Snap Peas: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of snap peas has 26 calories, 1.6 g fiber and 37.8 mg vitamin C. Full snap peas nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Snap peas provide 26 calories per 1 cup (63 g), along with 1.8 g of protein, 4.8 g of carbohydrates, and 1.6 g of fiber. They are a good source of vitamin C, offering 37.8 mg, which is 42% of the daily value.
This page explores the nutritional profile of snap peas, detailing their benefits and how they fit into various dietary goals. It includes information on calories, macronutrients, and vitamins per serving.
Snap Peas Nutrition Facts (Per Serving and Per 100 g)
The nutrition facts table below outlines the detailed composition of snap peas per 1 cup and per 100 g serving.
Values are for 1 cup (63 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 26 | 42 | 1% |
| Protein | 1.8 g | 2.8 g | 4% |
| Carbohydrates | 4.8 g | 7.5 g | 2% |
| Fiber | 1.6 g | 2.6 g | 6% |
| Sugar | 2.5 g | 4.0 g | - |
| Fat | 0.1 g | 0.2 g | 0% |
| Vitamin C | 37.8 mg | 60.0 mg | 42% |
| Potassium | 126 mg | 200 mg | 3% |
| Vitamin K | 15.8 mcg | 25.0 mcg | 13% |
About 70% of snap peas calories come from carbohydrates, 26% from protein and 4% from fat.
Snap Peas by Health Goal
The by-goal ratings section evaluates how snap peas align with common dietary objectives, such as weight loss and blood sugar management.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Excellent | 26 calories per serving with 1.6 g fiber for fullness |
| Blood sugar / diabetes | Excellent | Glycemic load of about 1 per serving |
| Immunity | Good | Provides 37.8 mg vitamin C (42% DV) |
| Digestion | Fair | 1.6 g fiber per serving supports regularity |
| Heart health | Good | Potassium (126 mg) and fiber, very low sodium |
| Muscle gain | Fair | Low in protein (1.8 g); best as a vitamin-rich choice, not a protein source |
Snap Peas and Blood Sugar
Glycemic index: 15. Glycemic load: 1 per serving.
Snap Peas has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Snap Peas Compares to Other Vegetables
The comparison table highlights how snap peas stack up against other vegetables in terms of nutritional content.
| Vegetable (per 100 g) | Calories | Sugar (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Snap Peas | 42 | 4.0 | 2.6 | 60.0 |
| Green Beans | 31 | 3.3 | 2.7 | 12.2 |
| Peas | 81 | 5.7 | 5.7 | 40.0 |
| Edamame | 121 | 2.2 | 5.2 | 6.1 |
Snap Peas Myths, Checked
You should shell snap peas , False. Sugar snap peas have edible pods and are eaten whole.
Snap peas and snow peas are the same , Misleading. Snap peas are plump and sweet; snow peas are flat with tiny peas.
How to Track Snap Peas
Vegetable portions and cooking method both change the numbers, so the same snap peas can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log snap peas accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of snap peas?
One cup of snap peas contains 26 calories, making them a low-calorie vegetable option for various diets.
Is snap peas good for weight loss?
Snap peas can be beneficial for weight loss due to their low calorie count and high fiber content, which aids in satiety.
Can people with diabetes eat snap peas?
People with diabetes can eat snap peas, as they have a low glycemic index of about 15, which helps manage blood sugar levels.
How much vitamin C is in snap peas?
Snap peas are high in vitamin C, providing 37.8 mg per cup, which contributes significantly to the daily recommended intake.
Is snap peas high in sugar?
Snap peas contain 2.5 g of sugar per cup, which is relatively low compared to many other vegetables and fruits.
Can you eat sugar snap pea pods?
Yes, you can eat sugar snap pea pods, as they are edible and provide a crunchy texture and sweet flavor.
Key Takeaways
- Snap peas are low in calories, with only 26 calories per cup.
- They provide 1.6 g of fiber, which supports digestive health.
- Each serving contains 37.8 mg of vitamin C, contributing to immune function.
- With a glycemic index of about 15, they have a minimal impact on blood sugar.
- Snap peas have 2.5 g of sugar, making them a low-sugar vegetable choice.
- They are versatile and can be enjoyed raw or cooked in various dishes.
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