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Snow peas nutrition facts

Snow peas, also known as Chinese sugar peas, are immature pea pods in the legume family vegetables, commonly featuring in the stir-fried dishes. They primarily differ from the common garden peas in that their whole pod, including peel, is eaten.

Scientific name: Pisum sativum var. macrocarpon. Both sugar snap and snow pea pods are popular as mange tout (which mean, "eat all" in French) in France.

snow pea
Snap pea in a pea plant.
Photo courtesy: Forest and Kim Starr

Snow peas are cool season, annual crops. They growing best in sandy, fertile soils. The whole crop takes about 55-70 days from seedling to harvest. Varieties of snow pea cultivars include dwarf bush type and spreading vine type. Vine cultivars require trellis support for optimum growth.

Snow peas pods are flat; possess semi-opaque skin with tiny, flat seeds inside. They differ from sugar snap peas wherein the pods are full, cylindrical with thick, edible skin and round, green seeds inside as in case of shelling (garden) peas (in shelling peas, however, the skin is inedible).

Snow pea tendrils are furling, tender tips of young pea plants. Employed in cooking and salads, pea tendrils feature pleasant pea flavor.

Health benefits of snow peas

  • Snow peas and snap peas feature similar nutrition composition. They both carry relatively fewer calories than that of green shelling peas (English peas). 100 g pods provide just 42 calories against 81 calories of green peas. However, snow pea pods indeed possess more vitamins, minerals and other plant nutrients than the traditional shelling peas.

  • Since snow peas consumed as a whole, they provide relatively higher dietary fiber. Dietary fiber helps in smooth bowel movements, reduce blood cholesterol levels, and obesity.

  • Chinese sugar peas are excellent sources of vitamin C (60 mg/100 g orr 100% of DV). Fresh pods carry 1.5 times more vitamin-C than garden peas. Vitamin-C is a powerful natural water-soluble antioxidant. Vegetables rich in this vitamin help the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the human body.

  • Fresh snow pea pods are good source of folic acid. 100 grams of fresh peas provides 42 μg or 10.5% of recommended daily levels of folates. Folates, along with vitamin B-12, are one of the B-complex groups of vitamins required for cellular DNA synthesis. Research studies suggest that adequate folate-rich foods in the expectant mothers would help prevent neural tube defects in newborn babies.

  • Likewise in shelling peas, they are also rich in phytosterols, especially ß-sitosterol. Studies suggest that vegetables rich in plant sterols like legumes, fruits, and cereals help lower cholesterol levels in the humans.

  • Chinese sugar peas have more vitamin-K than that in garden peas. 100 g of fresh leaves contain about 25 µg of the daily requirement of vitamin K-1 (phylloquinone). Vitamin-K has been found to have a potential role in bone mass building function by promoting osteoblastic activity in the bone. It has also an established role in Alzheimer's disease patients by limiting neuronal damage in their brain.

  • Fresh snow peas also contain adequate amounts of antioxidants flavonoids such as carotenes, lutein, and zeaxanthin as well as vitamin-A (provide 1087 IU or 37% of RDA per 100 g). Vitamin-A is an essential nutrient which is required for maintaining healthy mucosa, and skin. It is also critical for healthy eyesight. Consumption of natural foods rich in flavonoids helps to protect from lung and oral cavity cancers.

  • Further, snow peas are also good in many other essential B-complex vitamins such as niacin, pantothenic acid, thiamin, and pyridoxine. Furthermore, they are a rich source of many minerals such as, iron, calcium, copper, zinc, selenium, and manganese.


See the table below for in depth analysis of nutrients:

Snow peas nutrition (Pisum sativum var macrocarpon), fresh, raw, values per 100 g. (Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 42 Kcal 2%
Carbohydrates 7.55 g 6%
Protein 2.80 g 5%
Total Fat 0.20 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 2.6 g 7%
Vitamins
Folates 42 μg 10.5%
Niacin 0.600 mg 4%
Pantothenic acid 0.750 mg 15%
Pyridoxine 0.160 mg 12%
Riboflavin 0.080 mg 6%
Thiamin 0.150 mg 12.5%
Vitamin A 1087 IU 36%
Vitamin C 60 mg 100%
Vitamin E 0.39 mg 2.5%
Vitamin K 25 μg 21%
Electrolytes
Sodium 4 mg <1%
Potassium 200 mg 4%
Minerals
Calcium 43 mg 4%
Copper 0.079 mg 9%
Iron 2.08 mg 26%
Magnesium 24 mg 6%
Manganese 0.244 mg 10.5%
Selenium 0.7 μgg 1%
Zinc 0.27 mg 2%
Phyto-nutrients
Carotene-α 44 μg --
Carotene-β 630 μg --
Cryptoxanthin-β 0 μg --
Lutein+zeaxanthin 740 μg --

Selection and storage

Fresh snow peas are at their best in spring; however, you can buy them year around from the markets. Choose fresh, flexible, flat, tender light-green pods.

Avoid dry, wilting, and over-mature pods as they short of flavor. Similarly, avoid those with surface cuts, cracks, bruised, and discoloration.

Once at home, store them in a perforated plastic cover or paper envelope and place inside the vegetable compartment of a refrigerator set at high relative humidity so that they remain tender and crispy for about 2-3 days.


Preparation and serving methods

To prepare, wash in cold water, and pat dry. Remove green calyx attached at the stem end, and dry flower remnants at the tips.

Fresh pods are eaten as a whole. Use them early, while the pods are fresh and crispy. Snow pea pods feature tough string along the sides which you may require to remove before eating them raw or in the dishes.

Here are some serving tips:

Teriyaki snow peas
Teriyaki snow peas and carrots. Photo courtesy: Meal Makeover Moms.
  • Do not overcook snow peas.

  • Snow peas employed in a similar way as snap peas. They commonly feature in the East Asian dishes in appetizer, soups, and stir-fries.

  • Chopped snow pea complement well in raw salads with sprouts, snap peas, shelled garden peas, carrot sticks, yellow beets, etc.

  • They add pleasant chewy texture in the stir-fried dishes. Sautee in oil/butter. Add garlic, and onion and mix in rice or noodle dishes.

  • Gently stir-fry separately before mixing them with other vegetable stir-fries like beans, broccoli, sweet pepper, etc.

  • Sautéed pea pods served with poultry, and seafood like salmon, tuna, etc.



Safety profile

Snow peas generally safe to eat in all individuals. They contain negligible amounts of 50 mg/100 of oxalic acid; a naturally-occurring substance found in some vegetables, which, may crystallize as oxalate stones in the urinary tract in some people. On coparison note: 100 g of spinach carries 970 mg. Adequate intake of water is, therefore, encouraged to maintain normal urine output to minimize the stone risk. (Medical disclaimer).



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