Calories in Sugar Peas: Nutritional facts for Sugar Peas Types

A 100 gram serving of raw sugar peas contains 41 calories. A 100 gram serving of cooked, boiled sugar peas contains 41 calories.

One kilogram (1000g) of raw sugar peas contains 410 calories. One kilogram of cooked, boiled sugar peas contains 410 calories.

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

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

Sugar peas, also known as sugar 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 sugar pea benefits.

• Sugar peas support immune function. The vegetable is an excellent source of Vitamin C, a powerful antioxidant that helps protect cells from damage and is essential for a healthy immune response. 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.
• Sugar peas aid in blood sugar control. The combination of fiber and protein in sugar peas helps to slow the absorption of sugar into the bloodstream, preventing sharp spikes in blood glucose levels. Research from Weickert, M. O., & Pfeiffer, A. F. H. (2008), "Metabolic Effects of Dietary Fiber Consumption and Prevention of Diabetes," explains the mechanisms by which dietary fiber improves insulin sensitivity.
• Sugar peas promote bone health. Sugar 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.

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

• Sugar peas contain phytic acid. This compound can bind to minerals like iron and zinc in the digestive tract, which may reduce the absorption of these essential nutrients from a meal. A study by Schlemmer, U., et al. (2009), "Phytate in foods and significance for humans," explains that cooking can help to reduce the phytic acid content. An alternative vegetable with lower phytic acid is zucchini. A daily suggested amount is one cup (85g) of sugar peas. Knowing the 1 cup sugar peas nutrition facts, which shows this portion contains 3% of the DV for iron, allows a person to better manage mineral intake from other foods to compensate for reduced absorption.
• Sugar peas contain lectins. These are natural proteins that can cause digestive discomfort, such as gas and bloating, in some people, especially when consumed in large quantities raw. Research by van Buul, V. J., & Brouns, F. J. (2014), "Health effects of wheat lectins: A review," discusses how these compounds can affect the gut lining.

No, sugar peas are not healthier than snap peas because "sugar pea" is a common name for the sugar snap pea. The terms are used interchangeably to describe the same vegetable, which is a cross between a snow pea and a garden pea. Both names refer to the same plant, which has the scientific name Pisum sativum var. macrocarpon. Consequently, the nutritional value, calorie count, and health benefits are identical regardless of which name is used. Both provide identical high levels of Vitamin C, a vital antioxidant for immune defense, a role detailed in research by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function." The vegetable is also a source of Vitamin K, which is crucial for bone metabolism and calcium regulation, as confirmed in a review by Palermo, A., et al. (2017), "Vitamin K and Bone Metabolism." Additionally, the dietary fiber content is the same, supporting digestive health and providing prebiotic benefits, a mechanism explained by Slavin, J. L. (2013) in "Fiber and Prebiotics: Mechanisms and Health Benefits."

Yes, sugar peas are a good food choice because the vegetable provides benefits for cellular health, digestive function, and cardiovascular wellness. For cellular health, sugar 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 sugar peas supports a healthy digestive system by promoting regular bowel movements and feeding beneficial gut bacteria, a benefit explained in a review by Slavin, J. L. (2013), "Fiber and Prebiotics: Mechanisms and Health Benefits." For cardiovascular health, the potassium in sugar 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 number of calories is consistent across all common sugar pea varieties. Cultivars such as Sugar Ann, Super Sugar Snap, and Cascadia 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 sugar peas is raw or boiled, containing 41 calories per 100 grams. The highest calorie form would result from cooking methods that add fats, such as stir-frying in oil or serving with a high-fat sauce, which increases the total energy value.

Sugar peas and snow peas are both edible-podded peas, but they differ in appearance, texture, and nutritional content. Sugar peas, or sugar snap peas, are a cross between snow peas and garden peas, resulting in plump, rounded, and crunchy pods with full-sized peas inside. Snow peas are flatter and more tender, with very small, underdeveloped peas. In terms of nutritional value, sugar peas have slightly more calories and carbohydrates due to the larger peas within the pods. The macros in sugar peas show a higher content of protein and dietary fiber compared to snow peas. Both are excellent sources of Vitamin C, but sugar peas provide a greater amount per serving, offering a more substantial benefit for immune support.

Sugar peas and green peas, also known as garden or English peas, are distinct in how they are eaten and in their nutritional profiles. The main difference is the pod as sugar pea pods are crisp, sweet, and fully edible, while green pea pods are tough, fibrous, and must be shelled to eat the peas inside. Regarding nutritional value, green peas are higher in calories, protein, and carbohydrates because the peas are more mature and starchy. The macros for green peas show nearly double the protein and fiber content of sugar peas per serving, making them more filling. Sugar peas offer a higher concentration of Vitamin C. Both vegetables are beneficial, but green peas provide more plant-based protein, while sugar peas offer the convenience of an edible pod with a higher vitamin C content.

The origin of the sugar pea, correctly known as the sugar 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 sugar pea a staple in Chinese-American stir-fry dishes, where the pods could be cooked briefly while retaining a signature crunch.