Health Benefits Of Sugar Snap Peas You Should Know About

Written by Aparna Mallampalli

Sugar snap peas are a hybrid of garden peas and snow peas. They are sweeter, have a unique flavor, and you can eat the entire pod (unlike other varieties of peas). They are an excellent addition to various cuisines, salads, and stir fry dishes. Additionally, these tiny greens have many nutritional and health benefits. Keep reading to know more about them.

Are Sugar Snap Peas Good for You?

Yes, sugar snap peas are starchy and nutrient-dense vegetables and can be eaten raw, cooked, or steamed. They have a crunchy texture, and you can eat the entire pod. Check out the nutrient profile of sugar snap peas in the next section.

Sugar Snap Peas Nutrition

A hundred grams of sugar snap peas contain (1):


41 kcal


2.35 g

Total lipids (fat)

0 g


7.06 g

Dietary Fiber

2.4 g


3.53 g

Calcium, Ca

44 mg

Iron, Fe

2.35 mg


200 mg

Vitamin K

24.5 mcg (31% of daily value)

Vitamin A

1065 IU (21% of daily value)

Vitamin C

58.8 mg (98% of daily value)

This nutrient and antioxidant-rich vegetable has many health benefits. Let’s take a look at them.

Health Benefits Of Sugar Snap Peas

1. Improve Bone Health

Sugar snap peas contain vitamin K, which helps maintain bone health, increases bone mineral density, and reduces fracture rate in people with osteoporosis (2). Pea proteins contain biopeptides, which promote osteoblast proliferation (cells that make the bone) and differentiation and procollagen development to improve bone function in people with osteoporosis (3).

2. Boost Immunity

Sugar snap peas contain vitamin C, an antioxidant that supports various cellular functions and boosts the immune system. It supports epithelial barrier function, which is crucial to protect the body against pathogens (4). Adequate intake of vitamin C can reduce the risk of pneumonia, malaria, and diarrhea in children (5).

3. May Boost Gastrointestinal Function And Health

Sugar snap peas contain fiber, which is crucial for improving digestion and gastrointestinal health. They promote overall gut health and functions like nutrient absorption, stool formation, and functions of gut-friendly microbes (6) (7).

4. May Prevent Fatigue

Animal studies found that pea peptides significantly reduced fatigue. Consuming peas also decreased blood urea nitrogen (BUN) and lactic acid levels in the blood (8). Blood urea nitrogen and lactic acid are produced during ATP metabolism (the energy source for cell function) and cause fatigue (9).

5. May Decrease The Risk Of Cardiovascular Diseases

Sugar snap peas are low in calories and do not contain fat, which makes them heart-friendly. Pea fiber can reduce postprandial (post-meal) triglyceride buildup in the body, which is one of the major causes of cardiovascular disease (10), (11).

6. May Help Protect Vision

Peas contain lutein and zeaxanthin, which can protect the eyes from macular degeneration, a condition that affects the macula in the retina and causes vision-related issues (12).

Sugar snap peas are available in spring (April to June). Fresh snap peas are light green color and have a sweet aroma. You can consume them raw or cooked. Here is how you can add them to your diet

How To Eat Sugar Snap Peas: Healthy Recipes You May Try

You can roast them, pickle the entire pods, and add them to stir-fried dishes. Here are some tasty recipes you may try:

1. Sugar Snap Peas Stir Fry

What You Need

  • 200 g of sugar snap peas
  • 1 tablespoon of sesame seeds
  • 1 tablespoon of sesame oil
  • 3 tablespoons of olive oil
  • 2 chopped garlic cloves
  • 1 teaspoon of chopped ginger
  • 20 mL water
  • 1/4 teaspoon of salt


  1. Dry roast the sesame seeds on low heat.
  2. Warm olive oil on medium heat and fry chopped garlic and ginger for two minutes.
  3. Add the peas and stir fry them for a minute.
  4. Add the water, cover the pan with a lid, and cook for three minutes.
  5. Sprinkle salt and sesame oil for the finishing touch.

2. Sauteed Sugar Snap Peas And Tofu

What You Need

  • 300 g of sugar snap peas
  • 100 g of tofu
  • 4 tablespoons of olive oil
  • 1 teaspoon of chopped ginger
  • ½ tablespoon of minced garlic
  • ½ teaspoon of mustard seeds
  • 1 teaspoon of salt


  1. Warm olive oil on medium heat. Add the tofu pieces, chopped ginger, and garlic. Fry for two minutes.
  2. Add the mustard seeds, let them splutter, and then add the snap peas. Sauté
    for five minutes.
  3. Sprinkle the salt, mix it gently, and enjoy!

3. Honey Glazed Carrots and Sugar Snap Peas

What You Need

  • 200 g of sugar snap peas
  • 1 large carrot (thinly sliced)
  • 4 tablespoons of honey
  • 2 tablespoons of butter


  1. Add butter to a frying pan. Add the carrots and fry for a few minutes on medium heat.
  2. Add the sugar snap peas and fry on medium heat until they are crisp.
  3. Add honey, stir for another minute, and serve hot.

Here are some additional tips to help you pick the freshest sugar snap peas and store them.

How To Store Sugar Snap Peas

  • Always buy bright green and glossy peas, without any yellowing or speckled areas. Avoid the ones with loose peas rattling inside the pod.
  • For storing, wash them with water, wipe them or air dry, and then put them in perforated plastic bags or glass containers. You can refrigerate them – however, use them within a week.
  • You can also freeze them. Wash the sugar snap peas, pat them dry, and thaw them. Transfer the thawed peas to a plastic bag and seal it tightly. You can use frozen sugar snap peas for a month. Discard them if they turn sticky or give out a foul smell.

Sugar snap peas are possibly safe when consumed in moderation. However, they may cause minor side effects when consumed in excess.

Side Effects Of Sugar Snap Peas

1. May Cause Bloating

Sugar snap peas are rich sources of dietary fiber, and excess dietary fiber may cause bloating (13).

2. May Worsen Diarrhea

Anecdotal evidence suggests that sugar snap peas may worsen diarrhea and cause abdominal cramps and stomach discomfort.

3. May Cause An Itchy Throat

If you are allergic to sugar snap peas and legumes, it may cause an itchy throat and coughing.

Usually, these symptoms subside on their own once you stop eating sugar snap peas. However, if the symptoms persist after 48 hours, consult your doctor immediately.

To Conclude

Sugar snap peas are a tasty addition to your diet and have an array of health benefits. This versatile vegetable is super crunchy, unlike the other peas, and can be consumed raw or cooked. However, eat them in moderation to avoid undesirable side effects.

Expert’s Answers For Readers’ Questions

1. Which peas are the healthiest?

A: All peas have a similar nutrition profile. However, garden peas (green peas) are the healthiest as they contain a higher amount of nutrients than other pea types.

13 Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Sugar Snap Peas
  2. Vitamin K and bone health
  3. Pea Protein Derived Bioactive Peptides Stimulate Bone Health-Promoting Effects
  4. Vitamin C and Immune Function
  5. Immune-enhancing role of vitamin C and zinc and effect on clinical conditions
  6. Review of the health benefits of peas (Pisum sativum L.)
  7. Dietary fiber in gastrointestinal health and disease
  8. Anti-fatigue effects of pea ( Pisum sativum L.) peptides prepared by compound protease
  9. Muscle fatigue: general understanding and treatment
  10. Postprandial Lipemia as Cardiovascular Disease Risk Factor
  11. Pea fiber lowers fasting and postprandial blood triglyceride concentrations in humans
  12. The Effect of Lutein on Eye and Extra-Eye Health
  13. Management Strategies for Abdominal Bloating and Distension

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Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s in Microbiology and aims to use her knowledge of life sciences to break down complex information into easily understandable content for the readers. When she’s not working, Aparna loves cooking and collecting keychains.