Snow peas are flat, tender green pods with small developing peas inside. They’re crisp, slightly sweet, and commonly used in stir-fries and fresh salads.
Unlike garden peas, snow peas are eaten whole pod and all. Their delicate crunch and mild flavor make them a quick-cooking vegetable that adds texture, color, and freshness to plant-based meals.
Key Benefits
• Adds crisp texture to meals
• Provides fiber for digestive support
• Contributes vitamin C for immune health
• Supports balanced blood sugar when paired with whole grains
• Low-calorie vegetable for volume and satisfaction
Key Nutrients
• Fiber
• Vitamin C
• Vitamin K
• Folate
• Plant protein (small amount)
• Antioxidant compounds
Nutrition Facts (per 1 cup raw snow peas)
• Calories: ~27
• Carbs: ~5g
• Fiber: ~2g
• Protein: ~2g
• Fat: ~0g
Source: USDA FoodData Central
Easy Ways to Eat Snow Peas
• Add to vegetable stir-fries
• Toss into salads for crunch
• Dip raw into hummus
• Lightly sauté with garlic
• Add to noodle dishes
How to Choose and Store
How to choose
Look for bright green pods that are firm and smooth without yellowing.
How to store
• Refrigerate in a produce drawer
• Store unwashed until ready to use
How long it lasts
3 to 5 days refrigerated
Pairs Well With
• Ginger
• Garlic
• Sesame oil
• Carrots
• Tofu
• Brown rice
Conditions Snow Peas May Help Support (Plant Pantry Wellness Notes)
Not medical advice.
Snow peas may support
• Digestive wellness
• Immune-supportive eating patterns
• Weight management through high-volume vegetables
For medical nutrition therapy, consult a licensed provider.
