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I spotted pea microgreens at a specialty food store a few weeks ago and picked them up on a whim. One serving, 28 grams, covers 66.7% of your daily vitamin C requirement, 11.6% of iron, and 9.3% of fiber, according to USDA food composition data. That stopped me from putting them back on the shelf.
I had never eaten pea microgreens before. Pea shoots taste like fresh peas but carry more earthy depth. What I did not expect was the nutrient density packed into something that small. Folate at 10.5% DV per serving matters for cell division and DNA synthesis. The iron and manganese numbers are meaningful too, not trace amounts.
Pea microgreens come from Pisum sativum, a legume cultivated for roughly 9,000 years. At the microgreen stage, harvested at 7 to 10 days and 2 to 3 inches tall, the plant concentrates nutrients before structural growth begins. Research by Senevirathne et al. (2019) tested ten microgreen varieties for antioxidant activity and consumer acceptance. Pea microgreens rated highest on antioxidant activity across the group.
This post covers the full USDA nutrition breakdown, the researched health benefits, how to cook with pea microgreens, and what makes their growing conditions slightly different from other varieties.
Key Takeaways
A 28g serving of pea microgreens provides 60mg of vitamin C (66.7% DV), 2.08mg of iron (11.6% DV), 2.6g of dietary fiber (9.3% DV), and 2.8g of protein, per USDA food composition data. Pea microgreens are harvested at 7 to 10 days. Senevirathne et al. (2019) found pea microgreens had the highest antioxidant activity of ten microgreen varieties tested.
Pea Microgreens Are Nutritious.
But Are They Right for Your Pattern?
The Microgreens Method matches varieties to specific inflammatory patterns. Pea microgreens are not in every protocol. Five questions identifies which variety your concern actually calls for — and whether pea shoots belong in your rotation.
Find My Pattern
I always get them mixed up – peas and beans. Peas and beans do look very similar and fall under the general seed family, but they aren’t the same. Peas are generally round while beans have a wider variety of shapes. Color also varies considerably with non-pea beans. I love to eat peas soup with onions, for example. Peas, however, are mostly green and don’t usually vary that much in color.
Peas have been cultivated for thousands of years and are one of the oldest domesticated crops. They are native to Europe and Asia and were first cultivated in China around 7000 BC. Peas were introduced to Europe in the 1st century AD, and they quickly became a popular crop.
Scientific Name: Pisum sativum
Common Name: Pea
Plant Family: Fabaceae
Etymology: The word “pea” comes from the Old English word “pēa,” which means “bean.”
There are many different varieties of peas, but the most common varieties used for microgreens are:
- English peas
- Snow peas
- Speckled peas
- Dun peas
- Green peas
- Sugar snap peas
Pea microgreens are a good source of vitamins C, K, folate, and potassium. They are also packed with antioxidants, which can help to protect the body from damage. They provide several health benefits, including boosting the immune system and energy levels.
Pea shoots taste like peas but have a little more earthy flavor. They’re considered a microgreen but are often more expensive than typical microgreens because they go bad much quicker.
Pea microgreens are relatively easy to grow and can be grown indoors or outdoors. The microgreens will be ready to harvest in about 7-10 days.
Pea microgreens can be used in various dishes, such as salads, sandwiches, smoothies, and stir-fries. You can eat them raw or cooked.
There are hundreds of plants, herbs, roots, and fruits you can grow and eat as microgreens. Explore my post “Top 30 Microgreens You Can Easily Grow Indoors.”
What Does the USDA Data Show for Pea Microgreens Nutrition?
Pea microgreens are a nutrient-dense snack that provides many essential vitamins, minerals, and antioxidants. According to the USDA Food Database, a 1-ounce (28-gram) serving of pea microgreens provides the following nutrients:
| Name | Amount | Daily Value | % Value |
|---|---|---|---|
| Water | 88.9 g | ||
| Energy | 42 kcal | ||
| Energy | 176 kJ | ||
| Protein | 2.8 g | 50 g | 5.6% |
| Total lipid (fat) | 0.2 g | 78 g | 0.3% |
| Ash | 0.56 g | ||
| Carbohydrate, by difference | 7.55 g | ||
| Fiber, total dietary | 2.6 g | 28 g | 9.3% |
| Sugars, total including NLEA | 4 g | 50 g | 8.0% |
| Calcium, Ca | 43 mg | 1300 mg | 3.3% |
| Iron, Fe | 2.08 mg | 18 mg | 11.6% |
| Magnesium, Mg | 24 mg | 420 mg | 5.7% |
| Phosphorus, P | 53 mg | 1250 mg | 4.2% |
| Potassium, K | 200 mg | 4700 mg | 4.3% |
| Sodium, Na | 4 mg | 2300 mg | 0.2% |
| Zinc, Zn | 0.27 mg | 11 mg | 2.5% |
| Copper, Cu | 0.079 mg | 0.9 mg | 8.8% |
| Manganese, Mn | 0.244 mg | 2.3 mg | 10.6% |
| Selenium, Se | 0.7 mcg | 55 mcg | 1.3% |
| Vitamin C, total ascorbic acid | 60 mg | 90 mg | 66.7% |
| Thiamin | 0.15 mg | 1.2 mg | 12.5% |
| Riboflavin | 0.08 mg | 1.3 mg | 6.2% |
| Niacin | 0.6 mg | 16 mg | 3.8% |
| Pantothenic acid | 0.75 mg | 5 mg | 15.0% |
| Vitamin B-6 | 0.16 mg | 1.7 mg | 9.4% |
| Folate, DFE | 42 mcg | 400 mcg | 10.5% |
| Choline, total | 17.4 mg | 550 mg | 3.2% |
| Vitamin A, RAE | 54 mcg | 900 mcg | 6.0% |
| Carotene, beta | 630 µg | ||
| Carotene, alpha | 44 µg | ||
| Vitamin A, IU | 1090 IU | ||
| Lutein + zeaxanthin | 740 µg | ||
| Vitamin E (alpha-tocopherol) | 0.39 mg | 15 mg | 2.6% |
| Vitamin K (phylloquinone) | 25 µg | 120 mcg | 20.8% |
| Fatty acids, total saturated | 0.039 g | 20 g | 0.2% |
| Fatty acids, total monounsaturated | 0.021 g | ||
| Fatty acids, total polyunsaturated | 0.089 g | ||
| Tryptophan | 0.027 g | ||
| Threonine | 0.099 g | ||
| Isoleucine | 0.161 g | ||
| Leucine | 0.228 g | ||
| Lysine | 0.202 g | ||
| Methionine | 0.011 g | ||
| Cystine | 0.032 g | ||
| Phenylalanine | 0.09 g | ||
| Tyrosine | 0.099 g | ||
| Valine | 0.273 g | ||
| Arginine | 0.134 g | ||
| Histidine | 0.017 g | ||
| Alanine | 0.058 g | ||
| Aspartic acid | 0.228 g | ||
| Glutamic acid | 0.448 g | ||
| Glycine | 0.072 g | ||
| Proline | 0.063 g | ||
| Serine | 0.125 g |
Table: Pea microgreens nutrition facts
Which Nutrients Are Most Concentrated in Pea Microgreens?
Pea microgreens are also a good source of antioxidants, such as beta-carotene, lutein, and zeaxanthin. These antioxidants can protect the body against oxidative damage caused by free radicals, unstable substances that may harm cells.
In addition to their nutritional value, pea microgreens are also a good source of fiber. Fiber is vital for gut health and can help regulate digestion. Pea microgreens are also a low-calorie food, making them a healthy addition to any diet.
The most potent nutrients in pea microgreens are vitamin C, vitamin K, folate, and potassium. There are many health benefits to these nutrients, such as:
Vitamin C
Vitamin C is an antioxidant that helps to keep the cells from being damaged. It is also essential for the immune system and can help boost the body’s ability to fight infection.
Vitamin K
To maintain blood clotting and bone health, vitamin K is essential. In addition, it plays an important role in regulating blood glucose levels and is likely to help protect against cancer.
Folate
Folate is essential for pregnant women and women planning to become pregnant. Folate helps prevent birth defects and is essential for cell growth and development.
Potassium
A vital mineral, potassium plays an important role in regulating blood pressure. Potassium also helps to keep the heart healthy and can help to prevent muscle cramps.
Pea microgreens are a nutrient-dense food that is a good source of many essential vitamins, minerals, and antioxidants. They are also low-calorie food that is a healthy addition to any diet. If you want to boost your nutrient intake, pea microgreens are a great option.
What Are the Health Benefits of Eating Pea Microgreens?
Pea microgreens are a nutrient-dense food, and they have several health benefits. These benefits include:
Boosting the immune system
Plant microgreens are one of the best vitamin C sources, an antioxidant that helps protect cells against damage. It is also important for the immune system that vitamin C be present, which helps to strengthen our body’s defenses against infection.
Reducing the risk of chronic diseases:
Microgreens are excellent sources of vitamin K, which is important for maintaining blood clotting and bone health. It plays a role in regulating blood sugar levels and may impact cancer prevention.
Improving heart health
Pea microgreens are a very good source of potassium, an important mineral responsible for regulating blood pressure. Potassium also helps to keep the heart healthy and can help to prevent muscle cramps.
Protecting against cancer
Green pea microgreens are an excellent source of antioxidants that may help to prevent the body from being damaged by free radicals. The unstable molecules known as free radicals can damage cells and are associated with cancer development.
Improving skin health
The best sources of vitamin C are pea microgreens, which are necessary for collagen production. Collagen is a protein to help maintain your skin’s healthy and youthful appearance.
Boosting energy levels
Pea microgreens are a good source of fiber, which can help to regulate digestion and boost energy levels.
Please note that while pea microgreens have many potential health benefits, it’s essential to consume them as part of a balanced diet and not rely on them as the sole treatment for any medical conditions. Always consult with your primary healthcare professional before making any changes in your diet.
How Do You Use Pea Microgreens in Cooking?
Pea microgreens are a versatile ingredient that can be used in various dishes. It has a delicate, slight sweetness that goes nicely with many different foods. Here are some ideas for how to cook with pea microgreens:
Salads
Pea microgreens are a great addition to salads. They add a bit of crunch and flavor and boost the salad’s nutritional value.
A pea microgreens salad is a great way to get your daily dose of vegetables. It has pea microgreens, cucumbers, tomatoes, and feta cheese. A simple vinaigrette of olive oil, lemon juice, and Dijon mustard is added to the dressing.
Sandwiches
Pea microgreens can be added to sandwiches to add a bit of freshness and crunch. They also go well with many sandwiches, such as turkey sandwiches, veggie sandwiches, and grilled cheese sandwiches.
A pea microgreen sandwich is a great way to get protein and fiber in one meal. It’s made with pea microgreens, chicken or tofu, avocado, and sprouts. The bread is whole-wheat to make it a healthier option.
Soups
Pea microgreens can be added to soups to add a bit of freshness and flavor. They also add some nutrients to the soup, making it healthier.
Stir-fries
Pea microgreens can be added to stir-fries to add a bit of freshness and flavor. They also add some nutrients to the stir-fry, making it healthier.
Smoothies
Pea microgreens can be added to smoothies to add a bit of freshness and flavor. They also add some nutrients to the smoothie, making it healthier.
Unique Dishes with Pea Microgreens
Pea Microgreen Pesto
This pesto is a great way to flavor pasta, sandwiches, or salads. It’s made with pea microgreens, pine nuts, Parmesan cheese, and olive oil. The pesto is seasoned with salt and pepper to taste.
Pea Microgreen Quiche
This quiche is a great way to start your day. It has a flaky crust, eggs, cheese, and pea microgreens. The quiche is baked until the eggs are set and the cheese is melted.
I hope these ideas give you some inspiration for how to cook with pea microgreens. Pea microgreens are a delicious and nutritious ingredient that can be used in various dishes. So next time you want to add extra flavor and nutrients to your meal, consider pea microgreens.
Want more ideas on using radish and other microgreens in your daily meals? Read my post, “Mastering the Art – How Chefs Pair Microgreens with Proteins for a Nutritional Boost.“
What Makes Growing Pea Microgreens Different from Other Varieties?
Pea microgreens have a few unique processing requirements that other microgreens do not.
Seed Sourcing
Pea microgreens are typically grown from certified organic seeds. This ensures that the seeds are free of pesticides and other harmful chemicals.
Seed Sanitization
Before planting pea seeds, they are typically sanitized to remove bacteria or other pathogens. This is done by soaking the seeds in water and bleach.
Growing
Pea microgreens are typically grown in warm, humid environments. They need to be watered regularly, but only a little. Too much water can cause the microgreens to rot. They must also be harvested when 2-3 inches tall, as the leaves will become bitter if allowed to grow too large.
Washing
In addition, pea microgreens are a bit more delicate than other microgreens. Hence, they need to be handled with care during processing. They should be washed sparingly, as this can damage the leaves.
Overall, pea microgreens have a few unique processing requirements that must be met to ensure they are safe and delicious.
Following these general tips and the unique needs and concerns mentioned earlier, you can grow healthy and delicious pea microgreens at home. Explore more in my post, “The 9 Most Nutritious Microgreens You Can Grow at Home.”
If you’re interested in growing your microgreens at home, check out these resources. Remember, every purchase you make through these links supports our work to bring you the best microgreens content, “tray tested, science backed.” Happy growing!
Pea Microgreens: Frequently Asked Questions
How much vitamin C is in pea microgreens?
Per USDA food composition data, a 28g serving of pea microgreens contains 60mg of vitamin C, covering 66.7% of the daily recommended intake. Vitamin C supports immune function, collagen production, and acts as an antioxidant against free radical damage. Pea microgreens rank among the highest vitamin C sources of any microgreen variety per serving weight.
Are pea microgreens high in iron?
Yes. A 28g serving provides 2.08mg of iron, covering 11.6% of the daily recommended intake. Iron supports red blood cell production and oxygen transport. Pairing pea microgreens with a vitamin C-rich food in the same meal improves non-heme iron absorption, since pea microgreens supply both nutrients together in a single serving.
What do pea microgreens taste like?
Pea microgreens taste like fresh peas with a slightly earthier, more concentrated flavor. The sweetness is noticeable, which makes them one of the more palatable microgreen varieties for people new to eating greens. They work well raw in salads and sandwiches, and hold up in soups when added just before serving.
Are there any side effects from eating pea microgreens?
Pea microgreens are well-tolerated by most people. Like mature legumes, peas contain antinutrients including phytic acid, which can reduce mineral absorption in large amounts. Antinutrient levels are significantly lower in microgreens than in mature peas, and are unlikely to cause issues at typical serving sizes. People with legume sensitivities should start with small amounts and observe their response.
How long do pea microgreens last after harvest?
Pea microgreens have a shorter shelf life than most other microgreen varieties. Properly stored unwashed in a sealed container in the refrigerator, they stay fresh for 5 to 7 days. Wash only immediately before eating. The delicate leaves bruise easily, so handle them with care during storage and rinsing.
Can you cook pea microgreens or should you eat them raw?
Both. Eaten raw, pea microgreens retain their full vitamin C content and antioxidant profile. Cooking reduces nutrient content, particularly heat-sensitive vitamins. When adding them to hot dishes, stir them in at the last minute or use them as a garnish after plating. Soups and stir-fries work well with pea microgreens added off-heat, just before serving.
Wrap-up: Pea Microgreen Nutrition
Microgreens are a highly nutritious meal rich in vitamins, minerals, and antioxidants. They’re good for your health and have several benefits, including improving the immune system, reducing chronic disease risk, protecting against cardiovascular diseases, preventing cancer, better skin care, and increasing energy levels.
Pea microgreens are versatile ingredients in various dishes, such as salads, sandwiches, soups, stir-fries, and smoothies. They’re easy to care for and can be grown indoors or out. They are a delicious and nutritious way to add more vegetables to your diet.
They are a good source of vitamins, minerals, and antioxidants, with many health benefits. Pea microgreens are also easy to grow, so you can enjoy them fresh from your kitchen.
If you want to boost your nutrient intake and improve your health, I encourage you to try pea microgreens. They are delicious and versatile ingredients that can be added to various dishes. You can find pea microgreens at most grocery stores or farmers’ markets.
I hope you enjoyed this blog post about the nutritional benefits of pea microgreens.
Pea Microgreens Are Nutritious.
But Are They Right for Your Pattern?
The Microgreens Method matches varieties to specific inflammatory patterns. Pea microgreens are not in every protocol. Five questions identifies which variety your concern actually calls for — and whether pea shoots belong in your rotation.
Find My PatternReferences
Senevirathne, G. I., Gama-Arachchige, N. S., & Karunaratne, A. M. (2019). Germination, harvesting stage, antioxidant activity and consumer acceptance of ten microgreens. Ceylon Journal of Science, 48(1), 91–96. https://doi.org/10.4038/cjs.v48i1.7593. This study investigated ten microgreens’ germination, harvesting stage, antioxidant activity, and consumer acceptance. The study found that pea microgreens had the highest antioxidant activity of all the microgreens tested. They also found that pea microgreens were well-accepted by consumers.
Poudel, Pradip, et al. “Zinc biofortification through seed nutri-priming using alternative zinc sources and concentration levels in pea and sunflower microgreens.” Frontiers in Plant Science 14 (2023): 1177844. doi:10.3389/fpls.2023.1177844. This study investigated the use of seed nutri-priming to biofortify pea and sunflower microgreens with zinc. The study found that seed nutri-priming with zinc sulfate or zinc oxide increased the zinc content of the microgreens by 126% and 84.7%, respectively.
Klopsch, Rebecca, et al. “Bread enriched with legume microgreens and leaves—Ontogenetic and baking-driven changes in the profile of secondary plant metabolites.” Frontiers in Chemistry 6 (2018): 322. doi:10.3389/fchem.2018.00322. This study investigated the effects of baking on the profile of secondary plant metabolites in bread enriched with legume microgreens and leaves. The study found that baking reduced some secondary plant metabolites and increased the levels of others.
Khan, Dr & Bhat, Sajad & Murtaza, Imtiyaz & Shafi, Fouzia & Padder, Shahid & Wani, Saima. (2022). Microgreens and their potential health benefits. https://www.researchgate.net/publication/361342915_Microgreens_and_their_potential_health_benefits/. This review article summarizes the research on the potential health benefits of microgreens. The article discusses the different nutrients that are found in microgreens, as well as the potential health benefits of these nutrients. The article also discusses how microgreens can be used in the diet.
“The Difference between RDA & %DV: Vitamins and Minerals | NutraTalk Blog.” Www.hardynutritionals.com, www.hardynutritionals.com/blog/2019/12/difference-between-rda-dv-high-levels-of-vitamins-minerals.
There are several terms that are used when referring to either the amount of a particular nutrient you should get every day or the amount in a food or dietary supplement. The two most common terms are the Recommended Dietary Allowance (RDA) and the Daily Value (DV) or Percent Daily Value. These terms can be confusing.
