A Closer Look at the Calorie Count
When planning meals or tracking macros, knowing the calorie content of your food is essential. For sugar snap peas, the exact number of calories per 8 oz can vary slightly depending on whether they are raw or cooked, and the specific brand. A good general estimate for 8 oz of raw or lightly steamed sugar snap peas is about 95 calories, which aligns with data from various nutrition sources. This makes them an exceptionally low-calorie food, allowing for a substantial serving size without a high caloric cost.
Nutritional Breakdown for 8 oz (approx. 226g) of Sugar Snap Peas
In addition to being low in calories, an 8 oz serving of sugar snap peas is packed with beneficial nutrients. Below is a typical breakdown based on combined nutrition data:
- Carbohydrates: Approximately 16-23g (depending on the source, some suggesting a higher fiber content)
- Protein: Approximately 5g
- Fat: 0g
- Dietary Fiber: 5-23g (there is significant variation cited across sources for this; it's best to check specific product packaging)
- Vitamin C: Offers a very high percentage of your daily value
- Vitamin K: Supports bone health and blood clotting
- Vitamin A: Important for immune function and vision
- Iron: Assists in producing red blood cells
Comparison Table: Sugar Snap Peas vs. Other Vegetables
This table illustrates how sugar snap peas compare to other common vegetables in terms of calories and other key nutrients per 8 oz serving, highlighting their nutrient-dense, low-calorie profile. Please note that figures are approximations and can vary slightly.
| Vegetable (8 oz) | Approx. Calories | Protein (g) | Fiber (g) | Key Vitamins |
|---|---|---|---|---|
| Sugar Snap Peas | ~95 | ~5 | ~5-23 | C, K, A |
| Broccoli | ~87 | ~7 | ~8 | C, K, B9 |
| Carrots | ~100 | ~2 | ~6 | A, K, C |
| Green Beans | ~68 | ~3 | ~8 | A, C, K |
| Spinach | ~54 | ~7 | ~4 | A, C, K, B9 |
The Health Benefits Beyond Calorie Counting
Sugar snap peas offer more than just low calories. Their comprehensive nutritional profile contributes to several health benefits:
- Supports Digestive Health: The high fiber content aids digestion and promotes regularity. This can also lead to increased satiety, helping with weight management.
- Boosts Immune Function: An excellent source of Vitamin C and other antioxidants, sugar snap peas help support a robust immune system and protect against inflammation.
- Promotes Heart Health: The combination of fiber and potassium helps lower blood pressure and cholesterol levels, reducing the risk of heart disease.
- Enhances Bone Health: Vitamin K is crucial for blood clotting and helps the body absorb calcium, which is vital for maintaining strong, healthy bones.
- Aids Weight Management: Due to their low calorie and high fiber content, sugar snap peas help you feel full, making them an ideal snack for weight loss or maintenance.
Incorporating Sugar Snap Peas Into Your Diet
Sugar snap peas are incredibly versatile. You can enjoy them raw as a crunchy, sweet snack with hummus or a yogurt dip. For cooking, they can be steamed, roasted, or stir-fried. Lightly sautéing them in a pan with a little olive oil, garlic, and a sprinkle of salt and pepper brings out their natural sweetness without adding many calories.
To ensure you are getting the most accurate nutritional information, especially concerning fiber, it is always a good practice to check the nutritional label of the specific product you purchase.
Conclusion
For anyone monitoring their caloric intake, an 8 oz serving of sugar snap peas is an excellent choice. With approximately 95-100 calories, zero fat, and a healthy dose of fiber, protein, and essential vitamins, these vegetables are a guilt-free snack or side dish. Their versatility in both raw and cooked forms makes them easy to incorporate into a variety of meals while enjoying a multitude of health benefits, from improved digestion to enhanced heart health. They are a flavorful and nutritious option for those focused on healthy eating. Sugar snap peas are a wonderfully versatile addition to any diet, as detailed on the Verywell Fit website.
