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Snow Pea

Vegetable

Snow Pea

A flat, edible-pod pea eaten whole, known for its crisp texture and mild sweetness.

Snow peas are a type of edible-pod pea with flat pods and tiny seeds, eaten whole while still unripe. They are crisp, mildly sweet, and commonly used in stir-fries and salads.

high-volume low-calorie vegetable

Typical serving · 98g

Common varieties · Oregon Sugar Pod, Mammoth Melting Sugar, Dwarf Gray Sugar, Carouby de Maussane

85health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Snow peas are digesting moderately slowly due to their fiber content and cellular structure, providing steady energy release. Their macronutrient profile is dominated by carbohydrates with minimal fat and protein. As a minimally processed whole food, they retain their natural matrix of vitamins, minerals, and phytonutrients.

Varieties: Oregon Sugar Pod · Mammoth Melting Sugar · Dwarf Gray Sugar · Carouby de Maussane

#snowpeas#lowcalorievegetable#lowglycemic#ediblepod#weightlossfood#stirfryvegetable#fiber#diabetesfriendly

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

42kcal

Density 0.42 kcal/g

Protein

2.8g

Carbs

7.5g

Fat

0.2g

Fiber

2.6g

Sugar

4 g

Sodium

4 mg

Potassium

200 mg

Glycemic index

25

Glycemic load

2

Water content

88%

Standout compounds

Nutrient highlights

  • Vitamin C

    moderate

    Supports immune function and collagen synthesis

  • Vitamin K

    moderate

    Essential for blood clotting and bone metabolism

  • Dietary Fiber

    moderate

    Promotes digestive regularity and gut health

  • Iron

    low

    Required for oxygen transport in the blood

Wellness map

Health scores & processing

Weight loss
90
Satiety
75
Blood sugar
95
Gut health
80
Heart health
85
Fitness
60
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

minimally_processed · Whole food

Whole, unprocessed edible pod pea typically sold fresh or frozen with no added ingredients.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Generally very safe. Primary concern is pesticide residue from conventional farming, which can be mitigated by washing or choosing organic.

90safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residue
  • soil bacteria

Safer choices

Organic snow peas

Prep tips

Rinse thoroughly under cold running water and trim the ends, removing the tough string along the pod's edge if present.

Standard produce pesticide monitoring applies; frequently found on conventional produce lists requiring washing.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low energy density allows large portions for minimal calories, promoting fullness without caloric excess.

  2. Blood sugar

    Very low glycemic index and load; fiber content prevents blood sugar spikes, making them safe for glucose management.

  3. Fitness & energy

    Provides micronutrient support for metabolic functions but lacks the dense carbs or protein needed as a primary workout fuel.

  4. Gut health

    Dietary fiber and polyphenols in the pod support healthy gut bacteria and regular digestion.

  5. Processing quality

    Whole, unprocessed plant food with maximal nutrient retention when fresh or properly frozen.

  6. Food safety

    Low risk overall; washing effectively removes potential pesticide residue and soil microbes.

  7. Common mistakes

    Overcooking until mushy, which destroys vitamin C and ruins the signature crisp texture.

  8. Best preparation

    Quick stir-fry, light steaming, or eating raw to preserve heat-sensitive vitamins and crunch.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • healthy stir-fry base

    Adds bulk, crunch, and nutrients to stir-fries without adding significant calories.

  • low-calorie snacking

    Can be eaten raw with hummus or dip as a crunchy, hydrating alternative to chips.

  • salad topping

    Provides fresh texture and a mild, sweet flavor to green salads.

Balance sheet

Pros & cons

Upsides

  • Very low in calories and carbohydrates
  • High water content promotes hydration and fullness
  • Minimal impact on blood sugar levels
  • Versatile for raw or cooked applications
  • Good source of vitamin C and vitamin K

Trade-offs

  • Relatively low in protein and healthy fats
  • Can become mushy and lose nutrients if overcooked
  • String on the pod requires trimming for best texture
  • Conventional crops may carry pesticide residue

Fit check

Who is it for?

Great match

  • weight loss diets
  • diabetic meal plans
  • high-volume eating
  • low-carb snacking

Consider alternatives

  • strict ketogenic diets
  • high-protein diets
  • heavy calorie bulking

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Snow Pea

    This food

    Snow Pea

    VS95% alike
    Snap Peas

    Compare with

    Snap Peas

    Snap peas are plumper and sweeter, while snow peas are flatter and more delicate.

    Snow peas are slightly lower in calories and carbs, while snap peas offer a sweeter crunch and marginally more fiber per serving.

    Snow Pea vs Snap Peas
  • Snow Pea

    This food

    Snow Pea

    VS90% alike
    Green Beans

    Compare with

    Green Beans

    Green beans are slightly lower in sugar and carbohydrates compared to snow peas.

    Green beans are slightly lower in carbs and sugar, making them marginally better for strict blood sugar control, while snow peas offer a sweeter flavor.

    Snow Pea vs Green Beans
  • Snow Pea

    This food

    Snow Pea

    VS75% alike
    Edamame

    Compare with

    Edamame

    Edamame is a high-protein shelled soybean, whereas snow peas are a low-calorie pod.

    Edamame delivers significantly more protein and healthy fats for muscle recovery, while snow peas are much lower in calories and carbs.

    Snow Pea vs Edamame
  • Snow Pea

    This food

    Snow Pea

    VS80% alike
    Garden Peas

    Compare with

    Garden Peas

    Garden peas are shelled and starchier, while snow peas are eaten whole and lower in calories.

    Snow peas are much lower in calories and carbs than garden peas, which are denser, starchier, and higher in protein.

    Snow Pea vs Garden Peas
  • Snow Pea

    This food

    Snow Pea

    VS85% alike
    Asparagus

    Compare with

    Asparagus

    Asparagus is richer in folate and has a distinct earthy flavor, while snow peas are sweeter and crisper.

    Both are excellent low-calorie choices; asparagus provides more folate, while snow peas offer a sweeter, crunchier bite.

    Snow Pea vs Asparagus
  • Snow Pea

    This food

    Snow Pea

    VS80% alike
    Broccoli

    Compare with

    Broccoli

    Broccoli is denser in vitamins and cancer-fighting compounds, while snow peas are lighter and sweeter.

    Broccoli packs more vitamin C and fiber per serving, while snow peas provide a lighter, sweeter crunch for fewer calories.

    Snow Pea vs Broccoli
  • Snow Pea

    This food

    Snow Pea

    VS85% alike
    Zucchini

    Compare with

    Zucchini

    Zucchini is even lower in carbs and calories, but snow peas offer more crispness and vitamin C.

    Zucchini is slightly lower in carbs and calories, but snow peas provide a superior crunch and more vitamin C.

    Snow Pea vs Zucchini
  • Snow Pea

    This food

    Snow Pea

    VS85% alike
    Bell Peppers

    Compare with

    Bell Peppers

    Bell peppers are much higher in vitamin C and sugar, while snow peas are lower in carbs.

    Bell peppers offer a massive vitamin C boost and sweeter taste, while snow peas are lower in sugar and better for strict low-carb diets.

    Snow Pea vs Bell Peppers
  • Snow Pea

    This food

    Snow Pea

    VS88% alike
    Bok Choy

    Compare with

    Bok Choy

    Bok choy is a leafy green with more vitamin A, while snow peas are a crisp pod with more carbs.

    Bok choy is lower in calories and carbs with more vitamin A, while snow peas contribute a satisfying crunch and slightly more energy.

    Snow Pea vs Bok Choy
  • Snow Pea

    This food

    Snow Pea

    VS82% alike
    Green Cabbage

    Compare with

    Green Cabbage

    Cabbage is denser and tougher, requiring longer cooking, while snow peas are tender and quick-cooking.

    Cabbage is slightly lower in calories and sugar with more fiber, but snow peas cook faster and offer a sweeter, more delicate flavor.

    Snow Pea vs Green Cabbage

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are snow peas good for weight loss?

    Yes, they are very low in calories and high in water and fiber, helping you feel full without overeating.

  • Can diabetics eat snow peas?

    Yes, snow peas have a very low glycemic index and load, meaning they will not cause significant blood sugar spikes.

  • What is the difference between snow peas and snap peas?

    Snow peas have flat pods with tiny peas inside, while snap peas have plump pods and are slightly sweeter and crunchier.

  • Do you eat the whole snow pea?

    Yes, the entire pod is edible, though the tough string along the edge is often removed before eating for better texture.

  • Are snow peas healthier raw or cooked?

    Raw snow peas retain more vitamin C, but light cooking like steaming or stir-frying makes certain antioxidants more absorbable while keeping fiber intact.

  • Are snow peas keto-friendly?

    In moderation, yes. They contain about 5 grams of net carbs per 100g, which can fit into a low-carb or lazy keto diet.

  • How many calories are in a cup of snow peas?

    One cup (about 98 grams) of raw snow peas contains roughly 41 calories.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

90

Food safety

90

Comparisons