You cannot go wrong with adding either peas or green beans to your plate. But choosing between the two will depend on your taste preferences, the dish you are making, and your nutritional goals. Here’s what you need to know about the nutritional makeup of each, their health benefits, and how to choose.
Both green beans and peas offer several nutritional benefits and are packed with important vitamins and minerals. Still, there are some distinct differences.
Peas have more than four times the amount of protein that green beans do. They also have more than three times as much fiber.
However, green beans are significantly lower in calories, with only 31 calories per cup compared to 117 calories per cup for peas. Green beans also have fewer carbs, with 6.97 carbs per cup compared to 20.9 carbs per cup in peas.
Green beans are a sturdy, neutral-tasting vegetable with a crunchy texture. Meanwhile, peas are sweeter and tend to be soft and even mushy. Peas will also cook faster than green beans and often can be stirred into foods at the last minute, even if they are frozen.
Here’s how their nutritional profiles compare:
| Characteristic | Green Beans (1 cup) | Peas (1 cup) |
|---|---|---|
| Protein | 1.83 grams (g) | 7.86 g |
| Fiber | 2.7 g | 8.26 g |
| Carbs | 6.97 g | 20.9 g |
| Calories | 31 calories | 117 calories |
| Vitamin C | 12.2 milligrams (mg), 13% of the Daily Value (DV) | 58 mg, 64% DV |
| Vitamin K | 43 micrograms (mcg), 36% DV | 36 mcg, 30% DV |
| Folate | 33 mcg, 8% DV | 94 mcg, 24% DV |
| Availability/ season | Summer, Fall | Spring, Summer, Fall |
| Types | Long beans, snap beans, French green beans, string beans | English peas, snow peas, snap peas |
| Common uses | Soups, stir fries, side dishes, grain bowls | Soups, salads, casseroles, pastas, rice dishes |
Green beans are a nutritious choice for any meal. They are low in calories and rich in nutrients like vitamins K and C. For this reason, they offer several potential health benefits, especially when they are a regular part of your diet. Here are some benefits of eating green beans:
- May support bone health: Because green beans are rich in vitamin K, they may promote bone formation and help prevent osteoporosis.
- May promote heart health: Green beans contain small amounts of folate, potassium, and magnesium, all of which are important for lowering cholesterol and regulating blood pressure.
- May boost eye health: Because green beans are rich in vitamin K and provide some vitamin A and folate, they may support your eye health.
- May aid in weight management: Green beans are both filling and low in calories, which can help support weight loss efforts.
- May ease symptoms of digestive disorders: Green beans are a low-FODMAP food, which is often recommended for people with conditions like Crohn’s disease or irritable bowel syndrome (IBS).
Although small, peas are dense in many nutrients. They’re rich in protein and fiber, making them a filling choice. They also provide important nutrients like vitamins C and K, magnesium, and folate, as well as some potassium and phosphorus.
Here are some benefits of eating peas:
- May support digestive health: The high fiber content in peas can be beneficial for your digestive health, helping move things through your system and improving stool consistency.
- May boost heart health: The nutritional makeup of peas may help prevent certain cardiovascular issues. For instance, one study found that people who ate a lot of legumes, such as peas, were 6% less likely to develop heart disease.
- May aid in weight management: Protein and fiber intake are important to weight management, and peas are rich in both. One study found that the amount of fiber someone consumed was the best predictor of weight loss over a six-month period.
- May reduce cancer risk: The nutritional makeup of peas could help reduce your risk of cancer.
- May protect against macular degeneration: Peas are rich in the compounds lutein and zeaxanthin, both of which help support eye health and prevent macular degeneration.
Green beans and peas are both rich in vitamin K, which supports blood clotting. People taking blood-thinning medications may want to limit vitamin K-rich foods, as too much vitamin K may make the medication less effective. Talk to your healthcare provider about what is right for you.
If you have an allergy to peanuts or other legumes, you may also be allergic to peas. Consider eating peas with caution or avoiding them completely.
If you have kidney disease, are prone to kidney stones, or have gout, you may need to limit your pea intake. Researchers have found that purine, often found in peas, can break down into uric acid, which can aggravate your joints, trigger flare-ups, or cause your kidneys to work harder to get rid of the acid. Talk to your doctor about whether or not eating peas will aggravate your condition.
Deciding between green beans and peas will largely depend on the dish you’re cooking and your taste preferences. People tend to select peas when they want a sweeter-tasting vegetable that cooks quickly and blends seamlessly into soups, risotto, and pastas. Green beans make a good choice when you want a crunchier texture. They also hold up well in stir-fries and grain bowls and are a sturdy side dish next to chicken breast or steak.
Green beans have fewer calories, while peas pack a protein punch. Ideally, you should incorporate both into your menu plan, as they both offer several important nutritients and can play a part in a well-balanced diet.
