Sugar snap peas, the crunchy and sweet garden favorites, are more than just a tasty side dish. They’re a nutritional powerhouse, packed with vitamins, minerals, and a unique flavor that can brighten up any meal.

Whether you’re munching them raw or adding them to a stir-fry, sugar snap peas are a delightful addition to your diet.

But what makes them so special? Let’s unravel the mystery of sugar snap peas and discover their nutritional facts and health benefits.

Nutritional Facts of Sugar Snap Peas

Sugar snap peas are not just a treat for your taste buds; they’re a feast for your body too. Here’s what makes them a nutritional gem:

NutrientAmount per 100g
Calories42 kcal
Vitamin C60% of RDI
Vitamin K25% of RDI
Iron10% of RDI

These green pods are low in calories but high in essential nutrients. They’re an excellent source of Vitamin C, which boosts your immune system, and Vitamin K, essential for blood clotting.

The fiber content aids in digestion, and the iron helps in transporting oxygen throughout the body. In short, sugar snap peas are a nutritional dynamo that can be a valuable part of a healthy diet.

10 Health Benefits of Sugar Snap Peas

1. Boosts Immune System

Sugar snap peas are rich in Vitamin C, a powerful antioxidant that strengthens the immune system. Regular consumption can help fend off common colds and infections, keeping you healthy and vibrant.

2. Supports Healthy Digestion

With a good dose of dietary fiber, sugar snap peas promote healthy digestion. They aid in regular bowel movements and prevent constipation, making them a friendly food for your gut.

3. Enhances Heart Health

The nutrients in sugar snap peas, such as folate and Vitamin K, contribute to heart health. They help reduce bad cholesterol levels and support proper blood circulation, reducing the risk of heart diseases.

4. Aids in Weight Loss

Low in calories and high in fiber, sugar snap peas can be a perfect addition to a weight loss diet. They keep you feeling full and satisfied without adding extra pounds.

5. Promotes Healthy Skin

The Vitamin C in sugar snap peas supports collagen production, leading to healthy and youthful skin. Eating these peas can give your skin a natural glow and reduce signs of aging.

6. Improves Eye Health

Rich in antioxidants like lutein and zeaxanthin, sugar snap peas protect the eyes from harmful UV rays and oxidative stress, reducing the risk of cataracts and macular degeneration.

7. Strengthens Bones

The Vitamin K and calcium content in sugar snap peas contribute to bone health. Regular consumption can strengthen bones and reduce the risk of osteoporosis.

8. Regulates Blood Sugar

The fiber in sugar snap peas helps regulate blood sugar levels, making them a suitable food for diabetics. They provide steady energy without causing spikes in blood sugar.

9. Enhances Energy Levels

Packed with iron and B-vitamins, sugar snap peas boost energy levels. They help in transporting oxygen to the cells, keeping you energized throughout the day.

10. Fights Inflammation

The anti-inflammatory properties of sugar snap peas help in reducing inflammation in the body. They can be a beneficial part of a diet to manage inflammatory conditions like arthritis.

How to Incorporate Sugar Snap Peas into Your Diet

Sugar snap peas are versatile and can be a delightful addition to various dishes. Here’s how you can make them a regular part of your meals:

  • Add to Salads: Toss raw or lightly steamed sugar snap peas into your favorite salads. Their crunch and sweetness add a fresh twist to any salad, making it more enjoyable.
  • Stir-Fry with Other Veggies: Stir-fry sugar snap peas with other colorful vegetables like bell peppers, carrots, and broccoli. Season with garlic, soy sauce, or teriyaki sauce for a quick and nutritious meal.
  • Blend into Smoothies: For a green boost, add sugar snap peas to your morning smoothies. Combine them with fruits like bananas or pineapples, some spinach, and a splash of almond milk for a refreshing drink.
  • Roast as a Side Dish: Roast sugar snap peas with a drizzle of olive oil, salt, and pepper. Serve them as a side dish with grilled chicken or fish for a wholesome meal.
  • Stuff into Sandwiches and Wraps: Add some crunch to your sandwiches and wraps by stuffing them with raw or lightly sautéed sugar snap peas. They pair well with hummus, avocado, and lean proteins.
  • Make a Pea Pesto: Blend sugar snap peas with basil, garlic, olive oil, and Parmesan to create a unique pea pesto. Spread it on toast or toss it with pasta for a delightful twist on a classic dish.
  • Snack on Them Raw: Keep a bag of fresh sugar snap peas in the fridge for a quick and healthy snack. They’re delicious on their own or dipped in hummus or ranch dressing.

Potential Side Effects and Precautions

While sugar snap peas are generally safe and beneficial for most people, there are some potential side effects and precautions to consider:

Allergic Reactions

Though rare, some individuals may have an allergy to sugar snap peas. Symptoms can include itching, swelling, or difficulty breathing. If you suspect an allergy, consult with a healthcare provider.

Interaction with Blood Thinners

Sugar snap peas contain Vitamin K, which can interfere with blood-thinning medications like warfarin. If you’re on such medications, monitor your intake and consult with your healthcare provider.

Gastrointestinal Issues

For some, the fiber in sugar snap peas may cause mild gastrointestinal discomfort, such as bloating or gas. Cooking the peas well or eating them in moderation may alleviate these symptoms.

Pesticide Residue

Non-organic sugar snap peas may contain pesticide residues. Washing them thoroughly or choosing organic options can minimize exposure to potential harmful chemicals.

Possible Choking Hazard for Small Children

The size and shape of sugar snap peas could pose a choking risk for small children. Cut them into smaller pieces and supervise young children while they eat.


Sugar snap peas are a delightful and nutritious addition to any diet. Here are some high-authority sites that provide more insights into their nutritional facts and health benefits:

  1. Verywell Fit: Sugar Snap Peas Nutrition Facts and Health Benefits
  2. WebMD: Health Benefits, Nutrients per Serving, Preparation of Snap Peas
  3. Snap pea – Wikipedia
  4. Livestrong: Sugar Snap Peas Nutrition, Health Benefits, Risks, and Cooking Tips

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Meet Katherine, the nutrition expert at American Folk Magazine! With a Master's degree in Nutritional Sciences and certified as a nutritionist, she shares practical tips and evidence-based insights to help you lead a balanced and healthy lifestyle.

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