Know what’s on your plate
Snow peas
Calories & nutrition facts
edible-podded, raw
Nutrition facts
Per 100 g% DV- Calories 42 kcal —
- Protein 2.8 g 6%
- Carbohydrate 5.8 g 2%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1.8 g 6%
- Sugars 4 g —
- Sodium 4 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 54 µg 6%
- Vitamin C 60 mg 67%
- Vitamin D 0 µg 0%
- Vitamin E 0.39 mg 3%
- Vitamin K 25 µg 21%
- Thiamin (B1) 0.15 mg 13%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.6 mg 4%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.16 mg 9%
- Folate (B9) 42 µg 11%
- Vitamin B12 0 µg 0%
- Choline 17.4 mg 3%
Minerals
- Calcium 43 mg 3%
- Iron 2.1 mg 12%
- Magnesium 24 mg 6%
- Phosphorus 53 mg 4%
- Potassium 200 mg 4%
- Zinc 0.27 mg 2%
- Copper 0.08 mg 9%
- Manganese 0.24 mg 11%
- Selenium 0.7 µg 1%
Similar foods
- Snow pea sproutraw22 kcal / 100 g
- Sugar pearaw48 kcal / 100 g
- Edible-podded peasraw42 kcal / 100 g
- Mange-toutraw33 kcal / 100 g
- Sugar-snap peasraw34 kcal / 100 g
- Mange-tout peasraw32 kcal / 100 g
- Mangetout peas37 kcal / 100 g
- Peasraw83 kcal / 100 g
- Green peasraw68 kcal / 100 g
- Green pea podsraw72 kcal / 100 g
Questions about Snow peas
Do you need to string snow peas before cooking them?
Often, yes: pinch off the stem end and pull it down the length of the pod to remove any tough string. Very young, tender pods may need no more than the stem trimmed.
How long should you cook snow peas?
For a crisp result, blanch them in boiling water for 1–2 minutes, then drain; for a stir-fry, add them near the end and cook for 2–3 minutes. They should stay bright green and slightly crunchy.
Can you eat snow peas raw?
Yes. Rinse them well, trim the stem ends and remove any tough strings; serve whole with a dip or slice them into salads.
How do you keep snow peas fresh?
Keep them unwashed in a bag or covered container in the fridge and use them within a few days, as the pods lose their crispness. Wash and trim them just before cooking or eating.
Can you freeze snow peas?
Blanch trimmed pods in boiling water for about 1 minute, cool them quickly in iced water and dry them well before freezing in a sealed bag. They are best added straight from frozen to stir-fries or soups rather than thawed for salads.
What dishes can you use snow peas in?
Their crisp pods work well in quick stir-fries with noodles, ginger and prawns, and in spring vegetable soups. Add them near the end of cooking so they keep their colour and bite.
Are snow peas the same as sugar snap peas?
No. Snow peas have broad, flat pods with tiny peas inside, while sugar snap peas have plumper, rounded pods and a more substantial crunch; both pods are eaten whole.
How do you choose fresh snow peas?
Look for vivid green, firm pods that feel crisp and have no limp patches or yellowing. Smaller, flatter pods are often tender; avoid pods that look swollen or feel leathery.
Source: Canadian Nutrient File 2408 · per 100 g · carbohydrate per EU label, fibre excluded
