Snow Peas Calories, Health Benefits, And Side Effects

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Snow peas are members of the legume family, and they’re related to other plants like green beans, soybeans, and lentils. In fact, snow peas taste very similar to green beans in many ways.  They are also called sugar snap peas and are eaten pod and all, and they taste sweet. In this article, we will take a detailed look at snow peas, including their health benefits, calories, and their effect on our body. Other than that, we will also examine the side effects of eating snow peas, so you can decide whether or not to enjoy them in your diet plan.


Snow Peas Calories And Nutrients

According to nutrition information provided by the USDA, a cup serving (65 g) of whole, raw snow peas provides 27 calories. It also contains the following nutrients (6):

  • Fat: 0.1 g
  • Sodium: 2.5 mg
  • Carbohydrates: 4.8 g
  • Fiber: 1.6 g
  • Sugars: 2.5 g
  • Protein: 1.8 g
  • Vitamin C: 37.8 mg
  • Iron: 1.3 mg
  • Potassium: 126 mg

Read More: Are Bell Peppers Good For You? Nutrition And Health Benefits Of These Vegetables

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Snow Peas Health Benefits

Don’t let their small stature deceive you. Snow peas are a nutritional powerhouse. 

Here are some of the health benefits of this legume:

Prevent Constipation 

Snow peas are a great source of fiber. Fiber is the part of plant foods that our bodies cannot digest, but it’s important for keeping bowel movements regular and preventing constipation (4).

Prevent Anemia

Iron deficiency anemia can cause weakness, fatigue, headaches, and cold hands and feet (5). Luckily, snow peas contain iron– a cup contains 1.3 mg of this vital nutrient (6).

Strengthen Bones

Calcium isn’t the only nutrient that helps strengthen bones. Snow peas also contain phosphorus. It is a  mineral that’s necessary to build strong bones and teeth (3).

Fight Inflammation 

Chronic inflammation is linked to heart disease, atherosclerosis, Alzheimer’s disease, and even cancer. Fortunately, snow peas are a great source of vitamin C, which studies have shown can decrease inflammatory markers in the body (9).

Promote Weight Loss 

Snow peas are an ideal weight-loss food because they’re low in calories and high in fiber – two important aspects of any healthy diet plan. 

Aid Eye Health  

Vitamin A is responsible for keeping the retina healthy in your eyes (8). A serving of snow peas contains 37.8 mg of vitamin A, which is 141% of the daily value (DV) (6).

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Snow Peas Side Effects And Interactions

Because snow peas are a legume, they may cause adverse reactions for people with allergies or sensitivities to legumes such as peanuts or soybeans (1). Additionally, some studies have shown that excessive consumption of legumes like beans and chickpeas can negatively impact mineral absorption and lead to nutritional deficiencies (2). Because they have too much fiber, overeating them may cause bloat and indigestion (7). 

If you decide to eat snow peas, make sure you do not overindulge, otherwise, you might negate all the health benefits discussed above. 

If you’re currently taking medications or have health conditions like diabetes or kidney disease, then you must consult your doctor before consuming snow peas. This is especially true if you’re on blood thinners, as snow peas contain very low amounts of vitamin K. This can lead to excessive blood loss if taken with medications that thin the blood (10).

The Bottom Line

If you enjoy eating snow peas, there’s no reason not to. They are a low-calorie, protein-rich food that is a great addition to any diet. They’re also an excellent source of vitamin C and fiber, which are two very important nutrients for your overall health. Just make sure you don’t overindulge in them.


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