Calories in Snap Peas: Nutrition Facts & Serving Sizes
Per 1 cup (63g)
Per 100g
Source: Web research, March 2026.
A cup of snap peas (63g) has about 26.5 calories with 1.8g of protein and 4.8g of carbs, making them a very low-calorie snack vegetable. Per 100g, snap peas provide 42 calories with 2.8g of protein, 7.6g of carbs, 0.2g of fat, and 2.6g of fiber. Snap peas are high in vitamin C at 60mg per 100g, covering about 67% of the daily recommended intake. They also provide 42mcg of folate and 25mcg of vitamin K per 100g. Iron content is notable for a vegetable at 2.1mg per 100g. The crunchy texture and natural sweetness make snap peas one of the most satisfying low-calorie snack foods. At only 26.5 calories per cup, you can eat a large volume without much caloric impact. They work well as a raw snack, stir-fry addition, or salad component. For anyone on a cut who needs high-volume, low-calorie foods to stay full, snap peas are a practical staple.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (63g) | 26.5 | 1.8g | 4.8g | 0.1g | 1.6g |
| 10 snap peas (34g) | 14.3 | 1g | 2.6g | 0.1g | 0.9g |
| 100g | 42 | 2.8g | 7.6g | 0.2g | 2.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 42 | 2% |
| Protein | 2.8g | 6% |
| Total Fat | 0.2g | |
| Total Carbohydrates | 7.6g | 3% |
| Dietary Fiber | 2.6g | 9% |
| Sugars | 4g | 8% |
| Sodium | 4mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 43mg | 3% |
| Iron | 2.1mg | 12% |
| Potassium | 200mg | 4% |
| Vitamin A | 54mcg | 6% |
| Vitamin C | 60mg | 67% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 24mg | 6% |
| Phosphorus | 53mg | 4% |
| Zinc | 0.3mg | 3% |
| Selenium | 0.7mcg | 1% |
| Folate | 42mcg | 11% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.6mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Snap Peas
Snap peas are a high-volume, low-calorie vegetable that helps fill you up during a calorie deficit. At just 26.5 calories per cup, you can eat a large portion to curb hunger without impacting your calorie budget. The 2.6g of fiber per 100g adds to satiety and supports digestive health.
The 60mg of vitamin C per 100g is the standout micronutrient. Vitamin C supports immune function, collagen synthesis (important for joint and connective tissue health during heavy training), and iron absorption from plant sources. Getting 67% of the daily vitamin C target from a 100g serving of snap peas is a significant contribution from a low-calorie vegetable.
Snap peas provide 42mcg of folate per 100g, supporting DNA synthesis and cellular repair. They also contain vitamin K at 25mcg per 100g, which supports bone metabolism and blood coagulation. The 2.1mg of iron per 100g is notable for a vegetable, though plant-based iron (non-heme iron) is less bioavailable than heme iron from meat. Eating snap peas alongside vitamin C-rich foods enhances non-heme iron absorption.
As a raw snack, snap peas are easy to prepare, store well in the refrigerator, and do not need cooking. This convenience makes them practical for anyone who wants grab-and-go healthy snacks.
Dietary Considerations
Snap peas are naturally gluten-free, vegan, and keto-friendly in moderate amounts (7.6g carbs per 100g). They are excellent for weight loss due to their very low calorie density and satisfying crunch. Snap peas contain small amounts of FODMAPs (fructose and mannitol), which may cause digestive discomfort in those with IBS. For most people, snap peas are well-tolerated and a great addition to any diet.
Daily Intake (100g)
100g of snap peas provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in snap peas?
A cup of snap peas (63g) has about 26.5 calories. Per 100g, snap peas contain 42 calories. They are one of the lowest-calorie snack vegetables available.
Are snap peas good for weight loss?
Yes, snap peas are excellent for weight loss. At only 26.5 calories per cup, they add significant volume and crunch to your diet with minimal calorie impact. The 2.6g of fiber per 100g also helps keep you full.
How much protein in snap peas?
Snap peas contain 2.8g of protein per 100g. A cup (63g) provides about 1.8g of protein. They are not a significant protein source but contribute small amounts alongside other foods.
Are snap peas high in vitamin C?
Yes, snap peas are an excellent source of vitamin C at 60mg per 100g, providing about 67% of the daily recommended intake. This is significantly more than many common vegetables.
Are snap peas keto-friendly?
Snap peas are moderately keto-friendly at 7.6g of carbs per 100g. A cup serving has only 4.8g of carbs, which is manageable within keto macros. They are a better low-carb snack than most fruits and many vegetables.
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