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Snap peas, usually sold as sugar snap peas, are peas you eat pod and all: plump, rounded, crunchy pods with small sweet peas inside. In USDA data, one cup of whole raw pods (63 grams) has about 26 calories, 1.6 grams of fiber and 42% of the Daily Value for vitamin C, and a cup of boiled pods supplies a third of the Daily Value for vitamin K. One detail surprises many readers: the USDA SR Legacy database does not separate sugar snap peas from snow peas. Both sit under a single entry for edible-podded peas. Below are the sugar snap peas nutrition facts, snap peas vs snow peas, how they compare with shelled green peas, and the cautions worth knowing.
Peptide Labs does not sell snap peas or pea products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of whole raw snap peas (63 g) has about 26 calories, 1.6 grams of fiber and 42% DV vitamin C in USDA data.
- A cup of boiled snap peas (160 g) gives about 85% DV vitamin C and 33% DV vitamin K.
- USDA SR Legacy has one entry for edible-podded peas, which covers both sugar snap peas and snow peas.
- Snap peas have plump, round pods; snow peas have flat pods with tiny peas. Both pods are eaten.
- Pea allergy is documented, and peas are not one of the nine major allergens on US labels.
What are snap peas?
Peas come in three main kitchen forms. Garden or green peas are shelled, and only the round seeds are eaten. Snow peas are picked young, when the pod is flat and the peas inside are barely formed. Sugar snap peas sit in between: the pod is thick, round and juicy, and the peas inside are allowed to swell, so you get a crisp shell and sweet peas in one bite. Both snap and snow peas are called edible-podded peas, and both are eaten whole, usually after pulling off the stringy seam along one side.
Because the pod makes up most of what you eat, snap peas are lighter and more watery than shelled peas. That is why their numbers look more like a crunchy green vegetable than a starchy one, as the tables below show.
Sugar snap peas nutrition per cup, raw and cooked
The table uses the USDA FoodData Central SR Legacy entries for edible-podded peas, raw (FDC 170010) and boiled without salt (FDC 170011), converted to USDA’s portion weights: one cup of whole raw pods (63 grams) and one cup boiled (160 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels. A cooked cup holds more pods than a raw cup of whole pods, which is why its numbers are higher across the board.
| Nutrient (edible-podded peas) | 1 cup whole, raw (63 g) | % DV | 1 cup boiled (160 g) | % DV |
|---|---|---|---|---|
| Calories | 26 | Not applicable | 67 | Not applicable |
| Carbohydrate | 4.8 g | 2% | 11.3 g | 4% |
| Fiber | 1.6 g | 6% | 4.5 g | 16% |
| Total sugars | 2.5 g | No DV | 6.4 g | No DV |
| Protein | 1.8 g | 4% | 5.2 g | 10% |
| Vitamin C | 37.8 mg | 42% | 76.6 mg | 85% |
| Vitamin K | 15.8 mcg | 13% | 40 mcg | 33% |
| Iron | 1.3 mg | 7% | 3.2 mg | 18% |
| Folate | 26 mcg DFE | 7% | 46 mcg DFE | 12% |
| Vitamin A | 34 mcg RAE | 4% | 83 mcg RAE | 9% |
| Potassium | 126 mg | 3% | 384 mg | 8% |
| Manganese | 0.15 mg | 7% | 0.27 mg | 12% |
Vitamin C is the headline. Snap peas are a quiet source of it compared with peppers or kiwi, which our guide to foods high in vitamin C ranks, but a cooked cup still comes close to a full day’s Daily Value in USDA data. Frozen pods are handy, though the numbers differ: USDA lists about 35 milligrams of vitamin C in a cup of frozen edible-podded peas cooked without salt (FDC 170418), roughly 39% of the Daily Value, against about 77 milligrams for fresh pods boiled. Frozen cooked pods list slightly more fiber, 5.0 grams per cup. For more ways to add fiber across the day, see our guide to fiber-rich foods.
Snap peas vs snow peas
Snap peas vs snow peas is mostly a question of texture and cooking style, not nutrition, because USDA measures them together. Here is how they differ in the kitchen and in official references.
| Feature | Sugar snap peas | Snow peas |
|---|---|---|
| Pod shape | Plump and rounded | Flat and thin |
| Peas inside | Fully formed and sweet | Tiny, barely formed |
| Texture | Very crunchy and juicy | Tender crisp |
| Strings | Usually pulled off before eating | Often pulled off, sometimes stringless |
| Typical use | Raw snacking, salads, quick saute | Stir-fries and quick cooking |
| USDA SR Legacy entry | Peas, edible-podded (FDC 170010) | Same entry (FDC 170010) |
| Dietary Guidelines group | Not named in the list | Listed under other vegetables |
The Dietary Guidelines for Americans 2020-2025 list snow peas in the other vegetables subgroup, next to green beans and cabbage. Sugar snap peas are not named in that list, but as an edible-podded pea eaten fresh they sit closest to snow peas. Neither belongs to the beans, peas and lentils subgroup, which is reserved for dried pulses such as our sibling topic, split peas.
Snap peas compared with green peas
Shelled green peas are a different food in nutrition terms. Without the watery pod, they pack more starch, protein and fiber into each cup, and the Dietary Guidelines group them with starchy vegetables such as corn and potatoes, a category our starchy vegetables guide explains. Per cup, cooked without salt, in USDA data:
| Per cup, boiled without salt (USDA FDC ID) | Calories | Fiber (% DV) | Protein (% DV) | Vitamin C (% DV) | Folate (% DV) |
|---|---|---|---|---|---|
| Snap or snow peas, 160 g (170011) | 67 | 4.5 g (16%) | 5.2 g (10%) | 76.6 mg (85%) | 46 mcg DFE (12%) |
| Green peas, shelled, 160 g (170420) | 134 | 8.8 g (31%) | 8.6 g (17%) | 22.7 mg (25%) | 101 mcg DFE (25%) |
So the pea you choose depends on what you want from it. Snap peas give crunch and vitamin C for few calories; shelled green peas give about twice the fiber, more protein and more folate per cup. If protein is your interest, our guide to protein-rich foods puts peas next to other plant and animal sources, and our edamame guide covers another pod-grown legume that is eaten fresh.
Vitamin K, pea allergy and other cautions
- Warfarin and vitamin K: a boiled cup of snap peas has about a third of the Daily Value for vitamin K in USDA data. MedlinePlus advises people taking warfarin to eat consistent amounts of vitamin K foods from week to week and to talk to their doctor before changing their diet. Snap peas do not need to be avoided, but sudden big changes matter. Our guide to foods high in vitamin K lists other sources.
- Pea allergy: a 2021 review in Trends in Food Science and Technology concluded that allergies to both garden peas and field peas are well documented and that peas should not be marketed as hypoallergenic. Peas are not one of the nine major food allergens that US labels must declare, so people who react need to read ingredient lists, especially for pea protein added to snacks, plant milks and powders. Pea protein powders are a processed ingredient, not the vegetable; our protein powder guide covers them separately.
- Peanut and soy allergy: peas are legumes like peanuts and soybeans, and the same review compared their proteins for possible cross-reactivity. If you have a legume allergy, ask your allergist before adding new legumes. Hives, swelling or breathing trouble after eating need urgent care.
- Gas and bloating: snap peas are lower in fiber per cup than shelled peas or dried legumes, but a big serving can still cause gas in people new to fiber. Our gas and bloating guide explains why fiber is fermented in the gut and how to add it gradually.
How to pick, store and cook snap peas
- Pick: choose bright green, firm pods that snap cleanly when bent. Limp, yellowing or spotted pods are past their peak.
- Store: keep unwashed pods in a bag in the refrigerator and use them within a few days for the crispest texture.
- Prep: rinse, snap off the stem end and pull the string down the seam. Many newer varieties have little or no string.
- Cook: eat them raw, or cook them briefly by steaming, blanching or stir-frying so they stay crisp and bright green. Long boiling makes them soft and dull.
- Frozen: frozen edible-podded peas work well in stir-fries; they are softer than fresh.
Snap peas also suit people eating smaller portions, such as those on a GLP-1 medicine, because they add crunch and volume with few calories per cup. That is a description of the food, not a weight-loss promise; any eating plan around a medicine belongs with your prescriber or a dietitian.
Frequently Asked Questions
Are snap peas healthy?
In USDA data, snap peas are low in calories and supply vitamin C, vitamin K and some fiber, iron and folate. They fit easily into most eating patterns as a vegetable.
What is the difference between snap peas and snow peas?
Snap peas have plump, rounded pods with full-size peas inside; snow peas have flat pods with tiny peas. Both pods are eaten, and USDA measures them under one entry.
How many calories are in a cup of sugar snap peas?
About 26 calories in a cup of whole raw pods (63 g) and about 67 in a cup of boiled pods (160 g), according to USDA SR Legacy.
Can you eat snap peas raw?
Yes. Raw snap peas are a common snack and salad vegetable. Rinse them and pull off the string first.
Are snap peas the same as green peas?
No. Green peas are shelled seeds and are grouped with starchy vegetables. Snap peas are eaten pod and all and have about half the calories per cooked cup.
Can snap peas cause an allergic reaction?
Yes, pea allergy is documented, though it is not one of the nine major US label allergens. See an allergist, and get urgent care for swelling or breathing trouble.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Split Peas: Split Pea Nutrition, Soup and Split Peas vs Lentils, Green Beans: Nutrition Facts, Health Notes and Safety, Edamame: USDA Nutrition per Cup, Protein, Calories and Benefits, Peas: Green Peas Nutrition, Health Facts and Forms Compared, Snow Peas: Calories, Nutrition, Eating Raw and How to Cook.