Understanding Your Nutrition Diet: How many calories are in 30g of snow peas?

November 7, 2025 •

4 min read

Did you know that a small 30-gram serving of raw snow peas contains approximately 13 calories? This makes them a very low-calorie and nutrient-dense option, making it important to understand precisely how many calories are in 30g of snow peas? and how this versatile vegetable can fit into a healthy nutrition diet.

Quick Summary

This guide breaks down the calorie count and macro profile of snow peas. It explores their rich vitamin and mineral content and explains why they are beneficial for weight management and overall health.

Key Points

Low-Calorie Count: A 30g serving of raw snow peas contains approximately 13 calories, making them an excellent food for weight management.
Rich in Vitamin C: Snow peas are an exceptional source of Vitamin C, a powerful antioxidant that supports the immune system.
High in Fiber: Their high fiber content aids in digestion, promotes gut health, and increases feelings of fullness.
Supports Weight Loss: The combination of low calories and high fiber helps you feel full on fewer calories, supporting weight loss efforts.
Nutrient-Dense: In addition to being low in calories, they provide significant amounts of vitamins A and K, and important minerals like iron and potassium.
Cooking Versatility: Snow peas can be enjoyed raw in salads, lightly steamed, or quickly stir-fried to preserve their crisp texture and nutrient content.

The Calorie Breakdown: How many calories are in 30g of snow peas?

When it comes to tracking your daily energy intake, every detail matters. For a small, crisp, and refreshing snack, snow peas are a fantastic choice, especially because of their remarkably low-calorie count. A 30-gram portion of raw snow peas contains only about 13 calories. For context, a 100-gram serving contains approximately 42 calories. This low energy density is a major advantage for anyone looking to manage their weight or simply add more nutritious, filling foods to their meals.

Unlike starchy vegetables that pack a higher calorie count, snow peas offer a satisfying crunch and volume without significantly contributing to your overall calorie consumption. This allows you to eat a larger portion and feel more full, which is a core principle of effective weight management.

A Deeper Dive into Snow Pea Nutrition

Beyond their low-calorie nature, snow peas are a powerhouse of essential vitamins and minerals that support various bodily functions.

Macronutrient Profile

For a 30-gram serving, the macronutrient breakdown is predominantly carbohydrates and a small amount of protein, with virtually no fat. Based on the nutritional information for a 100g serving, here's an estimation for a 30g portion:

Carbohydrates: Approximately 2.27 grams
Protein: Approximately 0.84 grams
Total Fat: Approximately 0.06 grams

Their high water and fiber content also contribute to their low energy density, adding volume and weight to your meals to help you feel satisfied longer.

Rich in Vitamins and Minerals

Snow peas are packed with nutrients that are vital for good health. A 100-gram serving, for instance, contains:

Vitamin C: An impressive 60 mg, covering a significant portion of your daily recommended intake. Vitamin C is a potent antioxidant that helps boost the immune system and protect cells from damage.
Vitamin K: Around 25 µg, which is crucial for blood clotting and maintaining strong, healthy bones.
Vitamin A: About 1087 IU, essential for good vision, immune function, and cell growth.
Dietary Fiber: Approximately 2.6 grams per 100g, which aids in digestion and helps regulate blood sugar levels.
Iron, Potassium, and Magnesium: Smaller but still significant amounts of these important minerals.

Health Benefits of Incorporating Snow Peas into Your Diet

The nutritional makeup of snow peas offers several health advantages, making them an excellent choice for a balanced nutrition plan.

Weight Management: The combination of high fiber and high water content in snow peas increases feelings of fullness, which can help reduce overall calorie intake throughout the day.
Improved Digestion and Gut Health: The dietary fiber in snow peas promotes healthy bowel function, preventing constipation and contributing to a healthier gut microbiome.
Boosted Immunity: A high concentration of Vitamin C helps strengthen the body's immune system, protecting against common illnesses.
Heart Health: Nutrients like potassium, which helps regulate blood pressure, and fiber, which helps control cholesterol, contribute to a healthier cardiovascular system.

Snow Peas vs. Sugar Snap Peas: A Nutritional Comparison

Often confused, snow peas and sugar snap peas have distinct characteristics and are used differently in cooking. While their nutritional profiles are very similar, their texture and appearance are key differentiators.


Feature	Snow Peas	Sugar Snap Peas
Appearance	Flat pod with small, immature peas inside.	Round, plump pod with larger, sweeter peas.
Texture	Crisp and tender, with a thin pod wall.	Crunchy and fleshy, with a thicker pod wall.
Flavor	Mild, faintly grassy, with a subtle sweetness.	Sweeter flavor due to higher sugar content.
Primary Use	Often used in stir-fries and salads.	Popular as a standalone snack or added to salads for crunch.

Simple Ways to Add Snow Peas to Your Meals

Incorporating snow peas into your meals is easy due to their versatility and quick cooking time. Here are some simple ideas:

Raw in Salads: Add whole or sliced snow peas to your favorite salads for a vibrant color and satisfying crunch.
Quick Stir-Fries: Lightly toss them in a hot wok with some garlic and ginger for a simple side dish. This method retains their crisp-tender texture.
Steamed Perfection: Steaming for just 30–60 seconds is enough to tenderize them while preserving their nutrients and color.
Simple Sauté: Sauté with a little olive oil, salt, and pepper for a fast and delicious side dish.
Snack on the Go: Enjoy them raw as a quick and healthy snack, possibly with a light dip.

Conclusion: A Crunchy, Low-Calorie Powerhouse

Snow peas are an ideal vegetable for any nutrition diet plan. Their low-calorie count, combined with a rich supply of vitamins like C and K, as well as essential fiber, makes them a healthy choice for weight management and overall wellness. Whether you prefer them raw, lightly steamed, or stir-fried, their mild, sweet flavor and satisfying crunch can enhance a wide variety of meals. By choosing simple preparation methods, you can maximize their nutritional benefits and enjoy a flavorful, guilt-free addition to your plate. To learn more about healthy eating, consider resources from reputable health organizations. [Link to a relevant health organization's dietary guidelines, e.g., an article on healthy vegetable intake on Mayo Clinic's website].

Frequently Asked Questions

Yes, snow peas are excellent for weight loss. They are low in calories and high in fiber and water, which helps you feel full and satisfied, reducing overall calorie intake.

The calorie content of snow peas does not change significantly with light cooking methods like steaming or stir-frying. However, adding oil or other ingredients during cooking will increase the overall calorie count.

Yes, snow peas are a good source of dietary fiber. This is beneficial for promoting healthy digestion, regulating blood sugar levels, and managing weight.

Snow peas are particularly rich in Vitamin C, but also provide a good source of vitamins A and K, as well as several B vitamins.

Snow peas have a flatter, thinner pod and a more mild flavor, while sugar snap peas are rounder, thicker, and sweeter. Both have similar nutritional profiles but differ in texture.

The best ways to cook snow peas to preserve their nutrients and crisp-tender texture are to steam or stir-fry them for a very short time, typically less than a minute.

While the entire snow pea pod is edible, many people choose to remove the fibrous strings along the edges for a more tender and enjoyable eating experience.

Snow peas contain a decent amount of protein for a vegetable, with about 0.95g per 30g serving, making them a helpful plant-based source of protein.