Snow Peas
Flat edible-pod peas eaten whole, crisp and sweet.
Nutrition per 100 g
Standardised to 100 g of snow peas, raw for fair comparison. Typical serving: 100 g raw — 42 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 42 kcal | 42 kcal | 100 kcal |
| Protein | 2.8 g | 2.8 g | 6.7 g |
| Carbohydrate | 7.6 g | 7.6 g | 18.1 g |
| Fat | 0.2 g | 0.2 g | 0.5 g |
| Fibre | 2.6 g | 2.6 g | 6.2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of snow peas, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 54 µg | 54 µg | 6% |
| Vitamin C | 60 mg | 60 mg | 67% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.39 mg | 0.39 mg | 3% |
| Vitamin K | 25 µg | 25 µg | 21% |
| Thiamin | 0.15 mg | 0.15 mg | 13% |
| Riboflavin | 0.08 mg | 0.08 mg | 6% |
| Niacin | 0.6 mg | 0.6 mg | 4% |
| Vitamin B6 | 0.16 mg | 0.16 mg | 9% |
| Folate | 42 µg | 42 µg | 11% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.75 mg | 0.75 mg | 15% |
| Choline | 17.4 mg | 17.4 mg | 3% |
| Minerals | |||
| Calcium | 43 mg | 43 mg | 3% |
| Iron | 2.1 mg | 2.1 mg | 12% |
| Magnesium | 24 mg | 24 mg | 6% |
| Phosphorus | 53 mg | 53 mg | 4% |
| Potassium | 200 mg | 200 mg | 4% |
| Sodium | 4 mg | 4 mg | <1% |
| Zinc | 0.27 mg | 0.27 mg | 2% |
| Selenium | 0.7 µg | 0.7 µg | 1% |
| Copper | 0.079 mg | 0.079 mg | 9% |
| Manganese | 0.24 mg | 0.24 mg | 10% |
Source: USDA FoodData Central — Peas, edible-podded, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat snow peas?
- Unusually high vitamin C for a green vegetable.
- Cooks in under two minutes.
How to include it
- Blanch and toss into salads.
- Add to stir-fries in the last minute.
Things to consider
- Overcooking turns them limp and grey.
- String the tough seam before eating.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Sugar Snap Peas, raw
Plump edible-pod peas that snap when fresh, sweet enough to eat raw.
- kcal
- 42
- protein
- 2.8 g
- fibre
- 2.6 g
per 100 g · Typical serving: 100 g raw
Green Peas, cooked
Technically a legume: nearly 9 g each of protein and fibre in a cooked cup.
- kcal
- 84
- protein
- 5.4 g
- fibre
- 5.5 g
per 100 g · Typical serving: 1 cup cooked (160 g)
Green Beans, raw
A crisp pod vegetable that adds fibre and vitamin K to a plate in minutes.
- kcal
- 31
- protein
- 1.8 g
- fibre
- 2.7 g
per 100 g · Typical serving: 100 g raw
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