Snow Peas: Crisp, Sweet Edible Pods
Snow peas are flat, tender pea pods eaten whole—low in calories, rich in vitamin C, fiber, and a staple in stir-fries and salads.
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What Are Snow Peas?
Snow peas (*Pisum sativum var. macrocarpon*) are **flat, edible-pod peas** harvested while still immature. Both pod and peas inside are tender and eaten whole.
Nutritional Profile
- **Calories:** ~42 kcal per 100 g
- **Carbs/Fiber:** ~7.5 g carbs, ~2.5 g fiber/100 g
- **Vitamin C:** ~60% DV per 100 g
- Contains vitamin K, folate, manganese
Health Benefits
- **Low-calorie, high-fiber snack**
- **Vitamin C** supports immunity, skin health
- **Antioxidants** (carotenoids, flavonoids) help reduce oxidative stress
- **Supports digestion** and satiety
Considerations
- **FODMAP content:** may cause gas/bloating in sensitive individuals
- Overcooking reduces vitamin C and crispness—best lightly cooked
How to Use
- **Eat raw** in salads or as a snack
- **Stir-fry** quickly (2–3 minutes) with garlic, soy sauce
- **Steam or blanch** lightly to retain color and crunch
- Combine with carrots, bell peppers, tofu, chicken, shrimp
Summary
Snow peas are crisp, mildly sweet, and versatile—perfect for quick stir-fries, salads, and healthy snacking.