Calories in Snow Peas: Nutritional facts for Snow Peas Types

A 100 gram serving of raw snow peas contains 42 calories. A 100 gram serving of boiled snow peas contains 42 calories.

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

Ten raw snow pea pods (34 grams) contain 14 calories, which is 1.4 calories per pod.

The 1 cup snow peas nutrition facts for a whole raw snow peas (63 grams) is 26 calories. A one cup serving of chopped raw snow peas (98 grams) has 41 calories. A one cup serving of boiled snow peas (160 grams) has 67 calories.

Snow peas deliver multiple health advantages because of a high concentration of vitamins, minerals, and dietary fiber. The list below details some of these key snow pea benefits.

• Snow peas support immune function. The vegetable is an excellent source of Vitamin C, a powerful antioxidant that is essential for a healthy immune response and protects cells from damage. A study by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function," details how adequate Vitamin C intake is critical for the proper functioning of various immune cells.
• Snow peas promote bone health. Snow peas contain Vitamin K, a nutrient that plays a vital role in bone metabolism by helping the body use calcium effectively to build and maintain strong bones. A review by Palermo, A., et al. (2017), "Vitamin K and Bone Metabolism," concluded that sufficient Vitamin K consumption is associated with improved bone mineral density and a lower risk of fractures.
• Snow peas aid blood health. Snow peas provide a source of iron, a mineral essential for the formation of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Research by Abbaspour, N., et al. (2014), "Review on iron and its importance for human health," explains the critical role of iron in preventing anemia and supporting overall energy levels.

Snow peas are a nutritious vegetable, but potential disadvantages exist for individuals with specific health conditions. The points below detail these potential concerns.

• Snow peas contain oxalates. These natural compounds can bind with calcium and form crystals, which may contribute to the formation of kidney stones in susceptible individuals. A study by Taylor, E. N., & Curhan, G. C. (2008), "Dietary calcium and the risk of incident kidney stones in women," details how dietary factors, including oxalate intake, influence stone formation. An alternative vegetable with lower oxalate content is the cucumber. A daily suggested amount is one cup of whole snow peas (63g).
• Snow peas are a source of goitrogens. These compounds can interfere with thyroid hormone production in people with iodine deficiency or existing thyroid conditions. A review by Fenwick, G. R., et al. (1983), "Glucosinolates and their breakdown products in food and food plants," discusses these compounds, noting that cooking snow peas can help reduce goitrogenic activity. An alternative vegetable low in goitrogens is the bell pepper.

No, snow peas are not definitively healthier than snap peas, as the two vegetables offer very similar nutritional profiles with minor differences. Both are low in calories and provide high amounts of Vitamin C and Vitamin K. The primary distinction in snap peas nutrition comes from the physical structure; snap peas have fuller, more developed peas inside a plump pod, while snow peas are flat with tiny, immature seeds. This means snap peas contain slightly more protein and dietary fiber per serving, which can aid in satiety. Snow peas, being flatter and less dense, are marginally lower in calories and carbohydrates, making them a good choice for low-carb diets. The better option depends on specific dietary goals.

Yes, snow peas are a good food choice because the vegetable provides benefits for cellular health, digestive function, and the cardiovascular system. For cellular health, snow peas are rich in antioxidants like Vitamin C, which protect the body's cells from oxidative damage caused by free radicals, a mechanism detailed in research by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function." The dietary fiber in snow peas supports a healthy digestive system by promoting regular bowel movements, a benefit explained in a review by Slavin, J. L. (2013), "Fiber and Prebiotics: Mechanisms and Health Benefits." For cardiovascular health, the potassium in snow peas helps regulate blood pressure, and the fiber content assists in lowering cholesterol levels, an effect demonstrated in a study by Bazzano, L. A., et al. (2003) on legume consumption.

The calorie content of snow peas does not change among the different common types or cultivars. Varieties such as Oregon Sugar Pod II, Mammoth Melting Sugar, and Dwarf Gray Sugar all contain an identical number of calories when raw. The primary factor that alters the calorie count is the preparation method. The lowest calorie form of snow peas is raw or steamed, containing 42 calories per 100 grams. The highest calorie form would result from cooking methods that add fats and oils, such as deep-frying or stir-frying with heavy sauces.

Snow peas and sugar peas, also known as sugar snap peas, are both edible-podded peas, but they differ in appearance, texture, and nutritional content. Snow peas are characteristically flat and flexible, with very small, immature peas inside the pod. Sugar peas are a cross between snow peas and garden peas, resulting in plump, rounded, and crunchy pods with full-sized peas inside. In terms of nutritional value, sugar peas have slightly more calories, protein, and dietary fiber due to the larger peas within the pods. The macros in snow peas are slightly lower in these areas. Both are excellent sources of Vitamin C and K, offering similar benefits for immune support and bone health.

Snow peas are almost exclusively used in savory dishes and are not a conventional ingredient in desserts due to their distinctly vegetal flavor. Culinary applications in sweets are exceptionally rare. 

The origin of snow peas (Pisum sativum var. saccharatum) is in Southwest Asia, with evidence suggesting cultivation in the region of modern-day Turkey and Iraq thousands of years ago. The vegetable has a long history in Asian cuisine, particularly in China, where the pods are known as hé lán dòu (荷蘭豆), meaning "Holland pea." This name suggests the peas may have been introduced to China by Dutch traders in the 17th century. Snow peas became a foundational ingredient in Chinese stir-fry dishes, a cooking method that perfectly preserves the pod's crisp-tender texture. The vegetable was introduced to North America in the 19th century with the arrival of Chinese immigrants, who cultivated the peas for personal use and for sale in local markets. Snow peas became a signature ingredient in Chinese-American cuisine, featured in classic dishes like Beef with Snow Peas and Chicken with Snow Peas, which gained widespread popularity in American restaurants throughout the 20th century.