Snow Beans: Nutrition Facts, Health Benefits, Side Effects

By homehealthup

October 25, 2023

The snow pea is a type of edible pod pea. Thin, flat pod walls and seeds characterize it. The pea is typically eaten whole, either with the pod or seeds. Snow peas are a delicious addition to the summer meal. Read on to learn more about the health benefits of this sweet, crunchy vegetable.


Snow peas, a popular legume with flat, tender pods and a sweet flavor, are a versatile and nutritious addition to various culinary dishes.

What Are Snow Peas?

Snow peas are a popular, nutritious legume. They have a mild, sweet flavor and are a great source of vitamin C. Vitamin C helps the body heal wounds and fight infections. A single serving of peas contains about 16 milligrams of vitamin C, or 18% of your recommended amount. Snow peas are similar to other varieties of peas, including sugar snap peas and garden peas.

Many types of snow peas exist, including bush and climbing varieties. Climbing snow peas are commonly called Oregon Giant, and bush peas are usually smaller and ideal for smaller gardens and kids. Snow peas can be eaten raw or trimmed with a sharp knife.

Plant snow peas in well-drained soil at about 4 degrees Celsius or 40 degrees Fahrenheit. They should be spaced at least 18 inches apart. They can be planted under row cover and can be harvested when they are a few inches tall. You can also grow snow peas on a trellis structure. In either case, plant seeds one to two inches apart and space them between 18 and 24 inches apart.

Snow peas are available all year, but their prime season is spring and fall. They can be found in produce sections of many supermarkets and Asian markets. They keep well for up to three days in the refrigerator, but they can be eaten sooner if freshly picked.

Nutrition Facts of Snow Peas

Snow peas are a low-calorie, high-protein, and fiber-rich vegetable for your health. They are also a good source of vitamin C, which is essential for maintaining overall health. The information in this article is for informational purposes only and should not be relied upon as a substitute for medical advice.

Nutrition facts for 100 grams (3.5 ounces) of Snow Peas include:

  • Calories: 42
  • Fiber: 2.6 grams
  • Protein: 2.8 grams
  • Carbs: 7.5 grams
  • Vitamin K: 31% of the Daily Value (DV)
  • Folate: 10% of the DV
  • Vitamin C: 100% of the DV
  • Vitamin A: 22% of the DV
  • Potassium: 6% of the DV
  • Manganese: 12% of the DV
  • Phosphorus: 5% of the DV
  • Magnesium: 6% of the DV

Vitamins and Minerals

The white pods of snow peas are the main reason they are called snow peas. They grow early in the spring, so frost doesn't affect them. The peas can be eaten raw or cooked. They are native to the Mediterranean region but also found their way to many other places, including Asia. Today, snow peas are widely used in Asian cuisines and are available in grocery stores.

Snow Peas are full of vitamins and minerals that are beneficial for your health. For instance, they contain high levels of vitamin C, which helps fight off the flu and boosts your immune system. They also help prevent inflammation. Some of the substances found in peas may even help fight off asthma.

In addition, snow peas are also high in fiber. Dietary fiber is vital for digestive health, and high levels of dietary fiber can help control blood sugar levels. High levels of vitamin C also help regulate blood glucose levels and benefit people with diabetes. In addition, snow peas are rich in potassium, which helps lower blood pressure and limit strain on the heart. They are also high in vitamin A, which is essential for the health of your retinas.

Snow peas are a versatile vegetable that is delicious and nutritious. They can be eaten raw or cooked, but their nutritional value decreases with cooking. Snow peas are generally safe for consumption, but people with food allergies should talk to their doctor before eating them.

Health Benefits of Snow Peas

Snow peas are rich in vitamin C. This powerful antioxidant aids in reducing free radical damage in the body. It also helps the immune system by promoting healthy cell growth. It also contains folates, carotene, and other antioxidants. Snow peas can help in boosting the immune system and improve the function of your bowel movements.

Snow peas are also a good fiber source, which helps digestion. Vitamin K is also present in them, which protects the bones from breakage. Vitamin C is also essential for fighting the flu virus and helps prevent asthma. The high fiber content of snow peas also regulates blood sugar levels.

As an excellent source of fiber, snow peas help prevent constipation. They also aid in eliminating kidney stones. The kidneys produce urine that contains urea and disperses the stone. The iron content in snow peas helps prevent anemia, which can lead to fatigue and other symptoms. Iron deficiency can also lead to cold hands and feet. With 1.3 mg of iron per serving, snow peas are an excellent source of iron and phosphorus.

Side Effects

Like many foods, overindulging in snow peas or consuming them if you have certain health conditions can lead to some unpleasant effects. This article will explore some potential issues associated with eating too many snow peas.

Tummy Troubles

Snow peas are high in dietary fiber, which is generally good for your gut. But going overboard on fiber can lead to digestive problems like bloating, gas, and loose stools. To avoid these discomforts, enjoying snow peas in moderation is wise.


For some folks, snow peas, which belong to the legume family, can trigger allergies. Allergic reactions can vary from mild symptoms like skin rashes and itching to more serious ones, including difficulty breathing or severe allergic reactions. If you suspect an allergy, consult a medical professional.

Upsetting Your Stomach

Snow peas contain a natural compound called lectin, which can be hard on the digestive system for certain individuals. Cooking snow peas can help reduce lectin levels and minimize the risk of stomach irritation.

Watch the Oxalates

Snow peas contain oxalates, which are naturally found in various foods. Consuming too many oxalates can raise the likelihood of kidney stone formation, especially if you're prone to them. If you have a history of kidney stones, keep an eye on your snow pea intake.

Blood Sugar

While snow peas are relatively low in carbs and have a minimal impact on blood sugar, individuals with diabetes should be cautious. Consuming large quantities might affect blood sugar levels, so including them in a well-balanced diet is essential.

Purine Concerns

Snow peas contain purines, which can be problematic for people with gout. A high purine intake can contribute to gout symptoms. If you have gout or are at risk, consuming snow peas in moderation is a good idea.

Nutrient Balance

Eating too many snow peas while neglecting other foods can lead to imbalances in essential nutrients. Although snow peas offer crucial vitamins and minerals, relying solely on them can cause deficiencies in other nutrients your body needs.

Snow peas are a tasty and nutritious vegetable when enjoyed reasonably as part of a balanced diet. They offer numerous health benefits but can cause discomfort in certain situations. Suppose you're concerned about incorporating snow peas into your diet. In that case, it's a good plan to talk to a healthcare professional or a registered dietitian who can provide personalized advice based on your health and dietary needs.

Tips for Choosing Snow Peas

Picking out great snow peas is the key to making tasty, nutritious dishes. Here are some simple tricks to help you select the finest snow peas:

Look at the Pods: Go for snow peas with bright green, smooth, and firm pods. Avoid dull or saggy ones since that means they're getting old.

Check for Fullness: A good snow pea should look plump and filled with peas. You should be able to see the peas inside without any trouble. If they look flat or skinny, they might be less fresh.

Snap it: Bend a snow pea gently; it should snap easily and break neatly. This means it's fresh. If it bends without snapping, it might not be as good.

Uniform Size: Try to pick snow peas that are the same size. This helps when you're cooking them in things like stir-fries or salads.

Less Stringiness: Choose snow peas with as few stringy bits along the seams as possible. A bit of stringiness is normal, but too much can make them less fun to eat.

No Spots or Weird Colors: Examine the pods for spots or odd colors. These can mean they're starting to go bad or got damaged. Go for ones that look flawless.

Smell it: Fresh snow peas should have a light, sweet smell. If they smell weird or off, they might not be fresh.

Buy When in Season: Snow peas are best during spring and early summer. Buying them during their peak season makes you more likely to get fresh ones.

Local or Organic: Consider getting your snow peas from local farmers' markets or look for organic options if you can. This can help you avoid pesticides and support eco-friendly farming.

Storage Tips: After you buy them, keep your snow peas in a bag with holes in it in the veggie drawer of your fridge. Use them within a few days to keep them fresh and tasty.

Using these tricks, you can make sure the snow peas you pick are top-notch so you can enjoy their crunch and sweet flavor in your dishes.

Tips for Preparing Snow Peas

Once you've selected the finest snow peas, it's important to prepare them properly to preserve their texture, flavor, and nutritional value. Here are some tips for preparing snow peas:

Wash Thoroughly: Start by rinsing the snow peas under cool running water. Use your fingers to remove any dirt or debris clinging to the pods.

Trim the Ends: Trim the stem ends of the snow peas, removing any stringy parts or the tough tip. The peas should be ready to eat once the ends are snipped.

De-string if Necessary: While many modern snow pea varieties have edible, non-stringy pods, some may still have tough strings running along the seams. If you encounter stringy snow peas, it's a good idea to remove the strings by gently pulling them off along the curved edge of the pod.

Blanch for a Bright Green Color: Blanch them briefly for recipes requiring the snow peas to be bright green and crisp. To do this, boil a pot of water, add the snow peas, and cook for about 1-2 minutes. Then, immediately transfer them to a bowl of ice water to stop the cooking process. This method helps maintain their vibrant color and crunch.

Stir-Fry: Snow peas are a popular choice in stir-fries. To prepare them, heat a little oil in a pan, add the snow peas, and stir-fry for 2-3 minutes until they become tender-crisp—season with your choice of flavors such as garlic, ginger, or soy sauce.

Steam: Steaming is another excellent way to prepare snow peas. Place them in a steamer basket over boiling water and steam for 3-4 minutes until tender but slightly crisp.

Raw in Salads: Snow peas can be enjoyed raw in salads for a refreshing crunch. Slice them diagonally into thin strips and toss them with your favorite salad ingredients.

Pair with Complementary Flavors: Snow peas have a mild, sweet flavor that pairs well with various ingredients. Consider adding them to pasta dishes, omelets, or as a side for fish and poultry. They also work beautifully with various herbs and spices, so don't hesitate to experiment with flavors.

Don't Overcook: Whether you blanch, stir-fry, or steam snow peas, avoid overcooking them. They should remain crisp and tender. Overcooking can make them mushy and less appealing.

Serve Promptly: Snow peas are best when served soon after preparation. Their freshness and crunch are more pronounced when they are not left to sit for an extended period.

Tips on Including Snow Peas in Meal

Although snow peas are delicious, they can be challenging to prepare. During preparation, remove any stringy ends and carefully wash the peas. You can also use a sharp knife to trim the ends and remove any stringy spots. Once you have the string off, you can proceed with cooking.

Snow peas pair well with a wide range of ingredients. You can add them to stir-fried dishes for added crunch and flavor. Stir-frying them will also keep them from wilting. Try adding mint and pine nuts to give the stir-fried dish a little extra oomph.

Choose peas a little bigger than the standard size for the best results. This will prevent the peas from getting mushy. You can also cut them in half lengthwise or diagonally. Snow peas can also be used in salads.

Another way to serve snow peas to your little one is to steam them in water. They are easily cooked and are an excellent side dish for a meal. They are a versatile side dish and go well with many Asian dishes. They also go well with beef, chicken, and peanut or sesame oil.

Snow peas can also be added to stir-fried dishes. The stir-fried snow peas are easy to make and pair well with other vegetables. Add some shredded cabbage or carrots if you're serving snow peas with fried rice. The flavor combination will be delicious and nutritious. If desired, you can serve this dish with a savory sauce, like soy sauce.


About the author

Homehealthup is an avid researcher with a deep love of health. She specializes in writing research and reviews on new and essential topics in fitness and nutrition by thoroughly analyzing products based on user reviews, personal experiences, and feedback from forums.

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