Carbs in Snap Peas/Snow Peas

Carb, Calorie, and Health Info for Sugar Snap Peas and Snow Peas

snow peas
Snow Peas have tiny peas inside the edible pod. Maximilian Stock Ltd./Photolibrary/Getty Images

Regular garden peas are fairly starchy, but some types of peas have tender edible pods, and they have very little starch. Snow peas (also called Chinese pea pods) are flat and have very small peas inside, while sugar snap peas (also called snap peas) have slightly larger ones, and the pod is plumper.  Snap pea is a cross between snow peas and regular green peas.

Carbohydrate and Fiber in Sugar Snap Peas/Snow Peas

  • ½ cup of cooked edible pea pods: 3 grams of effective (net) carbohydrate plus 2 grams of fiber and 32 calories
  • 4 oz (¼ lb) of edible pea pods, raw: 6 grams of effective (net) carbohydrate plus 3 grams of fiber and 47 calories

Glycemic Index for Peas

As with most non-starchy vegetables, there is no scientific study of the glycemic index of edible pea pods.

More Information about the Glycemic Index

Glycemic Load of Peas

  • ½ cup of edible pea pods, raw: 1
  • ½ cup of cooked edible pea pods: 2

  • 4 oz (¼ lb) of edible pea pods, raw: 3

More Information About the Glycemic Load

Health Benefits of Pea Pods with Their Tiny Peas

Snow peas are an excellent source of vitamin C, vitamin K, and vitamin A. They are a very good source of magnesium, iron, and folate, and a good source of thiamin and lutein.

More Nutritional Information About Snap or Snow Peas at Calorie Count.

Selecting and Storing Snow Peas and Snap Peas

Buy pea pods that are a bright green color, without yellow or yellowing areas.

  Snow peas should have very little visible seed, but snap peas will have some.  The pods should be firm and free of damage.

Snow peas and snap peas will deteriorate faster than some other vegetables.  Be sure to keep them in the refrigerator.  I have seen conflicting advice as to whether to wash them before storing,but if you do I assume you'd want to dry them.

Serving Suggestions

- Raw snow peas are great to use as a dipper, instead of  chips or crackers.  Or just munch on them as a crunchy snack.

- Cook them quickly, either by stir-frying, sauteeing, or in the microwave.  They are good just plain with butter or olive oil, or you can season them up however you like.

- Add them to salads, either whole or chopped-up

More Carb Profiles:

Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 28.

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