Do Snow Peas Contain Starch? Understanding This Legume's Unique Profile

November 30, 2025 •

4 min read

One hundred grams of fresh raw snow peas contain only about 7.55 grams of carbohydrates, making them a less starchy option compared to many other legumes. This unique carbohydrate profile is why many people ask: do snow peas contain starch, and if so, how much?

Quick Summary

Snow peas are a legume that contains starch, but they are considered a non-starchy vegetable. Unlike mature shelled peas, snow peas are harvested early and have a lower carbohydrate content, which means they are less starchy and have a lower glycemic impact.

Key Points

Low Starch Content: Snow peas are significantly less starchy than mature garden peas because they are harvested at an immature stage, before the sugars convert to starch.
Non-Starchy Classification: Many health organizations, such as the American Diabetes Association, classify snow peas as a non-starchy vegetable.
Nutrient-Dense and Low-Calorie: Snow peas are low in calories and packed with vitamins A, C, and K, as well as essential minerals and fiber.
Low Glycemic Index: Due to their low starch and high fiber content, snow peas have a low glycemic index, making them a good option for blood sugar management.
Versatile in Cooking: Their tender-crisp texture makes them ideal for eating raw in salads or lightly cooked in stir-fries and other dishes.
Fiber-Rich: Snow peas are a good source of dietary fiber, which aids digestion and promotes gut health.

The Truth About Snow Pea Carbohydrates

While all legumes, including peas, contain carbohydrates, the composition and quantity of those carbs vary significantly by variety and maturity. Snow peas are harvested at an early stage, when the pods are still young and tender and the peas inside are underdeveloped. This early harvest is the key reason they are less starchy than their mature shelled pea counterparts. The sugars present in young peas have not yet had the chance to convert into starches, which happens as the peas continue to mature on the vine.

Unlike starchy vegetables such as potatoes or corn, which have a high concentration of starch, snow peas are often classified as a non-starchy vegetable. This makes them an excellent addition to low-carb diets and a smart choice for those managing their blood sugar levels.

Nutritional Comparison: Snow Peas vs. Garden Peas

To understand the difference in starch content, it's helpful to compare snow peas with the more common garden or shelled peas. A mature garden pea has a higher starch concentration because the plant has been allowed to fully develop the seeds inside the pod. Snow peas, by contrast, are consumed pod and all, a practice made possible by their immature, less fibrous state.

Here is a simple breakdown of the nutritional differences per 100 grams, illustrating the disparity in carbohydrate and fiber content:


Nutrient	Snow Peas (Raw)	Garden Peas (Boiled, Drained)
Energy	42 Kcal	60 Kcal
Carbohydrates	7.55 g	9.0 g
Dietary Fiber	2.6 g	0.8 g
Starch	N/A (low)	3.7 g
Sugar	~4 g	~4 g
Protein	2.80 g	6.0 g

This table highlights that while mature peas have a higher concentration of both carbohydrates and protein, a significant portion of their carbs is starch. Snow peas, on the other hand, have a lower overall calorie and carb count, with a higher proportion of their carbs existing as dietary fiber rather than starch.

The Impact on Blood Sugar and Digestion

For individuals concerned with blood sugar control, the type and quantity of carbohydrates in food are critical. Foods are rated using the glycemic index (GI), which measures how quickly a food causes blood sugar to rise. Snow peas and other early-harvested legumes have a low GI, meaning they cause a slower, more gradual rise in blood sugar. The fiber content in snow peas also plays a vital role in digestion. Fiber slows the absorption of sugar into the bloodstream, helping to regulate insulin levels. This contrasts with high-starch foods that can cause a rapid spike in glucose.

Practical Ways to Include Low-Starch Snow Peas in Your Diet

Since they are less starchy, snow peas are incredibly versatile and can be incorporated into a wide range of meals to boost nutrient intake without adding excess carbohydrates. Here are a few serving suggestions:

Raw in Salads: Add a crisp, sweet element to any salad by tossing in raw snow peas. Their firm texture holds up well to dressings.
Stir-fries: They are a classic ingredient in Asian stir-fries, where a quick sauté preserves their vibrant color and signature crunch.
Blanched or Steamed: For a simple and healthy side dish, lightly blanch or steam snow peas until they are tender-crisp. A drizzle of sesame oil and a sprinkle of toasted seeds is all you need.
With Dips: Enjoy them as a low-carb alternative to crackers or chips, perfect for dipping into hummus or other spreads.
In Soups: Add snow peas towards the end of cooking in soups to maintain their texture and freshness.

Storage and Preparation Tips

To get the most out of your snow peas, follow these simple tips:

Choose Fresh: Look for bright green pods that are firm and crisp. Avoid those that are yellowing or have soft spots.
Store Properly: Keep unwashed snow peas in a plastic bag in the refrigerator for up to two weeks.
String the Pods: While not always necessary, some snow peas may have a tough string along the seam that should be removed before eating. Simply snap off the stem end and pull the string down the length of the pod.
Avoid Overcooking: Overcooking can lead to limp, tasteless peas and a loss of their crispness. They cook very quickly, so aim for a tender-crisp finish.

Conclusion: A Healthier, Less Starchy Legume

In summary, while snow peas are a legume and do contain carbohydrates, they are definitively a low-starch, non-starchy vegetable due to their early harvest. Their lower carbohydrate content and high fiber make them a great choice for managing blood sugar and enjoying a nutrient-rich, low-calorie food. By understanding the unique nutritional profile of snow peas and how they differ from their mature counterparts, you can confidently include this crunchy, versatile vegetable in a healthy diet. For more insights on legume nutrition, see this comprehensive review of pea properties in food applications.

Frequently Asked Questions

Yes, snow peas are an excellent addition to a low-carb diet because they contain fewer carbohydrates and are considered a non-starchy vegetable.

While both are similar in nutritional profile and are eaten pod and all, sugar snap peas are a hybrid of snow and garden peas. Snow peas have flatter pods with smaller, underdeveloped peas inside, while sugar snap peas are more rounded and plump.

Cooking does not significantly alter the inherent low starch content of snow peas. However, like all vegetables, they are best cooked lightly to preserve their crisp texture and nutrient profile.

Yes, snow peas can be eaten raw and are often added to salads for a sweet, crisp texture. Their edible pods are delicious and nutritious.

Compared to other peas, snow peas have a moderate amount of natural sugars, but their overall carbohydrate content is low. The high fiber helps to regulate how the body processes those sugars.

Snow peas are rich in nutrients like Vitamin C, Vitamin K, and fiber. They support immune health, aid digestion, and contribute to bone health.

No, while snow peas and sugar snap peas are less starchy, mature garden peas and dried peas are considered starchy vegetables with a much higher starch content.