Pea Shoots for the Geeks

   Pea Shoots


What are pea shoots, and how nutritious are they?

They are the young, tender upper leaves, soft stems, and curly tendrils of pea plants (usually snow or snap peas) and are commonly used in Chinese and various other Asian cuisines. Called dou miao in Mandarin, they are eaten like other leafy greens—quickly sautéed or stir-fried (usually with garlic), steamed, or served raw in salads. They taste like a cross between baby spinach and peas and can be substituted for other soft leafy Greens. You can often find them in Asian markets and increasingly in farmers’ markets—generally from late spring to early fall.

Nearly all leafy green vegetables are very nutritious and low in calories, and pea shoots are no exception. They’re a good source of beta carotene, vitamin C, folate, fiber and protein.

Why Peas are Healthy and Nutritious

One cup of pea shoots (Approximately 100 grams)

Pea shoots are an excellent source of a few nutrients, including dietary fiber and Vitamin C. It also contains significant amounts of calcium and potassium.

In one cup of pea shoots:

  • Calories: 33
  • Protein: 2.2 g
  • Sugar: 3.3 g
  • Dietary Fiber: 2.3 g
  • Fat: 0.3 g
  • Protein: 2.21 g
  • Cholesterol: <.01 g 

Vitamins and Minerals in Pea Shoots

A good source of nutrients, pea shoots contain abundant amounts of Vitamin C. In fact, a single cup of pea shoots contains 45% of recommended daily values or 33.8 mg of Vitamin C.

Vitamins in pea shoots (1 cup):

  • Vitamin A: 11.3 ug
  • Thiamin B1: 0.1 mg
  • Riboflavin B2: < 0.1 mg
  • Niacin B3: 0.9 mg
  • Vitamin B6: 0.1 mg
  • Vitamin C: 33.8 mg
  • Folate B9: 58.3 ug

Minerals in pea shoots (1 cup):

  • Calcium: 22.6 mg
  • Potassium: 150.4 mg
  • Iron: 1.2 mg
  • Magnesium: 21.6 mg

Hippocrates Health Institute is an Advocate.

Used Extensively at Hippocrates Health Institute in West Palm Beach, Florida. Hippocrates makes their daily Green Juice recipe containing Pea Shoots, Sunflower, Cucumber and Celery and served to everyone on the 50 Acre compound twice a day.

 Greens2u, Juice it up

 Sourced from websites, health practitioners, books and reference material.