Sugar Snap Peas Nutrition and Health Benefits

Sugar snap peas are a type of edible pod vegetable that is closely related to the garden pea. They are crunchy and sweet, making them a popular choice for salads, stir-fries, and snacking. 

These peas are a good source of fiber, vitamins C and K, and manganese. They also contain antioxidants and other phytonutrients that can offer health benefits.

Learn more about their nutritional benefits below!

See How To Grow Sugar Snap Peas?

Snap peas plant

Sugar Snap Peas Nutrition

A cup (160g) of boiled sugar snap peas provides about

  • Calories: 67
  • Carbs: 11.3 grams
  • Fiber: 4.5 grams
  • Protein: 5.2 grams
  • Vitamin C: 76.6 mg, or 128% of the Daily Value (DV)
  • Vitamin A: 1648IU, or 33% of the DV
  • Vitamin K: 40.0 mcg, or 33% of the DV
  • Iron: 3.2 mg, or 18% of the DV
  • Manganese: 0.3 mg, or 13% of the DV
  • Potassium: 384 mg, or 11%of the DV
  • Folate: 46.4 mcg, or 12% of the DV
  • Magnesium: 41.6 mg, 10% of the DV
  • Phosphorus: 88 mg, or 9% of the DV

Health Benefits of Sugar Snap Peas

1. They are a good source of protein

One of the many benefits of sugar snap peas is their high protein content. Just one cup of these little green gems contains seven grams of protein, which is about 11% of the recommended daily intake for adults. That’s pretty impressive, especially for someone on a plant-based diet.

Protein is an essential nutrient that helps our bodies build and repair tissue, create new enzymes and hormones, and provide structure to our cells. It’s also necessary for maintaining a healthy immune system. So, by including these peas in your diet, you’re helping to keep your body strong and healthy.

2. Sugar snaps can help regulate blood sugar

According to the American Diabetes Association, sugar snap peas can help regulate blood sugar. The soluble fiber slows down the absorption of sugar, which helps keep blood sugar levels steady. 

In addition, magnesium can help improve insulin sensitivity and lower blood sugar levels.

Also, they are low on the glycemic index, meaning they won’t cause a sudden spike in blood sugar levels.

3. Snap peas can prevent constipation

If you’re looking for a way to stay regular, you might want to consider adding sugar snaps to your diet. 

They are packed with fiber, which is essential for keeping things moving along smoothly in the digestive tract. 

In addition to helping with constipation, fiber can also reduce the risk of other gastrointestinal issues like hemorrhoids and diverticulitis. 

So if you’re looking for a way to keep your digestive system happy and healthy, they are a great choice.

4. Promote cardiovascular health

Sugar snap peas are a good source of fiber and antioxidants, which can promote cardiovascular health. 

Fiber helps to reduce cholesterol and triglyceride levels in the blood, while antioxidants help to protect against damage to blood vessels. 

They also contain nitrates, which have been shown to improve blood flow and reduce blood pressure.

5. Lowers blood pressure

When it comes to blood pressure, sugar snap peas are a powerhouse vegetable. 

That’s because they’re rich in potassium, a mineral that helps keep your blood pressure in check by countering the effects of sodium. 

Just one cup of peas contains more than 350 mg of potassium — that’s nearly 11% of the recommended daily intake for adults.

Magnesium is another mineral in snap peas that can help lower blood pressure.

It works by helping to relax the muscles in the walls of your blood vessels, which in turn lowers your blood pressure.

 Magnesium also helps to reduce stress and anxiety, which can further contribute to lowering blood pressure levels. If you are looking to lower your blood pressure, adding magnesium to your diet may be a helpful step.

6. May boost the immune system

It’s no secret that a strong immune system is key to maintaining good health. Sugar snap peas are a great source of vitamins and minerals that may help boost the immune system. 

For example, they are a good source of vitamin C, which is known for its role in supporting the immune system. 

They also contain other nutrients like zinc and selenium, which also play a role in maintaining a healthy immune system. 

So if you’re looking for ways to help keep your immune system strong, adding these peas to your diet is a great place to start.

7. Promotes weight loss

When it comes to weight loss, sugar snap peas are a powerhouse. They’re low in calories and fat, but high in fiber and protein, both of which are essential for weight loss. Fiber helps keep you feeling full longer and prevents overeating, while protein helps build lean muscle mass and boosts your metabolism.

8. Sugar snap peas can fight cancer

Sugar snap peas are packed with antioxidants, including carotenoids and flavonoids.

These nutrients scavenge harmful free radicals that can damage cells and lead to cancer. 

Sugar snap peas are also a good source of fiber, which has been shown to protect against colorectal cancer.

In addition, sugar snap peas contain phytochemicals that have been shown to inhibit the growth of cancer cells. 

9. Improves bone health

Sugar snap peas are a source of several nutrients that are important for bone health, including calcium, vitamin K, and magnesium. 

Calcium is the most abundant mineral in the body and is essential for bone formation and maintenance. 

Vitamin K is required for the proper absorption of calcium and helps to maintain bone density. 

Magnesium is involved in many biochemical reactions in the body, including those necessary for bone formation. 

Sugar snap peas also contain phytoestrogens, which are plant-derived compounds that mimic the effects of estrogen in the body. 

Estrogen is important for bone health because it helps to maintain bone density and prevents osteoporosis. 

In postmenopausal women, estrogen levels decline, which can lead to bone loss. Phytoestrogens may help protect against this bone loss by reducing the rate of estrogen decline. 

10. They can aid in weight loss.

Sugar snap peas are a low-calorie, high-fiber food that can help you lose weight. 

One cup of sugar snap peas contains only 38 calories, but it provides you with 5 grams of fiber. That means it can help you feel full and satisfied after eating, so you’re less likely to overeat. 

Sugar snap peas are also a good source of protein, which is essential for weight loss. A cup of sugar snap peas contains 7 grams of protein.

11. Reduce the risk of heart disease.

Heart disease is the leading cause of death in the United States, so it’s no surprise that many people are looking for ways to reduce their risk. 

One simple way to do this is to add more snap peas to your diet. 

A recent study found that people who ate at least one serving of snap peas daily had a lower risk of developing heart disease than those who didn’t. 

Sugar snap peas are a good source of fiber, which has been shown to reduce the risk of heart disease. They’re also a good source of vitamins C and K, both of which have been linked to a lower risk of heart disease. If you’re looking for a simple way to reduce your risk of heart disease, add more snap peas to your diet.

12. They are anti-aging

Aging is a natural process that happens to everyone. But, that doesn’t mean you can’t do anything to slow it down. One way to help keep your skin looking young and healthy is by eating sugar snap peas.

Sugar snap peas are full of anti-aging nutrients like vitamins A and C. These nutrients are all great for your skin. Vitamin A helps maintain healthy skin turnover, while vitamin C helps with collagen production and protects against damage from the sun’s UV rays.

How to Cook Sugar Snap Peas

A common method of cooking the peas is steaming or blanching them in hot water.

To cook sugar snap peas, start by trimming off the ends of the pods. You can then either cook them whole or slice them in half. 

If cooking whole, add sugar snap peas to boiling water and blanch for 2-3 minutes. If slicing in half, blanch for 1-2 minutes. 

Drain the snap peas and immediately place them in ice water to stop the cooking process and help retain their bright green color. 

You can also place the peas in a steamer basket over boiling water. Cover the pot and let the peas steam for 3-5 minutes, or until they are crisp-tender, then cool them down.

Once cooled, remove the peas from the ice water and pat them dry and they are ready to use in recipes.

Sugar snap peas recipes

Snap Pea and vegan feta Salad

Combine blanched snap peas, vegan feta cheese, diced red onion, and chopped fresh mint in a large bowl. Dress with lemon juice and olive oil.

This salad is a great way to get your fix of fresh vegetables. The peas and vegan feta are a perfect match, and the lemon dressing brings it all together. This salad can be served as a side or main dish.

This salad is best enjoyed immediately but will keep in the fridge for a day or two.

Sautéed sugar snap Peas with Garlic and Shallots

To make this dish, sauté sugar snap peas in a little olive oil until they are crisp-tender. Then, add in garlic and shallots and cook until both are fragrant. 

Season with salt and pepper to taste and serve immediately.

This dish can be enjoyed as a side dish and can be served hot or cold. 

If you’re looking for more protein, add some tofu to the mix. 

No matter how you enjoy it, this dish will surely be a hit!

Roasted Snap Peas with Parmesan

Toss snap peas with olive oil, salt, pepper, and vegan parmesan cheese, then roast in a preheated oven until tender and slightly browned. Serve as is or over your favorite pasta dish.

Stir-Fried Snap Peas and Mushrooms

This stir-fry is a delicious way to use up any veggies you have on hand. 

  • In a large skillet, heat some oil over medium heat. Add 1 pound of snap peas and 8 ounces of sliced mushrooms. Cook for 5 to 7 minutes, occasionally stirring until the vegetables are tender.
  • Add 2 cloves minced garlic and cook for an additional minute
  • Stir in 2 tablespoons soy sauce and 1 tablespoon rice vinegar
  • Serve over cooked rice or noodles for a tasty and satisfying meal
Roasted Sugar Snap Peas

There’s something so satisfying about roasted snap peas. They get nice and crispy on the outside while remaining perfectly tender and moist on the inside. 

This recipe is super simple; you only need some snap peas, oil, and seasonings. I like to keep things classic with just salt and pepper, but feel free to get creative with your favorite spices.

Once your ingredients are gathered, preheat your oven to 400 degrees Fahrenheit. Then, toss your peas with oil and your chosen seasonings. Spread them on a baking sheet and roast for about 15-20 minutes or until they’re as crispy as you like them.

Roasted sugar snaps are the perfect side dish for just about any meal. They’re great on their own, or you can serve them alongside some grilled tofu.

However you enjoy them, I hope you give this recipe a try.

Snap Pea and Arugula Salad

This salad is a great way to get your greens in! The arugula provides a nice peppery flavor, while the snap peas add sweetness and crunch. 

In a medium bowl, combine blanched peas, arugula, red onion, olive oil, and lemon juice. 

Season with salt and pepper to taste. Serve immediately or store in the fridge for later. 

I like to top mine with some shaved Parmesan cheese and a lemon vinaigrette.

Final Thoughts

Snap pea is a delicious and nutritional powerhouse, providing an excellent source of vitamins, minerals, and fiber. They are particularly rich in vitamins A and C, folate, and potassium. 

They also contain important phytonutrients such as carotenoids and flavonoids.

Whether you enjoy them baked or in a stir-fry, they are sure to add a bit of sweetness and crunch to your meal. 

I hope you have enjoyed learning a little more about sugar snap peas and that you will give them a try the next time you are looking for a healthy and tasty option.

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sweet snap peas shelled on white background

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