Calories and Nutritions in Snap Peas

A 100 gram serving of raw snap peas contains 42 calories.

One kilogram (1000g) of raw snap peas contains 420 calories.

One raw sugar snap pea (2.6 grams) contains 1.1 calories.

A one cup serving of stringless sugar snap peas (85 grams) has 35 calories.

Snap peas deliver multiple health advantages because of a high concentration of vitamins, fiber, and beneficial plant compounds. The list below details some of these key snap pea benefits.

• Snap peas support digestive health. The high fiber content in snap peas adds bulk to stool, promoting regular bowel movements and helping to prevent constipation. A review by Dahl, W. J., et al. (2012), "Health Benefits of Dry Beans," explains that the fiber found in legumes like snap peas is essential for maintaining a healthy digestive system.
• Snap peas aid heart health. The potassium in snap peas helps to counterbalance sodium and maintain healthy blood pressure levels, and the fiber can help lower cholesterol. A study by Bazzano, L. A., et al. (2003), "Legume consumption and risk of coronary heart disease in US men and women," linked higher legume intake with a reduced risk for coronary heart disease.
• Snap peas support immune function. The vegetable is a rich source of Vitamin C, a powerful antioxidant that protects cells from damage caused by free radicals and is vital for the growth and repair of tissues throughout the body. Research from Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function," details the critical role of Vitamin C in supporting the immune system's ability to fight off pathogens.

While snap peas are nutritious, some potential disadvantages exist, particularly for individuals with specific sensitivities. The points below detail these potential concerns.

• Snap peas contain lectins. These are proteins that can interfere with nutrient absorption and cause digestive issues like gas and bloating in sensitive people. A study by van Buul, V. J., & Brouns, F. J. (2014), "Health effects of wheat lectins: A review," discusses how these compounds can bind to the intestinal lining. An alternative vegetable with lower lectin content is the cucumber. A daily suggested amount is one cup (85g) of snap peas.
• Snap peas contain phytic acid. This is a compound that can bind to minerals such as iron and zinc, potentially reducing the absorption of these minerals from a meal. Research by Schlemmer, U., et al. (2009), "Phytate in foods and significance for humans," explains that this antinutrient effect is most relevant in diets that rely heavily on phytate-rich foods without proper preparation methods like soaking or cooking, which can reduce phytic acid levels.

No, snap peas are not healthier than green peas as each vegetable provides a distinct set of nutritional advantages. Snap peas offer a superior amount of Vitamin C, an antioxidant crucial for immune defense and collagen production. The snap peas nutrition profile is characterized by a crisp texture, making the vegetable ideal for raw consumption, which preserves the full vitamin content. Green peas contain more protein and fiber, promoting greater feelings of fullness and supporting digestive regularity. Green peas also supply a higher level of Vitamin K, which is essential for proper blood clotting and bone metabolism. The optimal choice is determined by individual health priorities and dietary requirements.

Yes, snap peas are a good food choice because the vegetable offers benefits for digestive health, cellular protection, and blood sugar control. The fiber content in snap peas aids digestive regularity and nourishes beneficial gut bacteria, a process detailed in a review by Slavin, J. L. (2013), "Fiber and Prebiotics: Mechanisms and Health Benefits." For cellular health, snap peas supply antioxidants like vitamin C that combat oxidative stress from free radicals, a mechanism explained in research by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function." The combination of fiber and protein in snap peas helps moderate blood sugar absorption after a meal, which supports stable glucose levels, an effect discussed in a study by Weickert, M. O., & Pfeiffer, A. F. H. (2008), "Metabolic Effects of Dietary Fiber Consumption and Prevention of Diabetes."

The calorie content of snap peas does not change among the different common types or cultivars. Varieties such as Sugar Ann, Super Sugar Snap, and Cascadia all contain an identical number of calories in a raw state. The main factor that alters the calorie count is the preparation method. The lowest calorie form of snap peas is raw, containing 42 calories per 100 grams. The highest calorie form would result from cooking methods that incorporate fats, such as sautéing in oil or adding butter, which increases the overall energy value of the dish.

Snap peas and sugar peas are distinct types of edible-podded peas that differ in physical structure, texture, and nutritional profile. Snap peas are a hybrid of snow peas and garden peas, resulting in thick, rounded, and crunchy pods containing developed peas. Sugar peas is a common name for snow peas, which are characterized by flat, thin pods and very small, underdeveloped peas inside. In terms of nutritional value, snap peas contain slightly more calories and carbohydrates due to fuller pods. The macros in snap peas show a higher protein and dietary fiber content compared to snow peas. Both varieties offer significant health benefits, being rich in Vitamin C and K. The greater fiber in snap peas provides an enhanced advantage for digestive health.

The origin of the snap pea is a modern agricultural innovation from the United States. The vegetable was developed in 1979 by Dr. Calvin Lamborn, a plant researcher at Gallatin Valley Seed Company in Idaho. Lamborn created the 'Sugar Snap' pea by crossing a snow pea with a rogue shell pea plant that had developed an unusually thick pod wall. The goal was to create a pea with a sweet, edible pod that was much fuller and crunchier than a flat snow pea. Before this invention, edible-podded peas were limited to the flat snow pea variety. The new Sugar Snap pea quickly gained popularity in American markets and restaurants during the 1980s. Chefs in New American and Californian cuisine embraced the vegetable for the fresh, crisp texture the pods added to salads and lightly cooked dishes. The vegetable's suitability for quick cooking methods also made the snap pea a staple in Chinese-American stir-fry dishes, where the pods could be cooked briefly while retaining a signature crunch.