Sugar Snap Peas: Nutrition Facts

Calories in Edible Pea Pods and Their Health Benefits

sugar snap peas nutrition facts and health benefits

Photo: Alexandra Shytsman

Unlike regular garden peas, which are fairly starchy, edible pods such as snow peas or sugar snap peas have less starch (about half the carbohydrates in one cup) and are rich in fiber.

There are two common varieties of pea pods. Snow peas (also called Chinese pea pods), are flat and have very small peas inside. Snow peas have a string along their seams that can be removed by holding the leafy stems and pulling away from end to end.

Sugar snap peas (also called snap peas) have plump, juicy pods with small tender peas inside—they are a cross between snow peas and regular green peas.

Pea pods are available all year with their peak season in March and April.

Sugar Snap Pea Nutrition Facts
Serving Size 1 cup (124.6 g)
Per Serving% Daily Value*
Calories 60 
Calories from Fat 0 
Total Fat 0g0%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 0mg0%
Carbohydrates 10.5g2%
Dietary Fiber 3g12%
Sugars 4.5g 
Protein 3g 
Vitamin A 8% · Vitamin C 18%
Calcium 6% · Iron 13%

*Based on a 2,000 calorie diet

One cup of sugar snap peas contains 60 calories, 10.5 grams carbohydrate, and 3 grams of fiber, contributing to 12 percent of your daily fiber needs.

Health Benefits of Sugar Snaps and Other Edible Pea Pods

Edible pea pods are a good source of vitamin C, one of the most widely known antioxidants. Vitamin C is a water-soluble vitamin that has many roles, including cell pair, boosting immunity, and anti-aging properties.

 Pea pods also contain vitamin K, a fat-soluble vitamin that assists in blood clotting. People who take Coumadin should ingest consistent amounts of vitamin K containing foods daily.

Lastly, pea pods are a very good source of magnesium, iron, and folate, and a good source of thiamin and the carotenoid lutein, which is important for eye health.

Is There a Difference in Calories in Snow Peas and Sugar Snap Peas?

Snow peas and sugar snap peas are almost identical in calorie and carbohydrate content. Whereas snap peas have about 60 calories and 10.5 grams of carbohydrate in a one cup serving, snow peas have about 70 calories and 12 grams carbohydrate in one cup serving. Snap peas also have about 3 grams of fiber for one cup serving, while snow peas have about 4 grams.

Picking and Storing Sugar Snap and Snow Peas

Buy pea pods that are a bright green color, without yellow or yellowing areas. The pods should be firm, plump, and free of damage.

Store your pods in the refrigerator and wash them before use.

You can also purchase frozen pea pods, which can be simply steamed before use. Frozen pea pods are a simple and convenient way to use pea pods in cooking. Frozen vegetables usually keep for about a year in the freezer, but check the best-by date.

Healthy Ways to Prepare Sugar Snap Peas

Prepare your pea pods by steaming, stir-frying, or lightly blanching. To prevent them from turning into a drab khaki color, avoid overcooking them. Season them with herbs and spices or simply with a dash of olive oil, salt, and pepper.

You can also choose to eat them raw by hand or use them as a dipper instead of chips and crackers.

Or, use them in salads or side dishes, either raw or cooked, whole or chopped.

Recipes With Edible Pea Pods

Give your sugar snap peas or snow peas an Asian inspired flavor by adding them to soba noodles or dress them up with a pop of flavor by using some herbs, garlic, and lemon. You can even simply steam them and eat them as is.

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