Sugar Snap Peas: The Highly Nutritious and Beneficial Snack


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Sugar Snap Peas

People have been picking and eating peas for generations, but sugar snap peas are a fairly new kind. The fibers in the pod of the snap peas, unlike those in garden peas, make them edible. Super crunchy and luscious, snap peas make a tasty vegetable side meal or veggie snack, plus they’re extremely low in calories and an excellent source of iron, fiber, iron, vitamin C, and protein.

Unlike garden peas, edible pods such as sugar snap peas have about half the carbohydrates per serving and are particularly abundant in dietary fiber. Sugar snap peas, also identified as snap peas, are a hybrid of garden peas and snow peas. They usually have crunchier and more luscious pods.

Today’s article is going to focus specifically on snap peas and their nutritional profile, the health benefits associated with them, how to choose the right ones, and how to cook some at home. Let’s get started, shall we?

Nutrition Profile

Although sugar snap peas are children to snow peas, they share identical nutritional profiles. A 3.5-ounce (100-gram) serving of sugar snap peas provides.
Infographic on Sugar Snap Peas
  • Calories: 42
  • Carbohydrates: 7.5g
  • Protein: 2.8g
  • Fiber: 2.6g
  • Folate: 10%
  • Vitamin C: 100%
  • Vitamin A: 22%
  • Magnesium: 6%
  • Potassium: 6%
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    Are Sugar Snap Peas Healthy?

    Yes, sugar snap peas are healthy. In fact, they are one of the healthiest non-starchy veggies you can find on this planet. They have several health benefits, but we’re going to get to that in the next section. In addition to being super good for you, they make ideal snacks filled with essential nutrients. 

    As aforementioned, these highly nutritious and tasty peas are an excellent source of vitamin C, an essential antioxidant that helps shield your body against malady while promoting healthy skin. Sounds too good to be true, right? Let’s take a look at the benefits, and you’ll find out for yourself.

     little girl opening sugar snap pea

    Snap Peas Health Benefits

    Most people are unaware of the many benefits that snap peas offer, but hopefully, this article will shed enough light on the matter to help them see the upsides of including these healthy treats into your diet.

    1. Immunity Boosting: Snap peas are rich in beta vitamin A and carotene. Vitamin A plays a crucial role in the growth of our  immune cells, which work endlessly to fight off malicious intruders and keeps us in top condition.

    2. Promotes Healthy Bones: Snap peas are a prominent source of vitamin K, which has been proved to not only support the generation of new bone cells but also prevent fractures. 

    3. Guilt-free Snack: The nutrients in sugar snap peas make it the ultimate guilt-free snack. Unlike sugary snacks, they won’t destabilize your blood sugar. To the contrary, they can help in the prevention of diabetes. Furthermore, they also help reduce fat, so you can lose a lot while satiating your sweet tooth.

    4. Preventing Fatigue: Snap peas contain about 18% of the daily suggested intake of iron in a single cup. Iron has been proven to decrease fatigue, even in non-iron deficient individuals.

    5. Fiber Intake: Sugar snap peas contain dietary fiber and protein. A diet rich in protein and fiber is the ultimate formula for a well-balanced weight-loss regime providing lasting results. Furthermore, snap peas can also be mixed with lima beans to generate a complete amino acid profile.


    People that don’t usually get an adequate amount of nutrients (vitamins & minerals) from their everyday meals, snap peas can help you fill in the gaps. For example, you need vitamin C to help restore certain tissues. It is also a powerful antioxidant that preserves your cells from harm by free radicals. In addition, folate, which is a B vitamin promotes new cell growth.

    Pregnant women need sufficient quantities of folate to prevent spinal cord defects in their children. Lastly, potassium is a vital mineral responsible for building proteins and muscles.


    Sugar snap peas are comparatively abundant in fiber, which is necessary for your overall well-being. Fiber can promote digestive wellness by preventing costiveness. Furthermore, fiber promotes feelings of fullness and may aid in weight loss.

    Sugar Snap Peas vs. Other Peas

    Snow peas are also referred to as Chinese pea pods are flat with very tiny peas lodged inside; the whole thing is edible. Snow peas are usually unflavored and can be consumed either raw or roasted.

    Another form of peas is Garden peas. The pods inside are thick and rounded. They are usually removed before consumption. Like snow peas, these peas are luscious and may be ingested uncooked or roasted. 

    Now, moving on to sugar snap peas. Like snow peas, the whole pod is consumable; however, unlike snow peas, snap peas have an attractive crunchy texture and really rich flavor. Like both parents, snap peas can be consumed uncooked or cooked.

    How to Cook Sugar Snap Peas

    sugar snap peas sauteedYou thought we forgot about that part, didn’t you? Cooking snap peas are so simple that you’ll find yourself doing it over and over again. Although they are delicious by themselves, they also make great side dishes. Today, we’re going to learn how to make Sautéed Sugar Snap Peas. Gather your ingredients; let’s get to cooking.


    • 1 1/2 pounds fresh sugar snap peas
    • 1 1/2 teaspoons kosher salt
    • 1 tablespoon olive oil
    • 3/4 teaspoon freshly ground black pepper
    • Sea salt


    1. Remove the stalk end and string from each sugar snap pod.
    2. Heat the olive oil in a wide pan over medium-high temperature. 
    3. Add the salt, sugar snap peas, and pepper, stirring and tossing regularly for 4 to 6 minutes until the sugar snap peas are tender.
    4. Transfer the sugar snap peas in another bowl, and sprinkle with sea salt and voila!
    • Total: 20 min
    • Prep: 15 min
    • Cook: 5 min
    • Yield: 6 servings

    How Can You Tell When Peas are Fresh

    If you are not planning on getting your peas at a grocery store, knowing when they are ready to be picked is crucial. The best way to know when snap peas are ready is to actually taste them each day until your tastebuds give you that green light. Then, you’ll know when to harvest.

    To give you an idea of how long the maturing process takes, snap peas should be for harvest about 3 weeks following the flowers’ appearance. Edible pod peas, such as sugar snap peas, are ripe when they are 2-3 inches long before the seeds begin to enlarge.

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