Home / Ingredients / Vegetable / snap peas

Vegetable10 recipes

snap peas.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

sugar snap peas

Recipes with snap peas + Add to pantry

SERVING

CALORIES

PROTEIN

2.8g

CARBS

7.5g

FAT

0.20g

FIBER

2.6g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories42kcal—

Protein2.8g6%

Carbohydrates7.5g3%

Fiber2.6g9%

Sugar4.0g8%

Total fat0.20g0%

Saturated fat0.04g0%

Trans fat0g—

Cholesterol0mg0%

Water88.9g—

MINERALS

Sodium4.0mg0%

Potassium200mg4%

Calcium43mg3%

Iron2.1mg12%

Magnesium24mg6%

Phosphorus53mg4%

Zinc0.30mg3%

Copper0.08mg9%

Manganese0.20mg9%

Selenium0.70µg1%

VITAMINS

Vitamin A54µg6%

Vitamin C60mg67%

Vitamin D0µg0%

Vitamin E0.13mg1%

Vitamin K25µg21%

Thiamin (B1)0.15mg13%

Riboflavin (B2)0.10mg8%

Niacin (B3)0.60mg4%

Pantothenic acid (B5)0.15mg3%

Vitamin B60.16mg9%

Folate (B9)42µg11%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup145g

1 tablespoon9.1g

1 teaspoon3g

1 ml0.6g

1 liter604.2g

HEALTH BENEFITS

Why eat it.

✓Excellent source of Vitamin C, which supports immune function and collagen production.
✓Rich in Vitamin K, essential for blood clotting and bone health.
✓High in dietary fiber, promoting digestive regularity and aiding in blood sugar control.
✓Contains antioxidants like flavonoids and carotenoids that help combat cellular damage.

COOKING TIPS

In the kitchen.

1Enjoy raw as a crunchy snack, with dips, or sliced in salads.
2For cooking, stir-fry or steam briefly (2-3 minutes) to retain their crisp texture and vibrant green color.
3Remove the tough string along the seam before cooking by snapping off the end and pulling it down the pod.
4Pairs well with flavors like lemon, mint, garlic, ginger, and sesame oil.

STORAGE

Keep it fresh.

Store unwashed snap peas in a perforated plastic bag in the refrigerator's crisper drawer for up to 5 days.
For longer storage, blanch snap peas for 1-2 minutes, plunge into ice water, drain, and freeze in an airtight container.

FAQ

Frequently asked questions.

Are snap peas healthy?

Yes, snap peas are very healthy, providing a low-calorie source of essential nutrients. They are particularly rich in Vitamin C for immune support and Vitamin K for bone health, while offering a good amount of dietary fiber for digestion.

How many calories and carbs are in snap peas?

A 100g serving of snap peas contains approximately 42 calories and 7.5g of carbohydrates. They also provide about 2.8g of protein and are virtually fat-free, making them a nutrient-dense vegetable choice.

Are snap peas keto-friendly?

Snap peas can be included in a keto diet in moderation. While they contain 7.5g of carbs per 100g, their high fiber content reduces the net carb count, making them a better option than many other starchy vegetables.

Can you eat snap peas raw?

Yes, snap peas are commonly eaten raw and are prized for their sweet flavor and crunchy texture. Unlike garden peas, the entire pod of the snap pea is edible and does not need to be shelled.

How do you cook snap peas without them getting mushy?

To maintain their crunch, snap peas should be cooked quickly using high-heat methods like stir-frying or sautéing for only 2-3 minutes. You can also blanch them in boiling water for 1 minute followed by an ice bath to preserve their bright green color.

Do I need to remove the string from snap peas?

While many modern varieties are 'stringless,' some snap peas have a tough, fibrous string running along the seam. To remove it, simply pinch the stem end and pull it down the length of the pod before cooking or eating.

How should I store snap peas to keep them fresh?

Store unwashed snap peas in a perforated plastic bag in the refrigerator's crisper drawer. They are best consumed within 3 to 5 days, as their natural sugars begin to turn into starch shortly after harvest.

How can I tell if snap peas have gone bad?

Fresh snap peas should be bright green, firm, and snap easily when bent. If they appear limp, have visible mold, or show significant yellowing and dry spots, they are no longer fresh and should be discarded.

Are snap peas good for weight loss?

Snap peas are excellent for weight loss because they are low in energy density but high in fiber. The fiber helps promote a feeling of fullness, which can reduce overall calorie intake throughout the day.

Can diabetics eat snap peas?

Yes, snap peas are a great choice for diabetics due to their high fiber content and low glycemic index. The fiber helps slow the absorption of sugar into the bloodstream, aiding in better blood glucose management.

RECIPES