Snowpeas, frozen, cooked, fat added
Common food
Photo: Wikipedia
Snow peas, flash-frozen at peak freshness and then cooked with a touch of added fat, transform into tender-crisp, vibrant green pods with a subtle, sweet grassiness. Their signature snap gives way to a juicy interior, making them a textural star. Nutritionally, they offer a lean, fiber-rich profile with a modest calorie count, ideal for adding volume and nutrients.
Calorie split: 18% protein · 47% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People adore snow peas for their delightful crunch and fresh, sweet flavor that brightens any dish. They are celebrated for their versatility, easily transitioning from stir-fries and salads to simple steamed sides, embodying a quick, healthy, and elegant ingredient.
⚠️ Watch-outs & how to enjoy it better
The added fat in this preparation increases calorie density compared to plain steamed peas. Those monitoring fat intake or seeking the lowest-calorie option might prefer them plain. To counteract, use minimal added fat (like a spritz of oil) or pair the dish with a large volume of other non-starchy vegetables to balance the overall meal.
Key benefits
- Excellent source of plant-based protein for a vegetable
- High in dietary fiber, supporting digestive health
- Low in calories, suitable for weight management
- Rich in vitamins C and K, and minerals like iron
- Contains antioxidants like lutein and zeaxanthin
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Unlike their shelling pea relatives, snow peas are bred to have a flat, edible pod with tiny, underdeveloped seeds, making the entire pod the prize.
Full nutrition (USDA data · scales with serving)
| Water | 84.2 g |
| Energy | 73.0 kcal |
| Protein | 3.4 g |
| Total lipid (fat) | 2.9 g |
| Carbohydrate, by difference | 8.7 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 4.7 g |
| Calcium, Ca | 58.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 56.0 mg |
| Potassium, K | 210 mg |
| Sodium, Na | 126 mg |
| Zinc, Zn | 0.48 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 0.80 ug |
| Vitamin C, total ascorbic acid | 21.3 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.55 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 34.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 34.0 ug |
| Choline, total | 20.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 75.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 741 ug |
| Carotene, alpha | 51.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 864 ug |
| Vitamin E (alpha-tocopherol) | 0.84 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 31.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.74 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 0.42 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.94 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.91 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.89 g |
| PUFA 18:2 | 0.79 g |
| PUFA 18:3 | 0.10 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 |
| Cholesterol | 2.0 mg |
FAQ
How do frozen, cooked snow peas differ from fresh?
Frozen snow peas are typically blanched before freezing, which preserves color and nutrients but can slightly soften their texture. Once cooked, they are very similar to fresh, though fresh may have a marginally crisper snap.
Why is there 'fat added' in the nutritional info?
This indicates the peas were cooked or finished with a small amount of fat, like oil or butter, which adds calories and fat grams. It enhances flavor and mouthfeel but can be omitted in home preparation.
Are snow peas and sugar snap peas the same?
No. Snow peas have flat, thin pods with tiny seeds. Sugar snap peas are a cross between snow peas and garden peas, with a plump, rounded pod and a sweeter, more succulent crunch.
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 0.73 kcal/g · 19% calories from protein · 3.0 g fiber · 4.7 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: 0.60 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.