✦ Plant protein ✦ Fibre-rich ✦ Iron source ✦ Added sodium

Marrowfat peas are mature peas dried and then rehydrated, used to make mushy peas. They are higher in fibre and protein than garden peas but lower in vitamin C, and canned versions often contain added salt.

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Preparation note

Processed and salted; drain and rinse to reduce sodium before reheating gently.

Sources: CoFID 2021

Macronutrients per 100g

87.0
kcal
Energy
6.90
g
Protein
13.8
g
Carbs
4.10
g
Fibre
0.80
g
Fat
0.90
g
Sugars
0.10
g
Saturates
0.40
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

41
GI Score
🟢 Low GI
4
GL / Serving
Low Load

Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Chloride 230 mg 29%
Potassium 160 mg 8%
Phosphorus 100 mg 14%
Calcium 26.0 mg 3%
Magnesium 22.0 mg 6%
Folate 11.0 µg 6%
Vitamin A (RE) 10.0 µg 1%
Niacin equivalents (NE) 1.50 mg 9%
Iron 1.50 mg 11%
Zinc 0.700 mg 7%
Niacin (B3) 0.400 mg 3%
Vitamin E (alpha-TE) 0.300 mg 3%
Manganese 0.200 mg 10%
Thiamin (B1) 0.100 mg 9%
Vitamin B6 0.100 mg 7%
Copper 0.040 mg 4%
Pantothenic Acid (B5) 0.040 mg 1%
Riboflavin (B2) 0.040 mg 3%
Vitamin D 0.000 µg 0%
Vitamin C 0.000 mg 0%
Vitamin B12 0.000 µg 0%
Polyunsaturated fat (PUFA) 0.300 g —
Monounsaturated fat 0.200 g —
Sucrose 0.900 g —
Maltose 0.000 g —
Fructose 0.000 g —
Glucose (dextrose) 0.000 g —
Cholesterol 0.000 mg —
Lutein + Zeaxanthin 1,200 µg —
Beta-carotene 60.0 µg —
Biotin (Vitamin B7) 0.000 µg 0%
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources: CoFID 2021
Vegetables Pods & Kernels Phytochemical data available 🇬🇧 CoFID 2021 · 13-562