How many calories are in snap peas?
One cup of whole raw snap pea pods weighs 63 g and carries 26 calories. Per 100 g the pods run 42 calories, with 7.55 g of carbohydrate and 2.6 g of fiber. You eat the whole thing, shell and peas together, which is why every number here is for the pod rather than for shelled green peas.
You'd need to walk about 5 minutes to burn the 26 calories in a 1-cup serving of whole pods (63 g).
How long does it take to burn off snap peas?
A 1-cup serving of whole pods (63 g) is 26 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 26 kcal |
|---|---|
| Walking, brisk | 5 min |
| Cycling, moderate | 3 min |
| Swimming, moderate | 4 min |
| Jogging | 3 min |
| Weight training, moderate | 6 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (63 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Snap pea quick facts
- US servings, from ten pods to a chopped cup
- Frozen, boiled, salted and pickled
- Fiber, sodium and what the cup really costs
- How do snap peas compare?
- Most popular snap peas brands
- Snap pea FAQs
Snap pea quick facts
The record on this page is SR Legacy 170010, "Peas, edible-podded, raw". That is the food most people are actually holding: a clamshell or a produce-aisle bag of raw pods, eaten straight or thrown into a pan at the last minute. It is also the only raw entry with a full nutrient profile and USDA household measures for whole pods, which is what makes a cup count possible without guesswork.
Sugar snap peas and snap peas are the same thing in USDA's system; the agency files both under "edible-podded." Snow peas land there too, so a flat pod and a plump one share a record.
| Nutrient | Per 100 g | Per 1 cup whole pods (63 g) | % Daily Value |
|---|---|---|---|
| Calories | 42 | 26 | — |
| Total fat | 0.2 g | 0.1 g | 0% |
| Saturated fat | 0.04 g | 0.0 g | 0% |
| Carbohydrate | 7.55 g | 4.8 g | 2% |
| Dietary fiber | 2.6 g | 1.6 g | 6% |
| Total sugars | 4 g | 2.5 g | — |
| Protein | 2.8 g | 1.8 g | 4% |
| Sodium | 4 mg | 3 mg | 0% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no added sugars row because the SR Legacy edition has no field for it, and raw pods have nothing added anyway: all 4 g per 100 g is the sugar the plant made, which is where the "sugar snap" name comes from. Cholesterol is zero. Potassium is 200 mg per 100 g, or 126 mg in the cup, 3% of the Daily Value.
US servings, from ten pods to a chopped cup
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 12 kcal |
| 10 pea pods | 34 g | 14 kcal |
| 1 cup whole pods | 63 g | 26 kcal |
| 3 oz snack-bag serving | 85 g | 36 kcal |
| 1 cup chopped | 98 g | 41 kcal |
| Per 100 g | 100 g | 42 kcal |
The cup of whole pods and the ten-pod count are USDA household measures, so 63 g and 34 g come straight from the record. The ounce and the 3 oz snack-bag portion are our own arithmetic from the USDA 100 g figure, not USDA servings.
The gap worth noticing sits between the two cups. Whole pods stack loosely and a cup holds only 63 g; slice them into strips and the same cup takes 98 g, which is 41 calories instead of 26. Nothing changed about the vegetable. Log "a cup of snap peas" without saying which one and you are off by more than half.
Frozen, boiled, salted and pickled
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Raw, whole pods | 42 kcal | 1 cup (63 g) | 26 kcal |
| Frozen, unprepared | 42 kcal | 1 cup (144 g) | 60 kcal |
| Boiled, drained, no salt | 42 kcal | 1 cup (160 g) | 67 kcal |
| Boiled, drained, salted | 40 kcal | 1 cup (160 g) | 64 kcal |
| Frozen, then boiled, no salt | 52 kcal | 1 cup (160 g) | 83 kcal |
| Frozen, then boiled, salted | 50 kcal | 1 cup (160 g) | 80 kcal |
| Pickled pods | 50 kcal | 1/4 cup (30 g) | 15 kcal |
Raw and boiled land on the same 42 calories per 100 g, which surprises people who expect cooking to change something. Boiling drains water and a little sugar, and the two roughly cancel. What moves is the cup: cooked pods collapse and pack, so a cup weighs 160 g instead of 63 g, and 67 calories is more than two and a half times the raw cup for the same word on the label.
Frozen pods that were then boiled are the heaviest version on this page, at 52 calories per 100 g. They were blanched before freezing, so they give up more water in the pan and finish more concentrated. A 160 g cup of them is 83 calories, more than three times the raw cup.
Bagged sugar snap peas from Marketside, Taylor Farms, Signature Farms and Mann's all label 41 calories per 100 g, and 35 calories for an 85 g serving — a rounding step away from the USDA raw record. Pictsweet Farms Baby Sugar Snap Peas is the outlier at 60 per 100 g, and Tillen Farms sells pods pickled in a jar at 50 per 100 g, 15 calories for a 30 g quarter-cup.
Fiber, sodium and what the cup really costs
Fiber is the row that earns snap peas their spot. Raw pods carry 2.6 g per 100 g, so a cup of whole pods gives 1.6 g, 6% of the FDA Daily Value of 28 g. A 160 g cup of boiled pods gives 4.5 g, or 16%, for 67 calories. Very few foods hand over that much fiber that cheaply, and it comes with the pod, not from a supplement.
Sodium is the row that can quietly undo it. Raw pods hold 4 mg per 100 g — 3 mg in a cup, a rounding error against the 2,300 mg Daily Value. Boil them in salted water and the record jumps to 240 mg per 100 g, which works out to 384 mg for a 160 g cup by our own arithmetic from the USDA figure. That is 17% of the day's sodium, about a sixth of a teaspoon of table salt, added to a vegetable that started with none.
Protein sits at 2.8 g per 100 g raw and 3.27 g boiled. A raw cup gives 1.8 g and a boiled cup 5.2 g. That is a real contribution to a plate but not a protein source, and MyPlate counts snap peas in the vegetable group for good reason: a cup of whole pods covers a serving of vegetables for 26 calories.
How do snap peas compare?
| Version | Per 100 g | US serving | Calories |
|---|---|---|---|
| Snap peas, raw pods | 42 kcal | 1 cup whole pods, 63 g | 26 kcal |
| Boiled, drained, no salt | 42 kcal | 1 cup, 160 g | 67 kcal |
| Frozen, unprepared | 42 kcal | 1 cup, 144 g | 60 kcal |
| Frozen, then boiled | 52 kcal | 1 cup, 160 g | 83 kcal |
Our take: three of these four records sit at exactly 42 calories per 100 g, so the cooking method is not what you are choosing between — the weight in the cup is. If you want volume for the fewest calories, eat them raw: 26 calories per cup is the cheapest way to fill a snack container. If you want them to count as a side that keeps you full, boil them and take the 67, because the extra 41 calories buy you nearly 3 g more fiber. Skip the salted water and you keep the sodium at almost nothing.
Most popular snap peas brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Marketside Sugar Snap Peas | 41 cal |
| Taylor Farms Sugar Snap Peas | 41 cal |
| Signature Farms Stringless Sugar Snap Peas | 41 cal |
| Pictsweet Farms Baby Sugar Snap Peas | 60 cal |
| Tillen Farms Pickled Sugar Snap Peas | 50 cal |
| Mann's Stringless Sugar Snap Peas | 41 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Snap pea FAQs
How many calories are in a cup of snap peas?
A cup of whole raw pods weighs 63 g and gives you 26 calories. Chop them and the same cup holds 98 g, which raises it to 41 calories. Cooked pods pack tighter still: a cup of boiled, drained pods weighs 160 g and comes to 67 calories.
How many calories are in 10 snap pea pods?
Ten pods weigh 34 g and come to 14 calories, using the USDA household measure for edible-podded peas. That is a little over half a cup of whole pods. Scaled from the 100 g record, ten pods also carry 1.0 g of protein, 2.6 g of carbohydrate and 0.9 g of fiber.
How many carbs are in sugar snap peas?
Sugar snap peas carry 7.55 g of carbohydrate per 100 g. A cup of whole raw pods, 63 g, has 4.8 g, which is 2% of the Daily Value. Of that, 2.5 g is naturally occurring sugar and 1.6 g is fiber, so the starchy part left over is small.
Are snap peas keto friendly?
A cup of whole pods has 4.8 g of carbohydrate and 1.6 g of fiber, so about 3.2 g of net carbs — our own subtraction, not a USDA figure. Per 100 g that is roughly 5 g net. A 160 g cup of boiled pods is 11.3 g of carbohydrate, which is a different decision.
Do snap peas have protein?
Snap peas have 2.8 g of protein per 100 g, so a cup of whole raw pods, 63 g, gives 1.8 g, which is 4% of the Daily Value. Boiled pods come in slightly higher at 3.27 g per 100 g, and a 160 g cup of them delivers 5.2 g. Useful, not a protein food.
Are raw or cooked snap peas lower in calories?
Both sit at 42 calories per 100 g: raw pods and boiled, drained pods without salt are identical in the USDA data, and salted boiled pods come in at 40. The difference is the cup, not the pan. A 63 g cup raw is 26 calories; a 160 g cup cooked is 67.
Are frozen snap peas as healthy as fresh?
Frozen unprepared pods are 42 calories per 100 g, the same as raw, with slightly more fiber at 3.1 g against 2.6 g, and sodium still at 4 mg. The calorie gap shows up only after cooking: frozen pods boiled and drained reach 52 per 100 g, or 83 calories per 160 g cup.
How much fiber is in snap peas?
Snap peas have 2.6 g of fiber per 100 g. A cup of whole raw pods, 63 g, provides 1.6 g, which is 6% of the 28 g Daily Value. A cup of boiled pods at 160 g gives 4.5 g and 16%. Frozen unprepared pods carry a little more, 3.1 g per 100 g.
Similar foods
- Carrot — 53 cal per cup chopped
- Onion — 46 cal per cup sliced
- Broccoli — 55 cal per cup chopped
- Bamboo Shoots — 41 cal per cup sliced
- Bell Pepper — 31 cal per medium
- Bell Pepper — 24 cal green, 31 red
Count it without the math
Point the camera at the bowl and BodyPal counts the pods for you, cup size and all.
