How Many Calories in Snap Peas? Nutrition Facts & Macros
100 grams of raw snap peas has 42 calories
Protein 2.8g · Carbs 7.6g · Fat 0.2g
Snap peas (sugar snap peas) are a crispy, sweet vegetable you eat pod and all. At just 42 calories per 100g, they are one of the lowest-calorie snacks available while delivering impressive nutrients: vitamin C 60 mg (67% DV), vitamin A 54 µg, iron 2.08 mg (12% DV), and vitamin K 25 µg. With 2.8g protein and 2.6g fiber per 100g, snap peas are a satisfying crunchy snack that fits any diet — including keto at only 5g net carbs.
176 kJ · per 100g · Water: 88.89 g
Calorie Calculator: Snap Peas
100 g Snap Peas contains 42 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup chopped (63g) | 26 kcal | 1.8g | 4.8g | 0.1g |
| 1 snack portion (~15 pods, 85g) | 36 kcal | 2.4g | 6.4g | 0.2g |
| 100 grams | 42 kcal | 2.8g | 7.6g | 0.2g |
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Snap Peas — Nutrition Facts
| Snap Peas | per 100g |
|---|---|
| Calories | 42 kcal |
| Protein | 2.8 g |
| Fat | 0.2 g |
| Carbs | 7.55 g |
| Fiber | 2.6 g |
| Sugar | 4 g |
| Sodium | 4 mg |
| Potassium | 200 mg |
| Magnesium | 24 mg |
| Phosphorus | 53 mg |
| Vitamin C | 60 mg |
| Vitamin B6 | 0.16 mg |
| Folate | 42 mcg |
| Water | 88.89 g |
Source: USDA FoodData Central (FDC ID: 170010) · Data verified April 2026
Variations
Raw snap peas
Raw snap peas have the base nutritional values shown: 42 kcal, 2.8g protein, 0.2g fat, 7.6g carbs, 2.6g fiber per 100g. Eating them raw preserves the maximum vitamin C (60 mg) and gives the best crunch. Great as a snack with hummus or ranch dip, in salads, or on their own. Remove the string along the spine before eating.
Stir-fried snap peas
Stir-fried snap peas have approximately 50-55 kcal per 100g depending on oil used. Quick stir-frying (1-2 minutes on high heat) preserves their crunch and most nutrients. Add garlic, ginger, or sesame oil for an Asian-style side dish. Don't overcook — they should still snap when you bite them. Vitamin C drops about 15-20% with brief cooking.
Steamed snap peas
Steamed snap peas have approximately 42-45 kcal per 100g (no added fat). Steam for 2-3 minutes until bright green and still slightly crunchy. Steaming retains more nutrients than boiling. Season with a squeeze of lemon, salt, and pepper for a simple side dish. Great alongside fish, chicken, or tofu.
Dietary Perspectives
For Weight Loss
Snap peas are one of the best vegetables for weight loss. At just 42 kcal per 100g with 2.6g fiber and 2.8g protein, they provide excellent volume for minimal calories. The high water content (89%) fills your stomach, while the crunch slows eating speed. A generous 200g serving is only 84 calories. Use snap peas to replace high-calorie snacks like chips — they satisfy the craving for crunch at a fraction of the calories.
For Athletic Performance
Snap peas are a valuable addition to an athlete's diet as a low-calorie vegetable rich in vitamin C (60 mg, 67% DV) — essential for collagen synthesis and iron absorption. The iron content (2.08 mg, 12% DV) supports oxygen transport. At 42 kcal per 100g, they work well as a volumizing addition to meals without adding significant calories. The 2.8g protein per 100g adds up when eaten in quantity. Best as a side dish, pre-workout snack (easy to digest), or in post-training salads.
For Keto
Snap peas are one of the best vegetables for keto. Per 100g, they have only 5g net carbs (7.6g total minus 2.6g fiber) — much lower than regular green peas (12.4g net carbs). A typical snack of 10-15 pods (60-85g) has only 3-4g net carbs. They provide satisfying crunch and sweetness that can replace higher-carb snacks. Pair with high-fat dips like guacamole or cream cheese for a perfect keto snack. The vitamin C (60 mg) and iron (2.08 mg) make them nutritionally superior to many keto-friendly vegetables.
Frequently Asked Questions
How many calories are in snap peas?
100g of raw snap peas has just 42 calories. A typical snack portion of about 15 pods (85g) has around 36 calories. One cup of snap peas (63g) has about 26 calories. This makes snap peas one of the lowest-calorie vegetables — comparable to green beans (31 kcal) and lower than regular green peas (81 kcal).
Can you eat snap peas on keto?
Yes — snap peas are keto-friendly in moderate portions. Per 100g, they have only 5g net carbs (7.6g total minus 2.6g fiber). A typical snack of 10-15 pods (60-85g) has 3-4g net carbs, which fits easily within a 20g daily keto limit. They are much lower in carbs than regular green peas (12.4g net carbs per 100g).
Are snap peas a good source of vitamin C?
Snap peas are an excellent source of vitamin C — 60 mg per 100g covers 67% of the daily value. This is more than oranges per calorie (60mg/42kcal vs 53mg/47kcal). Eating snap peas raw preserves the most vitamin C, as cooking reduces it. Just 150g of raw snap peas provides your full daily vitamin C requirement.
What is the difference between snap peas and snow peas?
Both are edible-podded peas, but snap peas have plumper, rounder pods with fully developed peas inside — they snap when you break them (hence the name). Snow peas are flat with tiny, underdeveloped peas. Nutritionally they are nearly identical (both around 42 kcal/100g). Snap peas are sweeter and crunchier; snow peas are more commonly used in stir-fries.
Can you eat snap peas raw?
Yes — snap peas are delicious raw and this is one of the most popular ways to eat them. Simply wash, remove the string along the spine if present, and eat whole. Raw snap peas retain maximum vitamin C and have the best crunch. They also work well in salads, with dips (hummus, ranch), or as a crunchy snack on their own.
How should you store snap peas?
Store unwashed snap peas in a perforated plastic bag in the refrigerator crisper drawer for 3-5 days. Do not wash before storing — moisture promotes spoilage. For longer storage, blanch for 1-2 minutes, plunge into ice water, pat dry, and freeze for up to 8 months. Frozen snap peas work well in stir-fries and cooked dishes.
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