Snow Peas Nutrition Calculator — Calories & Nutrition per Serving

Raw snow peas (FDC 170010) deliver 60mg vitamin C per 100g (67% DV) — more than oranges (53.2mg) and comparable to strawberries (58.8mg). Combined with 2.08mg iron per 100g (12% DV), snow peas uniquely pair a strong vitamin C source with meaningful plant-based iron in the same food. Vitamin C enhances non-heme iron absorption, making this pairing particularly relevant for iron-tracking purposes ^[1].

At 42 calories per 100g with 2.8g protein and 2.6g fiber, snow peas occupy a middle ground between ultra-low-calorie leafy greens and calorie-denser legumes. The protein content provides 27% of calories from protein — high for a vegetable but lower than shelled green peas (5.4g protein at 81 kcal). The edible pod adds fiber and vitamin C that would be lost if only the peas inside were consumed ^[1].

One cup of whole snow peas (~63g) provides 38mg vitamin C (42% DV), 1.3mg iron (7% DV), and 1.76g protein at just 26 calories. Ten pods (~34g) add only 14 calories while contributing meaningful vitamin C (20mg, 22% DV). As a snack or stir-fry addition, snow peas carry a notably dense micronutrient payload relative to their calorie cost ^[1].

Snow peas are consumed pod and all — unlike shelled green peas where the pod is discarded. This fundamental difference changes the nutritional profile significantly: shelled green peas have 81 calories per 100g (nearly double snow peas' 42 kcal) with 5.4g protein and 5.7g fiber — but only 40mg vitamin C (vs. snow peas' 60mg) ^[1].

The pod contributes the bulk of snow peas' vitamin C and a significant portion of the fiber (2.6g). The immature peas inside are smaller and less starchy than mature shelled peas, which is why snow peas have only 7.55g carbohydrates versus green peas' 14.5g. For carb-conscious logging, snow peas have roughly half the carbohydrate density of shelled peas ^[1][2].

Sugar snap peas (also edible-podded) share the same USDA classification and have essentially identical nutrition to snow peas. The difference is structural — sugar snap peas have rounder, plumper pods with more developed peas inside. For logging purposes, the same per-100g values apply to both snow peas and sugar snap peas ^[1].

Snow peas deliver meaningful amounts of three B-vitamins simultaneously: thiamine (B1) at 0.15mg (13% DV), pantothenic acid (B5) at 0.75mg (15% DV), and vitamin B6 at 0.16mg (9% DV). This breadth across three different B-vitamins from a single vegetable is uncommon — most vegetables are strong in only one or two ^[1].

Folate at 42mcg (11% DV) adds a fourth B-vitamin contribution, though it's lower than leafy greens like endive (142mcg) or arugula (97mcg). Niacin (B3) at 0.6mg (4% DV) and riboflavin (B2) at 0.08mg (6% DV) provide additional but minor B-vitamin contributions. In total, snow peas contribute above-trace amounts of six different B-vitamins ^[1].

For nutrition logging, this B-vitamin breadth means snow peas function as a broad-spectrum micronutrient contributor rather than a single-vitamin powerhouse. Adding one cup of snow peas (~63g) to a stir-fry contributes roughly 8-10% DV across three different B-vitamins alongside strong vitamin C — a diversified contribution at just 26 calories ^[2].

Raw snow peas retain the full 60mg vitamin C and 42mcg folate per 100g. They're commonly eaten raw as crudités or in salads, with a crisp, sweet crunch. Raw is the best option for maximizing vitamin C intake. The natural sweetness (4g sugars) comes from the immature peas and pod sugars ^[1].

Stir-frying is the most common cooking method for snow peas in Asian cuisine. Brief high-heat cooking (2-3 minutes) preserves approximately 67% of vitamin C (~40mg remaining per 100g). The added oil raises calories to approximately 62 kcal/100g but enhances absorption of fat-soluble vitamin K (25mcg) and beta-carotene (630mcg). Iron retention is high at ~2.2mg ^[2].

Blanching (brief boiling then ice-bath) preserves color and crispness but causes the largest vitamin C loss among typical snow pea preparations: approximately 42% loss (to ~35mg). Potassium and folate also leach significantly into the blanching water. Steaming is the best compromise — it preserves approximately 70% of vitamin C (~42mg) with less mineral leaching than boiling ^[2].

By calories and carbs: green beans (31 kcal, 7g carbs) < snow peas (42 kcal, 7.55g) < green peas (81 kcal, 14.5g). Snow peas fall in the middle — more substantial than green beans but significantly lighter than shelled peas. For calorie-conscious logging, green beans are the lightest option ^[1].

By vitamin C: snow peas (60mg) >> green peas (40mg) > green beans (12.2mg). Snow peas deliver 5x more vitamin C than green beans per 100g. By iron: snow peas (2.08mg) > green peas (1.47mg) > green beans (1.03mg). Snow peas lead in both vitamin C and iron — an unusual dual advantage ^[1].

By protein: green peas (5.4g) >> snow peas (2.8g) > green beans (1.83g). If protein is the priority, shelled green peas deliver nearly double the protein. By fiber: green peas (5.7g) > green beans (2.7g) > snow peas (2.6g). Snow peas have a more balanced profile: not the strongest in any single category but competitive across most ^[1].