 (0.80 to 0.97). An earlier umbrella review and update of 28 cohort studies found pulses with or without other legumes linked to lower hypertension incidence, relative risk 0.91 (0.86 to 0.97), graded very low certainty.

Results

Higher legume intake went with lower risk of high blood pressure in cohort studies. Observational data cannot show that legumes are the cause.

Effect sizes as reported

Legumes high vs low RR 0.84 (95% CI 0.77-0.93); pulses with or without other legumes RR 0.91 (0.86-0.97).

Why this rating

Observational only. The 2019 review grades the certainty very low; the 2026 authors call causality probable by their criteria, but the study design cannot prove it. Green peas are not singled out in either paper.

Form and dose studied

Legumes as food. The studies group beans, lentils, chickpeas, peas and other legumes.

Who was studied

Adults in cohort studies.

Limits

People who eat more legumes may differ in other ways (diet, activity). The 2026 paper was funded by Plant-Based Health Professionals UK, which three authors belong to or direct; the paper says the funder had no role in the study.

Why researchers looked

Large population studies ask whether people who eat more legumes develop high blood pressure less often.

Traditional use

Green peas are eaten as a vegetable, fresh, frozen or canned. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

Not established. The studies are observational.

A proposed mechanism does not show that the effect happens in people.

None specific.

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Blood sugar (pulses as a group)

Low certainty

Pooled trials of pulses (chickpeas, beans, peas, lentils) found lower fasting blood glucose, and lower long-term markers (HbA1c or fructosamine) when pulses were part of low glycaemic index diets. The trials varied a lot and did not test fresh green peas on their own.

2 studiesPulses as food. Trial detail not given in the abstract.

Studies, doses and limits

What the trials found

A 2009 meta-analysis of 41 trials of at least 7 days in people with and without diabetes found pulses alone (11 trials) lowered fasting glucose (standardised mean difference -0.82, 95% CI -1.36 to -0.27) and insulin (-0.49). Pulses in low-GI diets (19 trials) lowered HbA1c or fructosamine (-0.28, -0.42 to -0.14), and pulses in high-fibre diets (11 trials) lowered fasting glucose (-0.32) and glycosylated proteins (-0.27). Heterogeneity was high and unexplained for most outcomes.

Results

Pulses, alone or in low-GI or high-fibre diets, improved markers of longer-term blood sugar control, but the size varied between trials.

Effect sizes as reported

Fasting glucose SMD -0.82 (pulses alone); HbA1c or fructosamine SMD -0.28 (low-GI diets).

Why this rating

High, unexplained differences between trials; a 2009 review; pulses as a group, not fresh green peas. A GRADE rating for this review was not read.

Form and dose studied

Pulses as food. Trial detail not given in the abstract.

Who was studied

People with and without diabetes.

Limits

Fresh green peas have 5.67 g of sugars per 100 g (USDA), more than some pulses; the trials did not measure fresh green peas.

Why researchers looked

Pulses are digested slowly, so researchers test whether eating them changes blood sugar.

Traditional use

Green peas are eaten as a vegetable, fresh, frozen or canned. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

The abstract describes pulses as a good source of slowly digestible carbohydrate, fibre and vegetable protein. Not tested here as a mechanism.

A proposed mechanism does not show that the effect happens in people.

People taking blood sugar medicines should ask their clinic before changing diet.

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Body weight (pulses as a group)

Low certainty

Pooled trials found people eating pulses lost slightly more weight than people not eating them, about 0.34 kg on average over about 6 weeks. That is very small, and the trials were about pulses (mostly dried), not fresh green peas.

2 studiesPulses as food (trial detail: median 132 g a day, not advice).

Studies, doses and limits

What the trials found

A 2016 meta-analysis of 21 randomised trials (940 adults, median 6 weeks) found diets with about one serving a day of whole pulses (median 132 g a day) reduced body weight by 0.34 kg (95% CI -0.63 to -0.04; P=0.03) compared with diets without them. Six trials suggested a possible fall in body fat percentage. A cohort review (28 studies) found the highest pulse and legume intake linked to lower obesity incidence, RR 0.87 (0.81 to 0.94), graded very low certainty.

Results

A modest weight change on average, even when diets were not meant to cut calories. Long-term effects are unknown.

Effect sizes as reported

Weight -0.34 kg (95% CI -0.63 to -0.04); obesity incidence RR 0.87 (0.81-0.94, very low certainty, observational).

Why this rating

Randomised trials but a very small and short-term effect; the cohort link is very low certainty; none tested fresh green peas.

Form and dose studied

Pulses as food (trial detail: median 132 g a day, not advice).

Who was studied

Adults in trials and cohorts.

Limits

Short trials; pulses as a group; the average change is tiny.

Why researchers looked

Pulses are filling foods rich in fibre and protein, so researchers ask whether they help weight control.

Traditional use

Green peas are eaten as a vegetable, fresh, frozen or canned. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

Not established in the abstract.

A proposed mechanism does not show that the effect happens in people.

None specific.

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Heart disease and early death (legumes, observational)

Low certainty

In long-term studies, people eating more legumes had slightly lower risk of cardiovascular disease and of dying from any cause (about 6% lower in the highest group). These links do not prove cause and are not about green peas alone.

2 studiesLegumes and pulses as food.

Studies, doses and limits

What the trials found

A 2019 review of 28 cohort studies found the highest pulse and legume intake linked to lower cardiovascular disease incidence (RR 0.92, 95% CI 0.85 to 0.99) and coronary heart disease (RR 0.90, 0.83 to 0.99), but no link with heart attack, stroke or diabetes incidence or with cardiovascular, heart disease or stroke deaths; certainty low for cardiovascular disease and very low for the rest. A 2023 review of 32 cohorts (1,141,793 people, 93,373 deaths) found higher legume intake linked to lower death from any cause (HR 0.94, 0.91 to 0.98) and from stroke (HR 0.91, 0.84 to 0.99), with no significant link to cardiovascular, heart disease or cancer deaths; certainty low to moderate.

Results

Small average reductions in some outcomes, none in others. Observational data cannot show that legumes cause these differences.

Effect sizes as reported

CVD incidence RR 0.92; CHD RR 0.90; all-cause death HR 0.94; stroke death HR 0.91.

Why this rating

Observational; the reviews themselves rate the certainty low (cardiovascular disease), very low (other outcomes) or low to moderate (deaths). Legumes as a group, not green peas alone.

Form and dose studied

Legumes and pulses as food.

Who was studied

Adults in cohort studies.

Limits

People who eat more legumes may differ in other ways. Mixed results across outcomes.

Why researchers looked

Researchers follow large groups for years to see whether legume eaters live longer or have less heart disease.

Traditional use

Green peas are eaten as a vegetable, fresh, frozen or canned. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

Not established. Observational.

A proposed mechanism does not show that the effect happens in people.

None specific.

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Protein from green peas

Low certainty

Green peas contain 5.42 g of protein per 100 g, about 7.9 g in a cup (145 g), by USDA data. In a tiny trial of 12 healthy adults, blood amino acid levels rose after a pea meal that gave 20 g of protein. That trial was designed to test duckweed, with peas as the comparison.

2 studiesGreen peas as food, not pea protein powder.

Studies, doses and limits

What the trials found

USDA lists 5.42 g of protein per 100 g of raw green peas. In a randomised crossover trial in 12 healthy adults, duckweed protein gave lower blood amino acid levels than green peas (20 g protein each), and lower glucose and insulin. There were no differences in gut complaints or the other health measures.

Results

Peas are a protein-containing food and their amino acids were absorbed in this small test. It was not designed to show a health benefit of peas.

Effect sizes as reported

USDA: 5.42 g protein per 100 g; about 7.9 g per cup (145 g).

Why this rating

The protein content is a nutrient fact, but the only trial is 12 people, one meal, and was about duckweed.

Form and dose studied

Green peas as food, not pea protein powder.

Who was studied

Healthy adult volunteers.

Limits

A tiny single-meal trial. Pea protein powders and isolates are different products and were not read.

Why researchers looked

People eat peas for plant protein, so researchers use them as a reference protein food.

Traditional use

Green peas are eaten as a vegetable, fresh, frozen or canned. Long use as food is not proof that it treats any condition.

Proposed mechanism Human data

Dietary protein is digested to amino acids that enter the blood; the trial measured this.

A proposed mechanism does not show that the effect happens in people.

None specific.

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Vitamin K for normal blood clotting

High certainty

Vitamin K is needed for blood to clot. Green peas have some: 24.8 micrograms per 100 g, about 36 micrograms in a cup (145 g), by USDA data. Leafy greens have much more. This is a nutrient fact, not a pea trial. If you take warfarin, see the Safety tab.

2 studiesRaw green peas as food. Values vary with variety, ripeness and storag…

Studies, doses and limits

What the trials found

MedlinePlus says the body needs vitamin K to make clotting factors in the liver. Its food list names green leafy vegetables, Brussels sprouts, broccoli, cauliflower and cabbage, and smaller amounts in fish, liver, meat, eggs and cereals; it does not name peas. USDA lists 24.8 micrograms of vitamin K (phylloquinone) per 100 g of raw green peas.

Results

The clotting role of vitamin K is well accepted, and green peas contain a modest amount. No trial of green peas for clotting was read.

Effect sizes as reported

USDA: 24.8 micrograms per 100 g raw green peas; about 36 micrograms per cup (145 g).

Why this rating

High for the nutrient role and the USDA figure. There is no pea-specific trial, and a varied diet normally supplies vitamin K; MedlinePlus says deficiency is very rare.

Form and dose studied

Raw green peas as food. Values vary with variety, ripeness and storage.

Who was studied

Anyone eating a varied diet.

Limits

Nutrient fact, not a trial. Cooked and canned values were not read.

Why researchers looked

Vegetables are often asked about for vitamin K, especially by people on blood thinners.

Traditional use

Green peas are eaten as a vegetable, fresh, frozen or canned. Long use as food is not proof that it treats any condition.

Proposed mechanism Authoritative guidance

Vitamin K is used by the liver to make clotting proteins (clotting factors II, VII, IX and X) (MedlinePlus).

A proposed mechanism does not show that the effect happens in people.

People taking warfarin should keep vitamin K intake steady and ask their clinic; see the Safety tab.

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Folate (vitamin B9)

High certainty

Folate is a B vitamin. Green peas have 65 micrograms (DFE) per 100 g and about 94 micrograms in a cup (145 g) by USDA data. MedlinePlus lists dried beans and peas as natural folate foods, and says women planning pregnancy should take folic acid because food alone can be hard.

2 studiesRaw green peas as food. Cooking losses were not read.

Studies, doses and limits

What the trials found

MedlinePlus says folate occurs naturally in dark green leafy vegetables, dried beans and peas (legumes) and citrus, that too little can cause certain anaemias, and that because it may be hard to get enough through food, women thinking about becoming pregnant should take folic acid supplements. USDA lists 65 micrograms DFE of folate per 100 g of raw green peas. MedlinePlus names dried beans and peas, not fresh green peas.

Results

Green peas contain folate. No trial of green peas and folate status was read.

Effect sizes as reported

USDA: 65 micrograms DFE per 100 g raw green peas; about 94 micrograms per cup (145 g).

Why this rating

High for the nutrient role and the USDA figure. No pea-specific trial. Folate in food is not the same as folic acid in a pill.

Form and dose studied

Raw green peas as food. Cooking losses were not read.

Who was studied

Everyone; women planning pregnancy have specific advice from MedlinePlus.

Limits

Nutrient information, not a trial. MedlinePlus lists dried peas, not fresh green peas.

Why researchers looked

People ask whether peas help meet folate needs, particularly before pregnancy.

Traditional use

Green peas are eaten as a vegetable, fresh, frozen or canned. Long use as food is not proof that it treats any condition.

Proposed mechanism Authoritative guidance

Folate is a water-soluble B vitamin the body uses to make cells. Folic acid is the man-made form (MedlinePlus).

A proposed mechanism does not show that the effect happens in people.

Folic acid supplements have an upper limit and can mask a B12 shortage; ask a clinician.

^{18 22}

Connections to the rest of health

How Green Peas connects to the rest of our health knowledge graph. Every link says what kind of connection it is. A safety link (for example to the liver) is a warning, not a benefit. A study that merely mentions a topic never creates a benefit link.

Explore every connection: goals, body systems, organs, symptoms, genes

Kind of connection Connected to Search

A. Wellness goals

Connected to	Kind of connection	Evidence status	Context	Studies
Digestive Support	Demonstrated clinical effect	High certainty	Fibre for bowel health: Green peas have 5.7 g of fibre per 100 g and about 8.3 g in one cup (145 g), by USDA data. MedlinePlus lists peas among soluble fibre foods, and says soluble fibre helps lower cholesterol and insoluble fibre adds bulk to stool. This is a nutrient fact, not a trial of green peas. Peas can also cause gas in sensitive people (see Safety).	^{17 22}
Cholesterol Balance		Low certainty	Cholesterol (pulses as a group): Pooled trials of dried-bean style foods called pulses (beans, chickpeas, lentils and peas) found a small drop in LDL ("bad") cholesterol of about 0.14 to 0.17 mmol/L. The trials did not test fresh green peas on their own, so the result for green peas is not known.	^{4 2}
Heart Health		Low certainty	Cholesterol (pulses as a group): Pooled trials of dried-bean style foods called pulses (beans, chickpeas, lentils and peas) found a small drop in LDL ("bad") cholesterol of about 0.14 to 0.17 mmol/L. The trials did not test fresh green peas on their own, so the result for green peas is not known.	^{4 2}
Blood Pressure Support		Low certainty	Blood pressure (legume intake, observational): In studies that follow people over time, those who ate the most legumes had about 16% lower risk of developing high blood pressure (relative risk 0.84). That is an association, not proof, and it is about legumes in general, not green peas alone.	^{7 11}
Blood Sugar Balance		Low certainty	Blood sugar (pulses as a group): Pooled trials of pulses (chickpeas, beans, peas, lentils) found lower fasting blood glucose, and lower long-term markers (HbA1c or fructosamine) when pulses were part of low glycaemic index diets. The trials varied a lot and did not test fresh green peas on their own.	^{10 22}
Weight Management		Low certainty	Body weight (pulses as a group): Pooled trials found people eating pulses lost slightly more weight than people not eating them, about 0.34 kg on average over about 6 weeks. That is very small, and the trials were about pulses (mostly dried), not fresh green peas.	^{5 11}
Heart Health		Low certainty	Heart disease and early death (legumes, observational): In long-term studies, people eating more legumes had slightly lower risk of cardiovascular disease and of dying from any cause (about 6% lower in the highest group). These links do not prove cause and are not about green peas alone.	^{11 13}
Healthy Aging		Low certainty	Heart disease and early death (legumes, observational): In long-term studies, people eating more legumes had slightly lower risk of cardiovascular disease and of dying from any cause (about 6% lower in the highest group). These links do not prove cause and are not about green peas alone.	^{11 13}

B. Body systems

Connected to	Kind of connection	Evidence status	Context	Studies
Digestive System	Biological association	High certainty	Studied for: Fibre for bowel health	^{17 22}
Cardiovascular System	Biological association	Low certainty	Studied for: Cholesterol (pulses as a group) Studied for: Blood pressure (legume intake, observational)	^{4 2 7 11 13 20 22}
Endocrine System	Biological association	Low certainty	Studied for: Blood sugar (pulses as a group)	^{10 22}
Metabolism Weight	Biological association	Low certainty	Studied for: Blood sugar (pulses as a group) Studied for: Body weight (pulses as a group)	^{10 22 5 11}
Nutrition	Biological association	Low certainty	Studied for: Protein from green peas	^{14 22}
Blood And Immune	Biological association	High certainty	Studied for: Vitamin K for normal blood clotting Studied for: Folate (vitamin B9)	^{20 22 18}
Reproductive System	Biological association	High certainty	Studied for: Folate (vitamin B9)	^{18 22}

C. Body parts and organs

Connected to	Kind of connection	Evidence status	Context	Studies
Gut	Adverse effect or risk	Documented risk	Gas and bloating in people with a sensitive gut. Gas and bloating from fermentable sugars in pulses in people with a sensitive gut. Preparation or compound: Fermentable sugars in pulses	^{6 8}

E. Health conditions

Connected to	Kind of connection	Evidence status	Context	Studies
Food allergy	Adverse effect or risk	Documented risk	Pea is a recognised legume allergen; in one children's clinic study it caused half of the severe legume reactions. Preparation or compound: Pea protein in whole green peas	^{9 1}

I. Biomarkers

Connected to	Kind of connection	Evidence status	Context	Studies
LDL cholesterol	Biological association	Low certainty	Measured in trials: lowered. A lab change is not the same as a health benefit.	^{4 2}
Fasting blood glucose and long-term sugar markers	Biological association	Low certainty	Measured in trials: lowered. A lab change is not the same as a health benefit.	¹⁰
New high blood pressure (hypertension)	Biological association	Low certainty	Measured in trials: lowered. A lab change is not the same as a health benefit.	^{7 11}
Body weight	Biological association	Low certainty	Measured in trials: lowered. A lab change is not the same as a health benefit.	⁵
Death from any cause	Biological association	Low certainty	Measured in trials: lowered. A lab change is not the same as a health benefit.	¹³

K. Biological pathways

Connected to	Kind of connection	Evidence status	Context	Studies
Fibre	Preliminary mechanism	Human	Peas are a fibre food; soluble fibre is linked to lower cholesterol.	¹⁷
Vitamin K	Preliminary mechanism	Human	Peas contain some vitamin K; it is needed for clotting and affects warfarin.	^{20 21}
Folate	Preliminary mechanism	Human	Peas contain folate.	¹⁸

L. Active compounds

Connected to	Kind of connection	Evidence status	Context	Studies
Fibre (dietary fibre)	Biological association	Human	Peas are named as a soluble fibre food by MedlinePlus; soluble fibre helps lower cholesterol and insoluble fibre adds stool bulk. Preparation or compound: Seed	^{17 22}
Vitamin K (phylloquinone)	Biological association	Human	Needed for blood-clotting proteins (MedlinePlus). Affects warfarin. Preparation or compound: Seed	^{20 22 21}
Folate (vitamin B9)	Biological association	Human	B vitamin; dried beans and peas are natural sources (MedlinePlus). Preparation or compound: Seed	^{18 22}
Lutein (with zeaxanthin)	Biological association	Not studied	Carotenoid plant pigment. No study of green peas and eye health was read. Preparation or compound: Seed	²²
Beta-carotene	Biological association	Laboratory	Orange-yellow pigment. Frozen peas had less beta-carotene than fresh in one laboratory comparison. Preparation or compound: Seed	^{22 3}
Raffinose-family sugars (including verbascose)	Biological association	Laboratory	A 2026 laboratory paper on dry pea and bean seeds calls these sugars antinutritional factors because of their negative effect on digestion; verbascose stood out in peas. Chemistry, not a trial. Preparation or compound: Seed	⁸

Each connection is stored with the ingredient, the connected record, the kind of connection, the evidence status, the supporting studies, the preparation or compound involved, and a review date (last reviewed October 26, 2026).

Evidence at a glance: what changed in 5 lab markers

Tap a number to show only those markers. Counts are markers, not people.

Metabolic2 Other3

The evidence

The research centre for Green Peas. Every record here was checked against PubMed or the publisher's page; we never list a study we have not verified.

Evidence by outcome

Fibre for bowel health 2 studies High certainty Cholesterol (pulses as a group) 2 studies Low certainty Blood pressure (legume intake, observational) 2 studies Low certainty Blood sugar (pulses as a group) 2 studies Low certainty Body weight (pulses as a group) 2 studies Low certainty Heart disease and early death (legumes, observational) 2 studies Low certainty Protein from green peas 2 studies · 12 people in trials Low certainty Vitamin K for normal blood clotting 2 studies High certainty Folate (vitamin B9) 2 studies High certainty

Bars show how many studies we found for each outcome, not how well it works. People are added up across trials only (reviews are not added, to avoid double counting).

How we rate evidence

High certainty

Several well-run trials or reviews agree; further research is unlikely to change the picture much.

Moderate certainty

Good trials point the same way, but some doubt remains.

Low certainty

Small, short or inconsistent trials. The finding could change with better research.

Very low certainty

Very little or very weak human data. Treat as a possibility only.

Mixed findings

Trials or reviews disagree with each other.

Not enough evidence

Not enough human research to say either way.

Evidence against

Good research found no benefit, or found harm.

We take the reviewers' own risk-of-bias and GRADE statements where they exist, and otherwise judge from study size, design, consistency, directness and whether a product matches what is sold. Many publications do not make evidence high. Method note: We started from our existing green peas summary, re-checked nutrition at USDA FoodData Central, read the health agency pages (NHS, MedlinePlus, FDA) and searched PubMed for reviews, trials and allergy studies. Only abstracts were read for studies. Items we could not verify are flagged in the research gaps.

Study library: every study we checked 22

Design Research type Year from Search

Study	Design	People	Product, dose, length	Result
Atwah 2025 The prevalence of outgrowing non-priority legume allergies in children. Pediatr Allergy Immunol · PMID 41424376 · DOI	Retrospective cohort	203 203 children aged 5 to 15 with IgE-mediated allergy to lentils, chickpeas, peas or beans at a London children's allergy clinic	Not an intervention (medical records review) Legumes Median follow-up 7 years	Pea allergy resolved in 8.3% by age 5, 20.1% by age 10 and 23.5% by age 15 (Kaplan-Meier). Children with lower skin-prick and blood IgE test results were more likely to outgrow it. The authors say resolution by 15 was 20% to 32.9%, similar to peanut. Pea allergy resolved in 23.5% by age 15 (Not given) Methods, limits and funding Outcomes: How often the legume allergy resolved, by age Limitations: Retrospective, one hospital, children who already had a confirmed allergy. Does not tell adults anything. Funding and conflicts: The authors declare no conflicts of interest. Read: abstract
Back 2026 Effect of Different Types of Whole Dietary Pulses on Established Therapeutic Lipid Targets for Cardiovascular Risk Reduction: An Updated Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc · PMID 42132198 · DOI	Systematic review meta analysis	2095 2,095 adults in 38 randomised trials (52 comparisons)	Whole dietary pulses Pulses (edible seeds), as food Median 130 g/day (0.5 to 0.67 cup; trial detail, not advice) Median 6 weeks (at least 3 weeks) · vs Diets without the pulse	Whole pulses lowered LDL cholesterol, non-HDL cholesterol and apoB, and slightly lowered HDL cholesterol, with no effect on other lipids. Results were similar across pulse types. The authors rate the certainty as moderate to high, except apoB (very low), and say studies on chickpeas, dried peas and lentils are still needed. LDL -0.14 mmol/L; non-HDL -0.22 mmol/L; apoB -0.08 g/L; HDL -0.03 mmol/L (LDL -0.14 (95% CI -0.19 to -0.08); non-HDL -0.22 (-0.30 to -0.14); apoB -0.08 (-0.13 to -0.03); HDL -0.03 (-0.05 to -0.01)) Methods, limits and funding Outcomes: LDL cholesterol (primary); non-HDL, apoB, HDL and other lipids Limitations: Pulses as a group; fresh green peas were not separately tested. Short trials (median 6 weeks). Funding and conflicts: Registered PROSPERO CRD42023432826. Funding is not stated in the abstract. Registration: PROSPERO CRD42023432826 Read: abstract
Bouzari 2015 Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem · PMID 25526594 · DOI	Laboratory comparison laboratory (no animals or people)	Eight fruits and vegetables including peas, analysed in the laboratory	Frozen versus refrigerated-fresh storage Peas, corn, carrots, broccoli, spinach, green beans, strawberries, blueberries Three storage times per treatment · vs Fresh refrigerated	Overall, vitamin content of frozen produce was comparable to, and sometimes higher than, fresh. Peas were lower in riboflavin and lower in beta-carotene when frozen than fresh. Vitamin C: five of eight items showed no difference and three were higher frozen; the abstract does not say which items. Peas: lower riboflavin and beta-carotene frozen (Not given) Methods, limits and funding Outcomes: Ascorbic acid, riboflavin, alpha-tocopherol and beta-carotene Limitations: Laboratory analysis of nutrient content, not a health outcome. Cooking and canning were not tested. Funding and conflicts: Funding is not stated in the abstract. Read: abstract
Ha 2014 Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. CMAJ · PMID 24710915 · DOI	Systematic review meta analysis	1037 1,037 adults in 26 randomised trials	Diets emphasising dietary pulses (beans, chickpeas, lentils and peas) Pulses (edible seeds), as food; peas are not analysed separately in the abstract Median 130 g/day (trial detail, not advice) At least 3 weeks · vs Isocaloric diet without pulses	Diets emphasising pulses lowered LDL cholesterol. No effect was seen on apolipoprotein B or non-HDL cholesterol. The authors say longer, higher-quality trials are needed. LDL cholesterol mean difference -0.17 mmol/L (95% CI -0.25 to -0.09 mmol/L) Methods, limits and funding Outcomes: LDL cholesterol, apolipoprotein B, non-HDL cholesterol Limitations: Pulses as a group (mostly beans, chickpeas and lentils), not fresh green peas. The abstract does not break results down by pulse type. Funding and conflicts: Registered NCT01594567. The PubMed record lists a Canadian Institutes of Health Research grant; other funding is not stated in the abstract. Registration: NCT01594567 Read: abstract
Kim 2016 Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr · PMID 27030531 · DOI	Systematic review meta analysis	940 940 adults in 21 randomised trials	Diets containing whole dietary pulses (non-oil seeds of legumes such as beans, lentils, chickpeas and dry peas) Pulses as food Median 132 g/day (about 1 serving; trial detail, not advice) Median 6 weeks (at least 3 weeks) · vs Diets without a pulse intervention	Diets with pulses gave a small weight reduction compared with diets without them, with low heterogeneity. Six trials suggested pulses may reduce body fat percentage. Body weight -0.34 kg (95% CI -0.63 to -0.04 kg; P=0.03) Methods, limits and funding Outcomes: Body weight, waist circumference, body fat Limitations: A very small average change over a short time. Pulses as a group, mostly dried; fresh green peas were not separately tested. Long-term effects unknown. Funding and conflicts: Registered NCT01594567. Funding is not stated in the abstract. Registration: NCT01594567 Read: abstract
Laito 2022 Effect of oat or rice flour on pulse-induced gastrointestinal symptoms and breath hydrogen in subjects sensitive to pulses and controls - a randomised cross-over trial with two parallel groups. Br J Nutr · PMID 35086570 · DOI	Controlled trial	42 21 people with a sensitive gut or irritable bowel syndrome and 21 controls	Pulse meals eaten with oat or rice flour (the pulses used are not named in the abstract) Pulses as food Trial detail not given in the abstract 4-day crossover · vs Rice flour versus oat flour	The sensitive group reported more symptoms than controls after both meals. Oat flour with pulses gave more breath hydrogen and, on day 4, more mostly mild flatulence than rice flour in both groups. Moderate or severe symptoms did not differ. Symptoms in the sensitive group were not explained by breath hydrogen. Sensitive group more symptoms than controls (P=0.001 after both meals) (Not given) Methods, limits and funding Outcomes: Gut symptoms and exhaled hydrogen Limitations: Small. The abstract does not say that green peas were the pulse tested, so the result is about pulses as a group. Funding and conflicts: Funding is not stated in the abstract. Read: abstract
Metoudi 2026 Legume and soy consumption and the risk of hypertension: a systematic review and dose-response meta-analysis of prospective studies. BMJ Nutr Prev Health · PMID 42539997 · DOI	Systematic review meta analysis	Adults in 12 prospective studies (legumes: 10 studies, 309,853 participants, 86,098 cases)	Highest versus lowest intake of legumes (and, separately, soy) Legumes as food Prospective follow-up · vs Lowest intake	Higher legume intake was linked to lower risk of hypertension. The authors judged the likelihood of causality probable by World Cancer Research Fund criteria; the study itself is observational. Legumes high vs low RR 0.84; per 100 g/day RR 0.88 (High vs low RR 0.84 (95% CI 0.77-0.93), I2 65%; per 100 g/day 0.88 (0.80-0.97)) Methods, limits and funding Outcomes: Risk of high blood pressure (hypertension) Limitations: Observational. Legumes as a group (not green peas alone). Moderate to high heterogeneity and some sign of publication bias, which the authors say was explained by two outlying studies. Funding and conflicts: Funded by Plant-Based Health Professionals UK, of which three authors are members or the director; the paper says the funder had no role in design, data, analysis or interpretation. Flagged as a possible interest. Read: abstract
Rodriguez Madrera 2026 Quantitative Assessment of Soluble Carbohydrates in Two Panels of Pulses (Phaseolus vulgaris and Pisum sativum) Using Ultrasound-Assisted Extraction (UAE) and HPLC. Foods · PMID 41596988 · DOI	Laboratory chemistry laboratory (no animals or people)	12 common bean and 34 pea (Pisum sativum) local varieties, measured in the laboratory	Not applicable (chemical analysis of pulses, edible dry seeds) Dry seeds · vs Common bean	The abstract says RFOs are considered antinutritional factors because of their negative effect on digestion. In peas, verbascose stood out; total sugar was higher in peas than in beans, especially in commercial varieties. This is chemistry of dry seeds, not a trial in people. Not applicable (Not applicable) Methods, limits and funding Outcomes: Soluble carbohydrates including raffinose-family oligosaccharides (RFOs) Limitations: Laboratory measurements on dry pulse seeds. It does not measure gas or symptoms in people and does not describe fresh green peas. Funding and conflicts: Government and EU research grants listed in the PubMed record; no conflicts reported. Read: abstract
Serra 2026 IgE-Mediated Legume Allergy in Children: Insights from a Single-Center Experience in Italy. Nutrients · PMID 42280453 · DOI	Retrospective case series	55 55 Italian children (under 18) allergic to at least one of pea, lentil, chickpea, common bean or soy, seen 2022 to 2024	Not an intervention (clinic records) Legumes Retrospective, January 2022 to January 2024	Pea (70.9%) and lentil (69.1%) were the most common legume allergies. Anaphylaxis at the first reaction occurred in 12.7%, most often triggered by pea; pea caused 50% of anaphylaxis to the index legumes. Allergy to several legumes was usual (74.5%), and 25.5% also had a peanut allergy. All the children had other allergic conditions. Of 34 oral food challenges, 23.5% were positive, including one case of anaphylaxis to pea. Pea allergy 70.9%; pea 50% of index-legume anaphylaxis; multi-legume allergy 74.5%; peanut co-allergy 25.5% (Not given) Methods, limits and funding Outcomes: Which legumes caused allergy, severity, co-allergies, oral food challenge results Limitations: Single clinic, small sample, children already known to be allergic. It cannot say how common pea allergy is in the general population. The authors say species differences should be read cautiously. Funding and conflicts: Two authors report personal fees from Sanofi and other companies; the others declare no conflicts. Flagged. Read: abstract
Sievenpiper 2009 Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diabetologia · PMID 19526214 · DOI	Systematic review meta analysis	41 randomised trials in people with and without diabetes	Non-oil-seed pulses (chickpeas, beans, peas, lentils and others), alone or in low-glycaemic-index or high-fibre diets Pulses as food Trial detail not given in the abstract At least 7 days · vs Control diets	Pulses alone (11 trials) lowered fasting glucose and insulin. Pulses in low-GI diets (19 trials) lowered HbA1c or fructosamine. Pulses in high-fibre diets (11 trials) lowered fasting glucose and glycosylated proteins. Heterogeneity was high and mostly unexplained. Standardised mean differences: fasting glucose -0.82 (pulses alone); glycosylated proteins -0.28 (low-GI diets) (Fasting glucose -0.82 (95% CI -1.36 to -0.27); insulin -0.49 (-0.93 to -0.04); glycosylated proteins -0.28 (-0.42 to -0.14)) Methods, limits and funding Outcomes: Fasting blood glucose, insulin, glycosylated blood proteins (HbA1c or fructosamine) Limitations: Pulses as a group, not fresh green peas. High unexplained heterogeneity. Published in 2009. Funding and conflicts: Funding is not stated in the abstract. Read: abstract
Viguiliouk 2019 Associations between Dietary Pulses Alone or with Other Legumes and Cardiometabolic Disease Outcomes: An Umbrella Review and Updated Systematic Review and Meta-analysis of Prospective Cohort Studies. Adv Nutr · PMID 31728500 · DOI	Systematic review meta analysis	Adults in 28 unique prospective cohort studies (observational)	Highest versus lowest intake of dietary pulses, with or without other legumes Pulses and legumes as food Prospective follow-up · vs Lowest intake	Higher intake was linked to lower incidence of cardiovascular disease, coronary heart disease, high blood pressure and obesity. There was no link with heart attack, stroke or diabetes incidence, or with cardiovascular, heart disease or stroke deaths. The authors rate the certainty as low for cardiovascular disease and very low for all other outcomes. CVD RR 0.92; CHD RR 0.90; hypertension RR 0.91; obesity RR 0.87 (CVD 0.92 (95% CI 0.85-0.99); CHD 0.90 (0.83-0.99); hypertension 0.91 (0.86-0.97); obesity 0.87 (0.81-0.94)) Methods, limits and funding Outcomes: Incidence and death from cardiovascular disease, heart disease, stroke, diabetes, high blood pressure and obesity Limitations: Observational: cannot show cause, and people who eat more pulses differ in other ways. Pulses and other legumes as a group, not green peas alone. Funding and conflicts: Registered NCT03555734. The PubMed record lists a Canadian Institutes of Health Research grant; other funding is not stated in the abstract. Registration: NCT03555734 Read: abstract
Whelan 2024 Dietary management of irritable bowel syndrome: considerations, challenges, and solutions. Lancet Gastroenterol Hepatol · PMID 39521003 · DOI	Narrative review	People with irritable bowel syndrome (review)	Dietary strategies for IBS including the low-FODMAP diet Whole diets and foods	The review says there is evidence of efficacy across dietary strategies, including the low-FODMAP diet (fewer fermentable carbohydrates). It warns that restrictive whole diets can be hard to deliver safely and may raise eating-disorder risk. Not applicable (Not applicable) Methods, limits and funding Outcomes: Evidence, challenges and risks of IBS diets Limitations: A review, not a pea study. The abstract does not rate peas. Funding and conflicts: Several authors report grants or fees from food companies (for example the Almond Board of California, Danone and the International Nut and Dried Fruit Council). Flagged. Read: abstract
Zargarzadeh 2023 Legume Consumption and Risk of All-Cause and Cause-Specific Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies. Adv Nutr · PMID 36811595 · DOI	Systematic review meta analysis	1141793 1,141,793 adults in 32 prospective cohorts (93,373 deaths)	Highest versus lowest intake of legumes Legumes as food Prospective follow-up · vs Lowest intake	Higher legume intake was linked to lower death from any cause and from stroke. There was no significant link with cardiovascular, heart disease or cancer deaths. The authors rate the certainty as low to moderate. All-cause mortality HR 0.94; stroke mortality HR 0.91 (All-cause HR 0.94 (95% CI 0.91-0.98); stroke 0.91 (0.84-0.99); CVD 0.99 (0.91-1.09)) Methods, limits and funding Outcomes: Death from any cause, stroke, cardiovascular disease, heart disease, cancer Limitations: Observational: cannot show cause. Legumes as a group, not green peas alone. Funding and conflicts: Funding is not stated in the abstract. Read: abstract
Zeinstra 2019 Postprandial amino acid, glucose and insulin responses among healthy adults after a single intake of Lemna minor in comparison with green peas: a randomised trial. J Nutr Sci · PMID 31489188 · DOI	Controlled trial	12 12 healthy adult volunteers (randomised crossover)	Green peas (the comparison food) versus duckweed (Lemna minor), each providing 20 g of protein Green peas as food 20 g of protein as peas (trial detail, not advice) Single meal; 1-week washout; 3 hours of blood sampling and 4 days of symptom reports · vs Duckweed	Amino acids from duckweed were lower than from green peas, which the authors read as lower digestibility of duckweed. Glucose and insulin were lower after duckweed than after peas. No differences were found in the assessed health measures or gut complaints. The trial was about duckweed; peas were the comparison. Higher blood amino acids and higher glucose and insulin after peas than after duckweed (Not given in the abstract) Methods, limits and funding Outcomes: Blood amino acids, glucose and insulin after the meal; blood pressure, heart rate; gut discomfort Limitations: Only 12 people, one meal. Designed to test duckweed, not to test peas for health benefit. Not evidence that peas prevent or treat anything. Funding and conflicts: The PubMed record lists Wellcome Trust grants; other funding or conflicts are not stated in the abstract. Read: abstract
s-fda-produce FDA: Selecting and Serving Produce Safely · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-gbif-pisum-sativum GBIF Backbone: Pisum sativum L. (synonym of Lathyrus oleraceus Lam., usageKey 5347846) · Source	Reference database n/a			Methods, limits and funding Read: full-text
s-medlineplus-fiber MedlinePlus: Insoluble vs. soluble fiber · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-medlineplus-folate MedlinePlus: Folic acid in the diet · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-medlineplus-potassium MedlinePlus: Potassium in diet · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-medlineplus-vitk MedlinePlus: Vitamin K · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-nhs-warfarin NHS: Warfarin · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-usda-fdc-170419 USDA FoodData Central: Peas, green, raw (FDC 170419) · Source	Reference database n/a			Methods, limits and funding Read: full-text

What we do not know yet

No trial of eating fresh green peas on their own was found for cholesterol, blood pressure, blood sugar, weight or heart disease.
The pooled trials and cohorts mix beans, lentils, chickpeas, dried peas and other legumes; a green-pea-only result was not in the abstracts read.
Pea allergy was described only in children's clinic studies; how common it is in the general population was not found.
FODMAP rating, choking risk for young children, raw-pea lectins, pesticide residues, heavy metals, oxalate, purines (gout) and cooking effects were not researched.

How new research is added

New studies are found by a saved PubMed search and placed in a review queue before the page changes.

Lab markers

What changed in blood or saliva tests during trials. A changed number is not the same as feeling or being healthier, and we give no "normal ranges".

Metabolic 2

▼

LDL cholesterol

Lowered in trials

The 'bad' cholesterol carried in the blood. Higher levels are linked to more heart disease.

Low certainty

Results and what it means

Why it was measured

It is the usual blood marker used in diet trials for heart risk.

Statistical vs. clinical meaning

A small fall in a blood marker from pulses as a group. It does not show fewer heart attacks, and green peas were not tested alone.

Safety implication

None specific.

Study	Result	People	Product
⁴	LDL cholesterol mean difference -0.17 mmol/L (95% CI -0.25 to -0.09); no effect on apoB or non-HDL	1,037 adults in 26 trials	Diets emphasising pulses (beans, chickpeas, lentils, peas), median 130 g/day, at least 3 weeks
²	LDL -0.14 mmol/L (95% CI -0.19 to -0.08); non-HDL -0.22 (-0.30 to -0.14); apoB -0.08 g/L (-0.13 to -0.03); HDL -0.03 (-0.05 to -0.01)	2,095 adults in 38 trials	Whole dietary pulses, median 130 g/day, median 6 weeks

^{4 2}

▼

Body weight

Lowered in trials

Weight in kilograms measured in a trial.

Low certainty

Results and what it means

Why it was measured

A basic measure used in diet trials.

Statistical vs. clinical meaning

A very small average change in short trials of pulses, not fresh green peas.

Safety implication

None specific.

Study	Result	People	Product
⁵	Body weight -0.34 kg (95% CI -0.63 to -0.04), P=0.03, median 6 weeks	940 adults in 21 trials	Diets with whole pulses, median 132 g/day

⁵

Other 3

▼

Fasting blood glucose and long-term sugar markers

Lowered in trials

Blood sugar after an overnight fast, and HbA1c or fructosamine, which reflect average blood sugar over weeks.

Low certainty

Results and what it means

Why it was measured

These markers show how well the body handles sugar.

Statistical vs. clinical meaning

Markers improved on average, but results varied widely between trials and are about pulses, not fresh green peas.

Safety implication

People on glucose-lowering medicines should ask their clinic before changing their diet.

Study	Result	People	Product
¹⁰	Pulses alone (11 trials): fasting glucose SMD -0.82 (95% CI -1.36 to -0.27), insulin -0.49 (-0.93 to -0.04). Pulses in low-GI diets (19 trials): HbA1c or fructosamine -0.28 (-0.42 to -0.14). High heterogeneity.	People with and without diabetes in 41 trials	Pulses alone, or in low-GI or high-fibre diets, at least 7 days

¹⁰

▼

New high blood pressure (hypertension)

Lowered in trials

How many people in a long-term study go on to develop high blood pressure.

Low certainty

Results and what it means

Why it was measured

Cohort studies count new cases over years of follow-up.

Statistical vs. clinical meaning

An association in observational studies, not proof that legumes prevent high blood pressure.

Safety implication

None specific.

Study	Result	People	Product
⁷	Legumes high vs low intake RR 0.84 (95% CI 0.77-0.93); per 100 g/day RR 0.88 (0.80-0.97)	Adults in 12 prospective studies	Legumes as food (not green peas alone)
¹¹	Pulses with or without other legumes: hypertension incidence RR 0.91 (0.86-0.97), graded very low certainty	Adults in 28 cohort studies	Pulses and legumes as food

^{7 11}

▼

Death from any cause

Lowered in trials

How many people in a long-term study die during follow-up, whatever the cause.

Low certainty

Results and what it means

Why it was measured

The broadest outcome in cohort studies.

Statistical vs. clinical meaning

An association in observational studies, not proof that eating legumes extends life.

Safety implication

None specific.

Study	Result	People	Product
¹³	Highest vs lowest legume intake HR 0.94 (95% CI 0.91-0.98); per 50 g/day HR 0.94 (0.89-0.99); no significant link to CVD, heart disease or cancer deaths	1,141,793 adults in 32 cohorts	Legumes as food (not green peas alone)

¹³

Safety

What studies and official sources say about side effects, medicines and who should check first. Each point shows what kind of evidence it comes from.

Main points to know 5

Pea allergy is real, and can be severe in children. Pea is a legume, and legume allergy is common in children who already have allergies. In a clinic study of 55 Italian children with legume allergy, pea was the most common (70.9%) and caused half of the anaphylaxis to the legumes studied. Most of these children were allergic to more than one legume, and 25.5% also had peanut allergy. In a London study of 203 children, about 1 in 4 (23.5%) had outgrown a pea allergy by age 15. These clinic studies cannot say how common pea allergy is in the general population. Ask an allergist before trying peas if a legume allergy is known or suspected. Observational ^{9 1}
Gas and bloating in people with a sensitive gut. Pulses can cause gas and bloating in people with a sensitive gut or irritable bowel syndrome. In a small trial (21 people with a sensitive gut, 21 controls), the sensitive group reported more symptoms than controls after pulse meals. Peas contain raffinose-family sugars that are hard to digest, which the laboratory paper read describes as an antinutritional factor. The low-FODMAP diet has evidence in IBS but is hard to follow safely without help, so ask a dietitian. The pulse tested in the trial is not named in the abstract, and no official FODMAP rating for green peas was read. Controlled trial ^{6 8 12}
Warfarin: peas have some vitamin K, so keep intake steady and ask your clinic. The NHS says foods high in vitamin K, such as broccoli, spinach and other green leafy vegetables, can affect warfarin, and that you can still eat them but should ask your warfarin clinic. It does not name peas. USDA lists 24.8 micrograms of vitamin K per 100 g of raw green peas (about 36 micrograms in a cup), far less than leafy greens such as raw spinach. MedlinePlus says sudden changes in vitamin K intake can change how warfarin works. Do not change a prescribed medicine on your own. Authoritative guidance ^{21 20 22}
Kidney disease and some blood pressure medicines: peas contain potassium. USDA lists 244 mg of potassium per 100 g of raw green peas (about 354 mg in a cup). MedlinePlus says people with kidney problems, particularly on dialysis, should not eat too many potassium-rich foods, and that your provider will recommend a potassium-restricted diet if you need one. MedlinePlus does not name peas on that page. Ask a clinician about potassium-rich foods if you have kidney disease or take medicines that raise blood potassium. Authoritative guidance ^{19 22}
Food safety: wash, chill and keep away from raw meat. The FDA says to wash fresh produce under running water (no soap, detergent or produce wash), that washing reduces but does not remove bacteria, and to keep perishable and pre-cut produce at 40 F (4 C) or below. Pregnant women, older adults, young children and people with weak immune systems are more vulnerable to food poisoning. The FDA page does not discuss frozen peas, so no claim is made about them. Authoritative guidance ¹⁵

Side effects 2

Effect	How often	Severity and recovery	Evidence
Allergic reactions to pea, from hives and vomiting to anaphylaxis Clinic studies of children already allergic. They do not show how common pea allergy is.	In 55 children with legume allergy: pea allergy 70.9%; anaphylaxis at first reaction 12.7% (most often to pea); 23.5% of 34 food challenges positive	can be severe (anaphylaxis) 23.5% of children with pea allergy had outgrown it by age 15 (London clinic study)	Observational ^{9 1}
Gas, bloating and flatulence 21 people with a sensitive gut or IBS and 21 controls. The abstract does not name the pulse; it is about pulses, not specifically green peas.	Sensitive-gut group reported more symptoms than controls after pulse meals (P=0.001); day-4 flatulence was mostly mild; no difference in moderate or severe symptoms between meals	mild to moderate Not stated in the abstract	Controlled trial ⁶

Liver

No liver injury from eating green peas was found. A liver-safety source (such as LiverTox) was not searched for this food page.

How often. No frequency was found.

Monitoring. No agency monitoring advice was found.

This is a safety connection. It is not evidence that Green Peas supports liver health.

Medicines and supplements 2

With	Why it matters	Importance	Evidence	What to do
Warfarin (blood thinner) prescription	Vitamin K helps blood clot, and warfarin works by lowering vitamin K activity. Raw green peas contain 24.8 micrograms of vitamin K per 100 g (USDA).	The NHS says high-vitamin-K foods such as broccoli, spinach and other green leafy vegetables can affect warfarin and names no peas; MedlinePlus says sudden changes in vitamin K intake can change the effect. Peas are lower in vitamin K than those greens, but no study of peas and warfarin was read.	Authoritative guidance Low certainty ^{21 20 22}	Keep your vitamin K intake steady and ask your warfarin clinic. Do not change your medicine on your own.
Medicines that raise blood potassium (ACE inhibitors, ARBs, potassium-sparing diuretics) prescription	MedlinePlus says people with kidney problems should not eat too many potassium-rich foods. Green peas contain potassium (USDA: 244 mg per 100 g raw).	MedlinePlus does not name peas; the link is our reading of two separate facts. Normal food amounts have not been tested in a trial.	Authoritative guidance Low certainty ^{19 22}	If you have kidney disease or take one of these medicines, ask a clinician or pharmacist about potassium-rich foods.

Who should check first 6

Situation	Advice	Evidence
Known or suspected pea or other legume allergy	Avoid peas until an allergist has advised you. For trouble breathing or swelling of the face or throat, call emergency services.	Observational ^{9 1}
Taking warfarin	Keep vitamin K intake steady and follow your warfarin clinic's advice. Do not stop or change medicine on your own.	Authoritative guidance ^{21 20}
Kidney disease with a potassium limit	Ask your kidney team whether peas fit your potassium limit. MedlinePlus does not name peas.	Authoritative guidance ^{19 22}
Irritable bowel syndrome or a gut that reacts to pulses	A dietitian can help you test peas safely. Cutting out foods for a long time without help can cause problems (Lancet Gastroenterology & Hepatology review).	Review ^{12 6}
Pregnancy and breastfeeding	No source read gives pea-specific advice. The FDA says pregnant women are more vulnerable to food poisoning, so wash fresh produce and keep it cold. MedlinePlus says women planning pregnancy should take folic acid because food alone can be hard. Ask your doctor or midwife.	Authoritative guidance ^{15 18}
Babies and young children	Pea allergy is mostly described in children, and young children are more vulnerable to food poisoning (FDA). Choking risk for whole peas in young children was not found in the sources read; ask a health visitor or paediatrician.	Authoritative guidance ^{15 9}

Overdose, product quality and regulators

Summary. No toxicity from green peas as ordinary food was found in the sources read. The cautions are for people with allergy, a sensitive gut, warfarin or kidney disease.

Animal. Not reviewed.

Human doses studied. A single meal of green peas (providing 20 g of protein) in 12 healthy adults caused no differences in the gut complaints or health measures assessed.

Overdose response. Not found.

Genotoxicity. Not researched.

Fresh produce can carry germs; the FDA gives handling advice. Pesticide residues, heavy metals and pea-specific outbreaks were not researched.

Food safety handling. The FDA says to wash all produce under running water, not to use soap, detergent or commercial produce wash, that washing reduces but does not eliminate bacteria, to refrigerate pre-cut or packaged produce at 40 F (4 C) or below, and to keep produce away from raw meat, poultry and seafood. ¹⁵

Raw or lightly cooked sprouts. The FDA says people who are more vulnerable to food poisoning should avoid raw or lightly cooked sprouts of any kind. The page names alfalfa, clover, radish, onion and mung bean sprouts and does not mention pea shoots. ¹⁵

Body	Action	Date
NHS (UK) (United Kingdom)	Warfarin page: foods high in vitamin K such as broccoli, spinach and other green leafy vegetables can affect how warfarin works; you can still eat them but ask your warfarin clinic. Peas are not named. source	2026-02-24
FDA (US) (United States)	Selecting and Serving Produce Safely: wash under running water, no soap or produce wash, refrigerate at 40 F or below, vulnerable groups (including pregnant women) at higher risk of food poisoning, avoid raw or lightly cooked sprouts if vulnerable source	2024-03-05
MedlinePlus (US National Library of Medicine) (United States)	Potassium in diet: people with kidney problems, particularly on dialysis, should not eat too many potassium-rich foods source	2026-04-30
MedlinePlus (US National Library of Medicine) (United States)	Vitamin K: people on warfarin should keep vitamin K intake steady; sudden changes can change the medicine's effect source	2025-01-21

When to get medical help

Trouble breathing, swelling of the lips, face or throat, widespread hives, repeated vomiting or collapse after eating peas (possible anaphylaxis): call emergency services
Signs of serious bleeding while taking warfarin, such as blood in urine or stool, unexplained bruising or nosebleeds, coughing or vomiting blood, or a sudden bad headache with confusion (NHS)
Vomiting, diarrhoea, stomach pain or flu-like symptoms after eating fresh produce (the FDA lists these as signs of food poisoning): seek medical care if severe or lasting

Stop using the product and contact a clinician or emergency service. In the US, Poison Control is 1-800-222-1222.

General information only, not medical advice. Ask a clinician or pharmacist before use, especially with medicines, in pregnancy or with a health condition. See the Natural Remedy Safety guide.

Frequently asked questions

What are green peas good for?

They are a source of fibre, plant protein, vitamin C, vitamin K and folate. Other health claims come from studies of pulses or legumes in general, not trials of eating fresh green peas.

^{22 17 20}

Can you be allergic to peas?

Yes. In a clinic study of 55 children with legume allergy, pea was the most common (70.9%) and caused half of the anaphylaxis to the legumes studied. In a London study, 23.5% of children had outgrown a pea allergy by age 15. Ask an allergist. For trouble breathing or swelling of the face or throat, call emergency services.

^{9 1}

If I am allergic to peanuts, can I eat peas?

Ask an allergist. Peanut and pea are both legumes. In the 55-child clinic study, 25.5% of children with a legume allergy also had a peanut allergy, and most were allergic to more than one legume. That does not mean everyone allergic to one legume reacts to all.

⁹

Are green peas safe with warfarin?

Peas have some vitamin K (24.8 micrograms per 100 g), much less than leafy greens such as raw spinach. The NHS does not name peas, but says to ask your warfarin clinic about foods high in vitamin K. MedlinePlus says sudden changes in vitamin K intake can change the medicine's effect.

^{21 20 22}

Do green peas lower cholesterol?

Not shown for green peas on their own. Pooled trials of pulses as a group (mostly dried beans, chickpeas and lentils) found LDL cholesterol 0.14 to 0.17 mmol/L lower. Fresh green peas were not tested separately.

^{4 2}

Do green peas lower blood pressure?

Not shown. Cohort studies link the highest legume intake with lower risk of developing high blood pressure (RR 0.84), but this is an association and not about green peas alone.

^{7 11}

Do green peas help with blood sugar or weight?

Pooled trials of pulses found lower fasting glucose and a very small weight loss (0.34 kg over about 6 weeks). Fresh green peas were not tested separately. USDA lists 5.67 g of sugars per 100 g of raw green peas.

^{10 5 22}

Why do peas cause gas?

Pulses contain raffinose-family sugars that are hard to digest, and in a small trial people with a sensitive gut or IBS had more symptoms after pulse meals. A dietitian can help you test your own limits. No official FODMAP rating for green peas was read.

^{6 8 12}

Are peas OK with kidney disease?

Ask your kidney team. Peas contain potassium (244 mg per 100 g by USDA), and MedlinePlus says people with kidney problems, particularly on dialysis, should not eat too many potassium-rich foods. MedlinePlus does not name peas.

^{19 22}

Are frozen peas as good as fresh?

In a laboratory comparison of eight produce items, frozen produce was generally comparable to fresh, but peas were lower in riboflavin and beta-carotene after freezing. Cooking and canning effects were not read.

Is pea protein powder the same as eating peas?

No. Pea protein powders and extracts are different products, and we did not read trials of them. The results on this page are about eating peas or pulses as food.

⁴

Are green peas safe in pregnancy?

No pea-specific advice was found. MedlinePlus says women planning pregnancy should take folic acid because food alone can be hard. The FDA says pregnant women are more vulnerable to food poisoning, so wash fresh produce and keep it cold. Ask your doctor.

^{18 15}

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Editorial transparency

Written by: AlternativeMed editorial team. Research compiled with AI assistance, then checked against the sources listed.
Medical review: None. This page has not been reviewed by a physician or pharmacist.
First published: 2026-10-26
Last substantive update: 2026-10-26
How we research: We started from our existing green peas summary, re-checked nutrition at USDA FoodData Central, read the health agency pages (NHS, MedlinePlus, FDA) and searched PubMed for reviews, trials and allergy studies. Only abstracts were read for studies. Items we could not verify are flagged in the research gaps.
How we rate evidence: See "How we rate evidence" in the Evidence tab.
Independence: No product is promoted on this page. No affiliate links are shown.

Sources 22

Each source was opened and checked. Where we read only the abstract, it says so. The small numbers in the text point here.

Atwah A, Swan K, Fox AT, Foong RX. The prevalence of outgrowing non-priority legume allergies in children.. Pediatr Allergy Immunol. 2025. PMID 41424376. DOI 10.1111/pai.70269. (abstract)
Back S, Yang S, Rossi A, et al.. Effect of Different Types of Whole Dietary Pulses on Established Therapeutic Lipid Targets for Cardiovascular Risk Reduction: An Updated Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials.. J Am Heart Assoc. 2026. PMID 42132198. DOI 10.1161/JAHA.125.046659. (abstract)
Bouzari A, Holstege D, Barrett DM. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage.. J Agric Food Chem. 2015. PMID 25526594. DOI 10.1021/jf5058793. (abstract)
Ha V, Sievenpiper JL, de Souza RJ, et al.. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials.. CMAJ. 2014. PMID 24710915. DOI 10.1503/cmaj.131727. (abstract)
Kim SJ, de Souza RJ, Choo VL, et al.. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials.. Am J Clin Nutr. 2016. PMID 27030531. DOI 10.3945/ajcn.115.124677. (abstract)
Laito S, Valkonen N, Laaksonen O, et al.. Effect of oat or rice flour on pulse-induced gastrointestinal symptoms and breath hydrogen in subjects sensitive to pulses and controls - a randomised cross-over trial with two parallel groups.. Br J Nutr. 2022. PMID 35086570. DOI 10.1017/S0007114522000332. (abstract)
Metoudi M, Sadler I, Kassam S, Aune D. Legume and soy consumption and the risk of hypertension: a systematic review and dose-response meta-analysis of prospective studies.. BMJ Nutr Prev Health. 2026. PMID 42539997. DOI 10.1136/bmjnph-2025-001449. (abstract)
Rodriguez Madrera R, Campa Negrillo A, Ferreira Fernandez JJ. Quantitative Assessment of Soluble Carbohydrates in Two Panels of Pulses (Phaseolus vulgaris and Pisum sativum) Using Ultrasound-Assisted Extraction (UAE) and HPLC.. Foods. 2026. PMID 41596988. DOI 10.3390/foods15020391. (abstract)
Serra B, Barni S, Valleriani C, et al.. IgE-Mediated Legume Allergy in Children: Insights from a Single-Center Experience in Italy.. Nutrients. 2026. PMID 42280453. DOI 10.3390/nu18111810. (abstract)
Sievenpiper JL, Kendall CW, Esfahani A, et al.. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes.. Diabetologia. 2009. PMID 19526214. DOI 10.1007/s00125-009-1395-7. (abstract)
Viguiliouk E, Glenn AJ, Nishi SK, et al.. Associations between Dietary Pulses Alone or with Other Legumes and Cardiometabolic Disease Outcomes: An Umbrella Review and Updated Systematic Review and Meta-analysis of Prospective Cohort Studies.. Adv Nutr. 2019. PMID 31728500. DOI 10.1093/advances/nmz113. (abstract)
Whelan K, Ford AC, Burton-Murray H, Staudacher HM. Dietary management of irritable bowel syndrome: considerations, challenges, and solutions.. Lancet Gastroenterol Hepatol. 2024. PMID 39521003. DOI 10.1016/S2468-1253(24)00238-3. (abstract)
Zargarzadeh N, Mousavi SM, Santos HO, et al.. Legume Consumption and Risk of All-Cause and Cause-Specific Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies.. Adv Nutr. 2023. PMID 36811595. DOI 10.1016/j.advnut.2022.10.009. (abstract)
Zeinstra GG, Somhorst D, Oosterink E, et al.. Postprandial amino acid, glucose and insulin responses among healthy adults after a single intake of Lemna minor in comparison with green peas: a randomised trial.. J Nutr Sci. 2019. PMID 31489188. DOI 10.1017/jns.2019.26. (abstract)
. FDA: Selecting and Serving Produce Safely. . . (full-text)
. GBIF Backbone: Pisum sativum L. (synonym of Lathyrus oleraceus Lam., usageKey 5347846). . . (full-text)
. MedlinePlus: Insoluble vs. soluble fiber. . . (full-text)
. MedlinePlus: Folic acid in the diet. . . (full-text)
. MedlinePlus: Potassium in diet. . . (full-text)
. MedlinePlus: Vitamin K. . . (full-text)
. NHS: Warfarin. . . (full-text)
. USDA FoodData Central: Peas, green, raw (FDC 170419). . . (full-text)

Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.