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 Benefits and Nutrition of Safeed Vatana (Raw Dried White Peas)

  Last Updated : Nov 27,2019

5/5 stars      2 REVIEWS

7 Health Benefits + Nutrition of Safed Vatana, Raw Dried White Peas 

The most common of the peas is the fresh green peas, followed by dried green peas and lastly the dried white peas. Commonly known as safed vatana, it has a nutrition count worth looking at.  

Ghugni, Bengali Style Diabetic SnackGhugni, Bengali Style Diabetic Snack

1. Dried White Peas are Filled with Fiber 

2.3 g of fiber - about 10% of RDA of 25 g – is fulfilled by ¼ cup of safeed vatana. Fiber has always been the buzz in health magazines and newspapers columns as it’s one nutrient which is cure for many ailments. A fit adult needs it to keep gut healthy, diabetics need it to control sugar levels while others may need to control their cholesterol levels or weight. Whether the reason is one of those mentioned here or some other, when fiber is chalked in bold, do remember to stock your pantry with safed vatana along with a horde of vegetables and grains. 

2. Safed Vatana are Packed with Protein 

Protein provides amino acids which are the building blocks of our cells. Safed vatana not only contributes 9.9 gm of protein (from ¼ cup) but when paired with any grain (like jowar flour, bajra flour, buckwheat four or whole wheat flour) also forms a source of complete protein (which contains all 9 essential amino acids which body cannot make). So it’s definitely a befitting choice for vegetarians. Make usal, ragda or any other subzi for lunch and pair it with roti of your choice. Try Ghugni Bengali dry snack recipe

3. Safed Vatana are Inevitably Iron Rich

Pulses and legumes too are considered to be a good source of iron. If you want to increase your hemoglobin levels and / or Red Blood Cell count along with preventing anemia, add safed vatana to your list of healthy foods. Young children, growing girls at puberty, pregnant women as well senior citizens all have higher needs of iron and risks of developing iron deficiency symptoms like fatigue and weakness. Don’t miss out on these peas. ¼ cup of dried white peas fulfills about 7.5% of your days requirement of iron. 

4. Safed Vatana are Brimming with B vitamins

Amongst the B vitamins, safed vatana is a valuable source of vitamin B1 and vitamins B3, fulfilling about 15% and 8% of the days requirement respectively from just ¼ cup. These B vitamins play an important role in energy and fat metabolism in our body and thus are indispensable source of providing our body with energy for day-to-day activities.  

5. Dried White Peas are Parceled with Phosphorus 

Phosphorus works closely with calcium to build bones and with B vitamins to maintain normal heart beats by providing energy for heart to function . Though some research shows that excess of this nutrient is harmful for heart, but the basic requirement has to be fulfilled. Therefore, ¼ cup of safed vatana can be added to a healthy diet. 

6. Dried White Peas are Zipped with Zinc

Zinc is one antioxidant which helps fight free radicals, prevent cancer, promote hair growth, maintain supple skin, build immunity and protect heart too. Dried white peas provide significant amounts of this nutrient.  So for a healthy YOU, try exploring this ingredient in your meals right away. 

7. Safed Vatana are Free of Fat

Providing just about 0.5 g of invisible fat from ¼ cup, dried white peas can unquestionably be added to a weight loss diet. Additionally its high protein and fiber content will also benefit you to control your waistline.

Your Pantry Should Comprise of Dried White Peas (Safed Vatana) to…..

1.      Protect Heart

2.      Resist Blood Sugar Spikes

3.      Prevent Cancer

4.      Have Shiny Hair

5.      Promote Skin Health

6.      Build Bones & Muscles

7.      Prevent Anemia

8.      Maintain Weight

9.      Avoid Brittle Nails

10.   Build Immunity

Did You Know?

Often people complain of flatulence with the consumption of most pulses and legumes. Dried White Peas are no exception to it.
Try soaking and sprouting them before cooking to reduce the gas build up effect.

Nutrition Facts for Raw Dried White Peas (Safed Vatana)

¼ cup of safed vatana is about 50 grams

RDA stands for Recommended Daily Allowance

Energy – 158 calories

Protein – 9.9 g

Carbohydrate – 28.2 g

Fat – 0.5 g

Fiber – 2.3 g

See full nutritional details of Raw Dried White Peas (Safed Vatana), Safed vatana glossary

benefits of safeed vatana

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Benefits and Nutrition of Safeed Vatana (Raw Dried White Peas)
 on 08 Nov 21 07:28 AM

Very nice tips
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Tarla Dalal    Thank you for the feedback. Please keep sharing your feedback on recipes and articles you love.
10 Nov 21 02:11 PM
Benefits of Safeed Vatana (Raw Dried White Peas)
 on 26 Jul 19 06:57 PM

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Tarla Dalal    Aditya, Thanks for the feedback.
28 Jul 19 10:03 AM