Snow Peas (Chinese Pea): Nutritional Values and Potential Benefits

The snow pea is an edible pod pea with flat pods and thin pod walls. They are often included in Asian cuisine as a delicious and nutritious addition to your meals, providing a fresh and sweet crunch to a variety of dishes.

This article explores the nutritional properties of snow peas and their potential benefits.

The Nutritional Value of Cooked Snow Peas

One cup of cooked snow peas(160g) has 4.96g of fiber, almost half of the amount most Americans are getting on a daily basis. They contain lutein and zeaxanthin, two carotenoids that have been shown to be extremely protective of the eyes. They also have 94 mg of calcium and 346 mg of heart-healthy potassium, plus a little vitamin C (35 mg), folate (56 mcg), and a very respectable 2,098 IUs of vitamin A, including 1,210 of beta-carotene. Snow peas are also a good source of bone-building vitamin K: One cup of the cooked peas contains 48 mg. All this for about 83 calories.

Snow Peas (Chinese Pea): Nutritional Values and Potential Benefits-CookingEggs

Raw Snow Peas Nutrition Facts Label

Nutrition Facts

Serving Size: 100g

Amount Per Serving
Calories 42

% Daily Value*
Total Fat 0.2g 0%
Saturated Fat 0.039g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 4mg 0%
Total Carbohydrate 7.55g
Dietary Fiber 2.6g 9%
Sugars 4g 8%
Protein 2.8g

Calcium 43mg 3%
Iron 2.08mg 12%
Potassium 200mg 4%
Zinc 0.27mg 2%
Vitamin A 54μg 6%
Vitamin C 60mg 67%
Vitamin K 25μg 21%

* Percent Daily Values are based on a 2000-calorie diet.

The following tables show the nutritional content of cooked snow peas per 100-gram (about 3.5 ounces) serving.

All nutritional data is sourced from the Source: USDA Food Data Central, percent daily values are based on a 2000-calorie diet.


VitaminAmount% Daily Value
Vitamin A, RAE66 μg7%
Ascorbic acid (Vitamin C)21.9 mg24%
Cholecalciferol (Vitamin D)0 μg0%
Tocopherol (Vitamin E)0.47 mg3%
Vitamin K30.1 μg25%
Thiamin (Vitamin B1)0.064 mg5%
Riboflavin (Vitamin B2)0.119 mg9%
Niacin (Vitamin B3)0.561 mg4%
Pantothenic acid Vitamin B5)0 mg0%
Pyridoxine (Vitamin B6)0.173 mg10%
Biotin (Vitamin B7)0 μg0%
Folate (Vitamin B9)35 μg9%
Cobalamine (Vitamin B12)0 μg0%
Choline20.9 mg4%

The data indicate that snow peas are a good source of dietary fiber.

Snow peas are notably high in vitamin C, it is important for the immune system, skin health, and wound healing.

They also contain some vitamin A in the form of beta-carotene, which is important for vision and skin health.

Snow peas provide vitamin K, which plays a crucial role in blood clotting and bone health.


NutrientAmount% Daily Value
Calcium59 mg5%
Copper0.09 μg0%
Iron2.39 mg13%
Magnesium28 mg7%
Phosphorus58 mg5%
Selenium0.8 μg1%
Zinc0.49 mg4%
Potassium216 mg5%
Sodium121 mg5%

Snow peas contain a small amount of potassium, an essential mineral that helps regulate blood pressure and muscle function.
They provide a moderate amount of iron, which is important for oxygen transport in the blood.

Benefits of Snow Peas

Like many vegetables, snow peas offer a wide range of health benefits due to their nutritional content and unique properties. Here are some of the potential benefits of including snow peas in your diet:

  • Low in Calories: Snow peas are a low-calorie food, making them a great choice for those looking to manage their weight while still getting essential nutrients.
  • Low in Fat and Sodium:  Snow peas are naturally low in both fat and sodium.
  • Bone Health: The presence of vitamin K in snow peas is essential for bone health as it plays a role in calcium regulation and bone mineralization.
  • Blood Sugar Control: The fiber in snow peas may help stabilize blood sugar levels, making them a good option for people with diabetes or those looking to prevent blood sugar spikes. The dietary fiber in snow peas also can aid in digestion and prevent constipation, promoting a healthy gut.
  • Antioxidants: Snow peas contain various antioxidants that can help protect cells from damage and reduce the risk of chronic diseases.
  • Immune Support: The high vitamin C content in snow peas can boost the immune system and help the body fight off infections. The combination of vitamin C and other antioxidants in snow peas can contribute to healthier, more vibrant skin by protecting it from oxidative damage.
  • Eye Health: Snow peas contain beta-carotene, which is converted into vitamin A in the body. Vitamin A is crucial for good vision and maintaining eye health.

When you cook snow peas, the nutrient content may change, but they can still be a healthy addition to your diet. To retain the maximum nutritional value, it's best to cook them quickly by methods like blanching or stir-frying.

How To Use Snow Peas

The pods of snow peas are flat. If you can see the shape of the peas through the non-opaque shiny pod and the pods snap when you bend them in half, you will be selecting the freshest snow peas with the best flavor. Smaller snow peas tend to be sweeter.

Snow peas don't need to be shelled, but the fibrous strings that run down each side of the pods should be removed. Snap the stem and use it to pull the strings off the pod. Most snow peas do not have strings, but if you find yours do, it is best to remove them before cooking.

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