Green peas during pregnancy

Let us know about green peas during pregnancy. A pregnant woman should be aware of what she should and should not consume during pregnancy. As we know, alcohol and coffee should be avoided during pregnancy, there are many such foods which we do not know about whether they should be consumed during pregnancy or not. Pregnant women should not only know what they should not eat during pregnancy, but also what they should eat, so that they can nourish themselves and their growing baby well.

Green peas during pregnancy
Green peas during pregnancy

Nutritional Value of Green Peas

Green peas are small and soft, but their specialty is that they contain vitamin A, vitamin B complex, magnesium, vitamin C, fiber and protein. It can meet the daily protein and vitamin needs of pregnant women.

Nutrientsnutritional value
Energy 81 kcal
carbohydrates14.45 grams
protein 5.42 grams
total fat 0.40 grams
cholesterol0 mg
dietary fiber 5.1 grams
folate 65 mg
niacin2.090 mg
pantothenic acid0.104 mg
pyridoxine0.169 mg
riboflavin0.132 mg
thiamine0.266 mg
Vitamin A765 IU 
vitamin C 40 mg
Vitamin E 0.13 mg
Vitamin K 24.8 mg
sodium5 mg
potassium244 mg
calcium25 mg
copper 0.176 mg
Iron 1.47 mg
magnesium33 mg
Manganese0.410 mg
selenium1.8 mg
Zinc 1.24 mg
carotene beta 449 mg
cryptoxanthin beta0 mg
lutein zeaxanthin2477 mg

(Source: USDA National Nutrient Database)

benefits of eating green peas during pregnancy

There are many benefits of consuming green peas during pregnancy, which are given below to you:

1. Rich in folic acid 

When a new life is growing in your womb, your body needs even more nutrients and minerals during that time. Peas contain folic acid which is great for cell DNA synthesis. Therefore, eating peas when you are pregnant can reduce the chances of your baby having any genetic defects in the neural tube.

2. Beneficial for the heart 

Elements like fiber, lycopene and lutein are found in peas, which do most of the work of the heart. Lycopene is an antioxidant that protects cells from damage. Peas also contain other nutrients that help in lowering the LDL cholesterol level and increasing the HDL cholesterol level in the body. This is important because too much LDL cholesterol increases the plaque that builds up in the arteries, reducing the heart’s ability to pump blood. Having a healthy heart is important for pregnant women.

3. Contains Vitamin B9 

Vitamin B9 is known to reduce defects during pregnancy and after childbirth. Vitamin B9 is present in high levels in peas, which can prevent neural tube defects in your baby, which is caused due to B9 deficiency. In addition, peas are a legume that are essential for the health and cognitive function of your unborn baby.

green peas curry for pregnant women

Consuming green peas during early pregnancy is extremely beneficial as not only is it essential for a healthy pregnancy as it is high in protein, fiber and vitamins, but it is also a very easy recipe to prepare. Here are some delicious green peas recipes for pregnant women:

1. Green Pea Soup Recipe

The whole family can enjoy this delicious green pea soup! 


  • 500 grams fresh green peas
  • 1 large onion (finely chopped)
  • Butter or refined oil for greasing 
  • 2 cups lamb/chicken/vegetable stock 
  • 1 cup milk
  • ½ cup curd 
  • salt and pepper to taste
  • mint sprig
  • Mint leaves (to garnish)

How to make:

  • Take a pan, greasing it with butter or oil, now add chopped onion and cook it on low heat, till it becomes soft.
  • Mix peas with this hot stock. Let it come to a boil, then slow down the heat and cover the pan, let it cook for 10 minutes.
  • Blend it by putting the mint sprig in a blender. You add yogurt, milk and seasonings to taste.
  • Take your green peas soup is ready! You can serve it with fresh bread.

It is healthy for you to consume peas during pregnancy, but you should not consume them in excessive quantities. For a healthy pregnancy diet, you should not consume more than two servings of it a day and you can also use other legumes instead.