Peas, edible-podded, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Edible-podded peas, often called snap peas or snow peas, are vibrant green legumes eaten whole, pod and all. They offer a delightful crunch and a sweet, fresh flavor that's more vegetal than their shelled counterparts. Nutritionally, they are a low-calorie, high-fiber choice, providing a good source of plant-based protein and vitamin C.
Calorie split: 26% protein · 70% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People adore them for their satisfying snap and natural sweetness, which shines in both raw and lightly cooked preparations. Their versatility makes them a staple in stir-fries, salads, and as a crunchy snack.
⚠️ Watch-outs & how to enjoy it better
For some, the high fiber content can cause digestive discomfort like bloating if eaten in large quantities. To mitigate this, start with smaller portions and ensure adequate water intake. While not a common allergen, those on blood thinners should be mindful of their consistent vitamin K content.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Provides a good plant-based protein boost with very low fat.
- Rich in antioxidants like vitamin C and beta-carotene.
- Low-calorie, nutrient-dense addition to meals for weight management.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Unlike garden peas, edible-podded peas are harvested while the pod is still flat and immature, which is why you eat the entire pod, seeds and all.
Full nutrition (USDA data · scales with serving)
| Water | 88.9 g |
| Energy | 42.0 kcal |
| Energy | 176 kj |
| Protein | 2.8 g |
| Total lipid (fat) | 0.20 g |
| Ash | 0.56 g |
| Carbohydrate, by difference | 7.5 g |
| Fiber, total dietary | 2.6 g |
| Total Sugars | 4.0 g |
| Calcium, Ca | 43.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 53.0 mg |
| Potassium, K | 200 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 0.27 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.24 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 60.0 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.60 mg |
| Pantothenic acid | 0.75 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 42.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 42.0 ug |
| Folate, DFE | 42.0 ug |
| Choline, total | 17.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 54.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 630 ug |
| Carotene, alpha | 44.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1087 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 740 ug |
| Vitamin E (alpha-tocopherol) | 0.39 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 25.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.09 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.10 g |
| Isoleucine | 0.16 g |
| Leucine | 0.23 g |
| Lysine | 0.20 g |
| Methionine | 0.01 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.10 g |
| Valine | 0.27 g |
| Arginine | 0.13 g |
| Histidine | 0.02 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.23 g |
| Glutamic acid | 0.45 g |
| Glycine | 0.07 g |
| Proline | 0.06 g |
| Serine | 0.13 g |
FAQ
What's the difference between snow peas and snap peas?
Snow peas have flat, thin pods with very small, underdeveloped peas inside. Snap peas have plumper, rounded pods with more developed peas, offering a sweeter flavor and a more pronounced 'snap'.
Do I need to remove the strings before eating?
Modern varieties are often bred to be 'stringless.' However, if you see a tough string along the seam, it's best to pull it off for a better eating experience.
Can you eat them raw?
Yes, they are delicious raw in salads or as a dip with hummus. Their crisp texture and sweet flavor are a highlight when fresh.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.42 kcal/g · 27% calories from protein · 2.6 g fiber · 4.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.