English peas are a variety of sweet peas. To eat them, you remove the peas from the pod or shell and discard it. English peas are versatile once they are cooked. Eat them alone or add them to soups, stews, salads and rice dishes. Peas are a cool-weather crop that reaches their peak of sweetness before summer. They provide protein, carbohydrates, vitamins and minerals in a low-calorie package.

Macronutrients

A 1-cup serving of peas has 121 calories. Unlike their distance relatives, dried beans, English peas are 82 percent water. They are a good source of protein, with 8 grams of protein, or 16 percent of the daily value for protein. They have 20 grams of carbohydrates, of which 5 grams are from sugar. The carbohydrate content is 17 percent of the daily value. This serving also contains 7 grams of starch. With 9 grams of fiber, this serving of English peas delivers 36 percent of the daily fiber requirement in a 2,000-calorie diet. Canned English peas contain 509 milligrams of sodium, much of it added during processing. The sodium content equals 21 percent of your recommended daily value.

Fats

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A 1-cup serving of English peas has 1 gram of fat -– less than 1 percent of the daily value 2. The fat content includes 0.1 grams of saturated fat, 0.5 grams of monounsaturated fat and 0.3 grams of polyunsaturated fat. English Peas have no cholesterol.

Vitamins

A 1-cup serving of English peas has 80 percent of the daily value for vitamin K with 64 micrograms. It is a high source of vitamin A with 1,514 international units, or 30 percent of your daily value. The 17 grams of vitamin C that it contains provides 28 percent of the daily value for this nutrient. The folate in this serving is 15 percent of the daily value at 60 micrograms. The thiamine content of 0.2 grams provides 13 percent of the daily value. English peas also have 8 percent of the daily value for niacin and 6 percent of the daily value for riboflavin, per serving 2.

Minerals

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Manganese is the most abundant mineral in English peas. A 1 cup serving contains 0.4 milligrams or 19 percent of the daily value. With 121 milligrams, English peas have 12 percent of the daily value. The peas also have 11 percent of the daily value for iron, or 2 milligrams 2. The copper content is 0.18 milligrams, or 9 percent of the daily value. With 32 milligrams, peas provide 8 percent of the daily value for magnesium. This serving of peas has 6 percent of the daily value for zinc, with 1 milligram 2. It has contains 5 percent of the daily value for potassium, which makes it a low source for this nutrient. The calcium and selenium content are 4 percent of your daily value.