Canned peas carry 290 mg sodium per 100 g. Draining and rinsing cuts surface sodium by ~40%. Pulse intake improves glycemic response and blood lipids across 34 MAs (Viguiliouk et al., Ann NY Acad Sci 2017). Log after draining, not the can weight with liquid.
How should I track Canned peas?
Canned peas is a good source of fiber. When tracking Canned peas, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.