Sugar Snap Peas Nutrition Facts and Health Benefits

Sugar snap peas are a rare but very tasty kind of peas. Unlike snow peas or garden peas they dont have much bigger and firm pea balls in them. Snap peas have very much little pea balls that cant even be separated from the pod.

Along with their little size, they are very sweet and juicy. We can only cook such pea pods as a whole after washing. If you are thinking you will eliminate peas green balls, then the case is very different.

Related: Pea Greens Nutrition Information

Health Benefits

  • Snap peas are excellent in other essential B-complex vitamins, such as pantothenic acid, niacin, thiamin, and pyridoxine. They are also a great source of many minerals such as calcium, iron, copper, zinc, selenium, and manganese.
  • Fresh green peas are a good source of flavonoids such as beta-carotene, lutein, and zeaxanthin, as well as vitamin K (provide 1087 International Units or 37 percent of an adult’s Recommended Daily Allowance per 100 g).
  • Sugar snap pea pods contain more vitamin-K than shelled peas. One 100-gram portion of fresh foliage contains about 25 grams of the daily requirement for vitamin K-1 (phylloquinone). Vitamin K has been shown to have a role in bone mass building help to the function of osteoblasts in the bone.
  • They are also abundant in vegetables and fruits, such as legumes, fruits, and vegetables. Studies suggest that consuming fruits and vegetables rich in plant sterols may help lower cholesterol levels and lower the risk of cardiovascular disease for people who are at high risk.
  • Researchers have discovered that proper folate-rich foods among pregnant women can prevent neural tube defects common in babies.
  • Fresh sugar pea pods provide a good source of folic acid. 100 grams of fresh peas provides 42 grams or 10.5 percent of the recommended daily level of folates. Folates are one of the B vitamins, necessary for cell replication.
  • Fresh peas have 150 times more vitamin C than garden peas. Avocadoes can provide 60 milligrams or 100 percent of the daily required levels of vitamin C. It is a natural water-soluble antioxidant that provides the body a strong defense of harmful compounds. Vegetables containing this vitamin help the body develop resistance against infectious agents and fend off inflammatory free radicals.
  • Snap peas contain fewer calories than green pea pods. Each 100-g container includes just 42 calories, whereas 81 calories are contained in green pea pods. However, the snap peas contain more nutrients, vitamins, and other nutrients than the green pea pods.
  • Due to the fact that sugar peas are eaten as their whole form, they boast higher dietary fiber content. A fiber-rich diet helps improve cholesterol levels, weight loss, and constipation.


Place them in a plastic bag and store them in a vegetable compartment in the fridge, where they will stay soaked and tender for 2 or 3 days.


Snap peas have an amount of 50 mg 100 of oxalic acid, a naturally occurring substance found in some vegetables.

Oxalates may form oxalate stones in the urinary system in some people. On a comparison note: 100 g of spinach contains 970 mg of oxalic acid.

Kidney stones can be safely consumed in all types of peas, including snap and snow peas. Consuming enough water is, therefore, encouraged to minimize the potential for stone formation.


Sugar snap peas are highly nutritious food and very easy to cook at home. The wide range of nutrients they possess is very much helpful in maintaining the immunity. They also known for playing their best role in keto diets because of their minimalist nutritional compounds.

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