Sugar Snap Peas Nutrition: Health Benefits, Risks and Cooking Ideas

Sugar snap peas are a low-calorie and satisfying snack with a number of well being advantages.

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Sugar snap peas are nutritious and scrumptious to snack on, however you might additionally say they’ve considerably of a double id.

That’s as a result of, for one, the sugar snap pea is a cross between an English and snow pea, and did not grow to be extensively obtainable till the Nineteen Seventies, per the University of Arizona. They had been created to offer the sweetness of contemporary peas with out the necessity for shelling, which is what makes them so scrumptious and handy to munch on. Sugar snap peas have the identical dietary profile as snow peas.

Secondly, peas are distinctive as a result of though they’re legumes, they’re thought-about a part of each the protein meals group and the vegetable group, per the USDA. They are implausible sources of dietary fiber, vitamin C and B nutritional vitamins. As a bonus, they’re extremely versatile and can be utilized as a stand-alone, low-calorie snack (use them instead of chips for dipping!) or in recipes.

Sugar Snap Peas Nutrition Facts

One cup of sugar snap peas is the same as a single serving. One cup of raw sugar snap peas or snow peas comprises:

  • Calories​: 26
  • Total fats​: 0.1 g
  • Cholesterol​: 0 mg
  • Sodium​: 2.5 mg
  • Total carbs​: 4.8 g
    • Dietary fiber​: 1.6 g
    • Sugar​: 2.5 g
    • Added sugar​: 0 g
  • Protein​: 1.8 g
  • Total fats​: One cup of sugar snap peas has 0.1 grams of whole fats, which incorporates 0.05 grams of polyunsaturated fats, 0.01 grams of monounsaturated fats, 0 grams of saturated fats and 0 grams of trans fats.
  • Carbohydrates​: One cup of sugar snap peas has 4.8 grams of carbs, which incorporates 1.6 grams of fiber and a pair of.5 grams of naturally occurring sugars.
  • Protein​: One cup of sugar snap peas has 1.8 grams of protein.

Vitamins, Minerals and Other Micronutrients

  • Vitamin C​: 42% of your Daily Value (DV)
  • Vitamin A, IU​: 23% DV
  • Vitamin Ok​: 13% DV
  • Vitamin B5​: 9% DV
  • Thiamin (B1)​: 8% DV
  • Folate (B9)​: 7% DV
  • Iron​: 7% DV
  • Manganese​: 7% DV
  • Copper​: 6% DV
  • Vitamin B6​: 6% DV
  • Magnesium​: 4% DV
  • Riboflavin (B2)​: 4% DV
  • Potassium​: 3% DV
  • Phosphorus​: 3% DV

The Health Benefits of Sugar Snap Peas

Sugar snap peas provide loads of vitamins in a small, crunchy bundle. They generally is a handy a part of a nutritious eating regimen that helps you handle a wholesome weight, and can even profit your pores and skin, coronary heart and extra.

1. Sugar Snap Peas Are a Low-Calorie and Satisfying Snack

An total cup of uncooked sugar snap peas comprises simply 26 energy, however will allow you to really feel satiated with fiber, protein and water.

Adding extra vegetables and fruit like sugar snap peas to your eating regimen is a healthy way to lose or maintain weight, per the U.S. Centers for Disease Control and Prevention (CDC). The water and fiber in greens add quantity to your dishes, which means you possibly can eat the identical quantity of meals with fewer energy than many different meals.

In reality, vegetable consumption was correlated with weight reduction in a July 2014 examine of 120 adults with chubby on diets printed within the European Journal of Clinical Nutrition. A wholesome low-calorie eating regimen that features 5 servings of greens per day can result in sustained weight reduction, with related reductions in heart problems threat components, notice the researchers.

Sugar snap peas may be one scrumptious strategy to range your vegetable consumption. “Any vegetable is a great dietary selection,” says Mia Syn, RDN. “They are naturally nutrient-dense, which means they supply a big quantity of nutritional vitamins and minerals relative to the energy they include. They additionally present fiber, an necessary nutrient that many Americans fall brief on, in addition to nutritional vitamins, minerals and antioxidants.”

Each cup of sugar snap peas offers 1.6 grams of heart-healthy fiber. It could not sound like quite a bit, however each little bit helps you attain your day by day really useful aim of 25 grams to 38 grams, per the Academy of Nutrition and Dietetics. On common, Americans eat simply 10 to fifteen grams of whole fiber per day, in response to Harvard Medical School.

Enjoying 5 servings of fruits and vegetables daily is linked to a barely decrease threat of coronary heart assault and stroke, whereas 10 servings a day is tied to a 28 p.c decrease threat of coronary heart illness and a 31 p.c decrease threat of untimely loss of life, per a February 2017 evaluate within the International Journal of Epidemiology.


Sugar snap peas additionally present the crispiness you might crave in crunchy chips, crackers or different processed snacks, however in an entire meals type. “I like sugar snap peas for snacking, like dipping them into hummus or guacamole,” Syn says.

“They can even add crunch to a salad. They are crispier and have a tendency to have a sweeter style than snow peas.”

2. Sugar Snap Peas Are High in Vitamin C

In simply 1 cup of sugar snap peas, you will get practically half of your day by day worth of vitamin C, which offers all kinds of well being advantages.

“Vitamin C is a water-soluble vitamin and highly effective antioxidant necessary for collagen manufacturing, an necessary structural part of pores and skin,” Syn says. The vitamin C content material in your pores and skin naturally decreases as you become old, per the Oregon State University Linus Pauling Institute.

Diet is the commonest reason for a low degree of collagen in the body apart from getting old, and it can lead to wrinkles and crepey pores and skin. Too little collagen additionally results in well being points like weakening muscle groups, joint ache, osteoarthritis and even gastrointestinal issues because of the thinning of the digestive tract lining, per the Cleveland Clinic.

This necessary antioxidant can even hold your gum tissues wholesome and robust. In reality, vitamin C is tied to a decrease threat of gum illness, per a July 2019 evaluate within the International Journal of Environmental Research and Public Health.

“Vitamin C additionally helps the physique take up iron from plant meals, making it extra bioavailable to the physique,” Syn says. With sugar snap peas, you get two advantages in a single: In addition to vitamin C, in addition they present 7 p.c of your day by day worth of iron.

Iron is important for creating hemoglobin, a chemical that carries oxygen in your crimson blood cells, per Harvard Medical School. It additionally helps to create myoglobin, a protein present in muscle cells. It’s essential to activate particular enzymes and make collagen, amino acids, hormones and neurotransmitters.

3. Sugar Snap Peas Provide a Range of B Vitamins

With each serving of sugar snap peas, you get the next B nutritional vitamins:

  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Vitamin B5
  • Vitamin B6
  • Folate (B9)

Your physique wants B nutritional vitamins to type crimson blood cells and produce vitality from the meals you eat, per the U.S. National Library of Medicine.

Although B nutritional vitamins are sometimes present in proteins like fish, meat, eggs and dairy merchandise, sure plant meals like leafy inexperienced greens, beans and peas like sugar snap peas even have B nutritional vitamins.

Folate, also referred to as vitamin B9, is very necessary throughout being pregnant as a result of getting sufficient helps to decrease the chance of backbone and mind deformities within the child, per the Academy of Nutrition and Dietetics. Meanwhile, vitamin B6 helps to supply insulin, create non-essential amino acids (the constructing blocks of protein) and combat an infection.

Sugar Snap Peas Health Risks

Allergy to peas just isn’t frequent however has been reported. In reality, you possibly can have an allergic response from any meals containing protein, per the U.Ok.-based charity Anaphylaxis Campaign. Speak to an allergist should you suspect you’ve got had a response to sugar snap peas.

Food allergy signs could embrace itching, swelling, issue respiratory, stomach ache, nausea, vomiting and, in uncommon instances, life-threatening anaphylaxis.

There are not any identified drug interactions with sugar snap peas. If you have got questions or issues about drug interactions or when to take your medicine, speak to your physician.

Sugar Snap Peas Preparation and Helpful Tips

There are a number of methods you possibly can take pleasure in sugar snap peas as a part of a wholesome snack or meal. Here’s the best way to retailer and prepare dinner with sugar snap peas to get probably the most out of them.

Don’t wait too lengthy to eat them.​ Because the sugar in sugar snap peas shortly turns into starch (as a lot as 40 p.c is transformed in only a few hours!), it is best to eat them as quickly as attainable, per the University of Illinois Extension. Fresh peas hold for 2 to a few days within the fridge. Hold off on washing your peas till you are able to eat them.

Add them to a wide range of dishes.​ Although sugar snap peas are implausible on their very own as a snack, they may also be added to a salad, pasta or stir-fry for refreshing taste with out many energy, per the North Carolina Cooperative Extension.

Two straightforward methods to eat sugar snap peas: Sauté them with olive oil, salt and pepper or toss uncooked sugar snap peas with tomatoes, crimson pepper, crimson onion, walnuts, cranberries and crumbled feta for a satisfying salad.

Alternatives to Sugar Snap Peas

You can strive a number of varieties of peas and different legumes instead of sugar snap peas. Alternatives embrace:

  • Snow peas
  • English peas
  • Chickpeas
  • Cannellini beans
  • Lentils

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