Can you eat snow peas on a low-carb diet? The crunchy verdict

November 6, 2025 •

3 min read

With approximately 4.06 grams of net carbs per 100 grams, snow peas are considered a low-carb vegetable, making them a suitable addition to many low-carb diets. However, unlike non-starchy leafy greens, the carbohydrate content of snow peas requires mindful portion control to ensure you stay within your daily carb limits. This guide will help you understand how to healthily incorporate snow peas into your low-carb or ketogenic diet.

Quick Summary

A moderate amount of snow peas can be enjoyed on a low-carb diet. This article explores the nutritional profile, detailing their net carb count and contrasting it with other vegetables. It provides practical tips for portion control and offers recipe ideas to help you incorporate them without compromising your dietary goals.

Key Points

Net Carbs Matter: Snow peas have approximately 4.1 grams of net carbs per 100 grams, a manageable amount for most low-carb diets.
Portion Control is Crucial: Unlike leafy greens, snow peas require careful portioning to stay within your daily carbohydrate limits, especially on a strict keto diet.
Pair with Healthy Fats: To promote ketosis and increase satiety, always combine snow peas with sources of healthy fat, such as olive oil or avocado.
Incorporate Creatively: Add snow peas to salads and stir-fries or enjoy them as a simple sauteed side dish to add flavor and crunch.
Be Mindful of Cooking: Simple preparation methods like steaming or stir-frying are best to retain their nutrients and crisp texture.

The Low-Carb Science Behind Snow Peas

Many vegetables are staples on a low-carb or ketogenic diet, but legumes like peas often carry a reputation for being too starchy. Snow peas, however, are a notable exception, primarily due to their unique carbohydrate composition. Understanding the difference between total and net carbs is key to fitting them into your meal plan.

Total Carbs vs. Net Carbs

Not all carbohydrates affect your body in the same way. The term "net carbs" refers to the total carbohydrates minus the dietary fiber. Fiber is a non-digestible carbohydrate that doesn't raise blood sugar levels and, therefore, is not counted against your daily carb limit on most low-carb and keto plans.

Snow pea carb breakdown (per 100g, raw):

Total Carbohydrates: Approximately 7.5 grams.
Dietary Fiber: Approximately 3.4 grams.
Net Carbs: Approximately 4.1 grams.

This low net carb count is what makes snow peas a viable option for those counting carbs, especially when compared to higher-carb legumes like green peas.

Snow Peas vs. Other Vegetables on a Low-Carb Diet

To put their carb count into perspective, consider how snow peas stack up against other common vegetables on a low-carb diet. This comparison highlights why moderation is key with snow peas, while other vegetables can be eaten more freely.


Vegetable	Net Carbs (per 100g, raw)	Low-Carb Status	Best Practices for Low-Carb Diet
Snow Peas	~4.1 g	Moderate	Enjoy in controlled portions as a crunchy snack or stir-fry addition.
Spinach	~1 g	Excellent	Can be eaten in larger quantities; perfect for salads and sauteed sides.
Broccoli	~4 g	Moderate	Use as a side dish or substitute for grains, but keep overall carb count in mind.
Green Beans	~5 g	Moderate	Similar to snow peas, enjoy in mindful portions.
Green Peas	~9 g	Limited/Avoid	Significantly higher in carbs; generally avoided on a strict ketogenic diet.

Incorporating Snow Peas Wisely

Since snow peas are not as low in net carbs as leafy greens, portion control is your best strategy. A small, controlled amount can add wonderful flavor and crunch to your meals without impacting ketosis.

Here are some ideas for incorporating snow peas into your low-carb diet:

Snack with a Dip: Pair raw snow peas with a high-fat, low-carb dip like guacamole or a creamy ranch dressing to balance macros and stay full.
Stir-Fry Delight: Add a handful of snow peas to a keto-friendly stir-fry with other low-carb vegetables like bell peppers, broccoli, and mushrooms. Ensure you are using a keto-friendly sauce, such as tamari or soy sauce, mixed with healthy fats like coconut or avocado oil.
Crunchy Salad Topping: Toss fresh, crisp snow peas into a mixed green salad with grilled chicken or steak and a vinaigrette made from olive oil.
Quick and Easy Side: Sauté snow peas in a pan with grass-fed butter, minced garlic, and a sprinkle of parmesan cheese for a flavorful, low-carb side dish.
Steam for a Crisp Side: Briefly steam snow peas until bright green and tender-crisp. Drizzle with sesame oil and toasted sesame seeds for a simple, satisfying side.

Balancing Carbs with Healthy Fats

As with many vegetables, snow peas are naturally low in fat. To maintain ketosis, it's crucial to pair them with healthy fat sources. This helps to increase satiety and ensure your body remains in fat-burning mode. Good fat sources to pair with snow peas include olive oil, avocado, butter, and various seeds or nuts.

Conclusion: Mindful Consumption is Key

So, can you eat snow peas on a low-carb diet? The definitive answer is yes, provided you practice moderation and portion control. While their net carb count is not as low as that of leafy greens, it is manageable within a daily carb budget of 20-50 grams, especially for those following a less strict low-carb approach. By being mindful of your portions and pairing them with healthy fats, you can enjoy the satisfying crunch and nutritional benefits of snow peas without derailing your diet. They offer a versatile way to add texture and flavor to salads, stir-fries, and side dishes, making your low-carb journey more interesting and enjoyable.

Frequently Asked Questions

Yes, snow peas are suitable for a ketogenic diet when consumed in moderation. With around 4.1 grams of net carbs per 100 grams, they can fit into the daily carb budget of 20-50 grams, but portion control is essential.

Snow peas have a significantly lower carb count than regular green peas. While snow peas have approximately 4.1 grams of net carbs per 100 grams, green peas contain about 9 grams of net carbs and are generally not recommended for a strict low-carb diet.

The net carb count of raw snow peas is approximately 4.1 grams per 100-gram serving. Net carbs are calculated by subtracting the dietary fiber from the total carbohydrates.

No, you should not eat an unlimited amount of snow peas on a low-carb diet. Although they are relatively low in net carbs, excessive consumption can quickly add up and exceed your daily carb limit.

If you need a zero or ultra-low-carb alternative, options include spinach, cabbage, zucchini, and cauliflower. For a similar texture and snap, green beans are another moderate low-carb choice.

For a low-carb diet, the best ways to cook snow peas are sautéing with healthy fats like butter or olive oil, stir-frying with other low-carb vegetables, or lightly steaming to maintain their crispness.

Yes, snow peas offer nutritional benefits. They are a good source of fiber, vitamin C, and vitamin A, which can contribute to digestive health, immune function, and eye health.