Sugar snap peas, also known as sugar peas or snap peas, are a type of legume that is a cross between snow peas and garden peas. They are named after their sweet taste and crisp, “snappy” texture. Sugar snap peas have a distinctively sweet flavor and are often used in salads, stir-fries, and as a snack. But what is the nutritional value of sugar snap peas and are they healthy for you? Let’s take a closer look.
Nutritional Value of Sugar Snap Peas
Sugar snap peas are a good source of several important nutrients. One cup (about 100 grams) of raw sugar snap peas contains the following:
- 44 calories
- 7.6 grams of carbohydrates
- 3.6 grams of protein
- 0.2 grams of fat
- 2.5 grams of fiber
- 0.1 milligrams of thiamin (vitamin B1)
- 0.1 milligrams of riboflavin (vitamin B2)
- 0.6 milligrams of niacin (vitamin B3)
- 0.3 milligrams of vitamin B6
- 31 micrograms of folate (vitamin B9)
- 63 milligrams of vitamin C
- 1 milligram of iron
- 0.2 milligrams of zinc
- 60 milligrams of sodium
Sugar snap peas are also a good source of several other vitamins and minerals, including vitamin K, potassium, and manganese.
Health Benefits of Sugar Snap Peas
Now that we’ve looked at the nutritional value of sugar snap peas, let’s consider the potential health benefits of including them in your diet.
- Weight management
Sugar snap peas are low in calories and high in fiber, making them a good choice for weight management. The fiber in sugar snap peas can help you feel full and satisfied, which may help you eat less and maintain a healthy weight.
- Heart health
Sugar snap peas are a good source of fiber and contain compounds called saponins, which may help lower cholesterol levels and reduce the risk of heart disease. In addition, the vitamin C in sugar snap peas can help protect against heart disease by reducing inflammation and improving endothelial function (the function of the cells that line the blood vessels).
- Bone health
Sugar snap peas are a good source of vitamin K, which plays a key role in bone health. Vitamin K helps to activate proteins that are involved in bone mineralization, which can help prevent osteoporosis and reduce the risk of fractures.
- Eye health
Sugar snap peas are a good source of vitamin A, which is important for eye health. Vitamin A helps to maintain the surface of the eye (the cornea) and is also involved in the production of rhodopsin, a pigment that is necessary for low-light vision.
- Cancer prevention
Sugar snap peas contain compounds called isoflavones, which may have anti-cancer properties. Some studies have suggested that isoflavones may help to prevent certain types of cancer, including breast, prostate, and ovarian cancer.
- Digestive health
The fiber in sugar snap peas can help to improve digestive health by adding bulk to the stools and helping to prevent constipation. In addition, the vitamin C in sugar snap peas may help to support the growth of beneficial bacteria in the gut, which can improve gut health.