How many calories are in sugar snap peas?
One cup of whole sugar snap pea pods weighs 63 g and carries 26 calories. Per 100 g the raw pods run 42 calories, which puts them among the lightest things in the produce aisle. The pod is edible, so the number covers everything you actually chew.
You'd need to walk about 5 minutes to burn the 26 calories in a 1-cup (63 g) serving.
How long does it take to burn off sugar snap peas?
A 1-cup (63 g) serving 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
- Sugar snap pea quick facts
- US servings, from ten pods to a chopped cup
- Raw, boiled and frozen pods
- The salt goes in the water, not the pod
- How do sugar snap peas compare?
- Most popular sugar snap peas brands
- FAQ
Sugar snap pea quick facts
USDA has no record called "sugar snap pea." The one that fits is SR Legacy 170010, "Peas, edible-podded, raw", the family that covers both sugar snaps and snow peas. That is the row used here, because the person searching is holding a bag of fresh pods, not a drained pot of boiled ones. Retail bags back it up: Marketside, Taylor Farms, Mann's and Signature Farms all print 41 calories per 100 g on the label, which is the same food inside the rounding.
| Nutrient | Per 100 g | Per 1 cup whole (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 above, and that is not an omission on our part: the SR Legacy edition does not carry that nutrient at all, and a raw pod off the vine has nothing added to it anyway. The 4 g of total sugars per 100 g is what makes the pods taste sweet raw. Cholesterol is 0 mg, as it is in every vegetable. Potassium is the quiet win at 200 mg per 100 g, so 126 mg in a cup of whole pods, about 3% of the Daily Value.
US servings, from ten pods to a chopped cup
| Serving | Weight | Calories |
|---|---|---|
| 10 pea pods | 34 g | 14 kcal |
| 1 oz | 28 g | 12 kcal |
| 1 cup, whole pods | 63 g | 26 kcal |
| 3 oz, a bag serving | 85 g | 36 kcal |
| 1 cup, chopped | 98 g | 41 kcal |
| Per 100 g | 100 g | 42 kcal |
Three of those are USDA household measures: 10 pods, 1 cup whole and 1 cup chopped. The 1 oz and 3 oz lines are our own arithmetic from the USDA 100 g figure, not USDA servings, though 85 g is the serving most US bags print on the back.
Here is the trap. A cup of whole pods is 63 g, but a cup of the same pods chopped is 98 g, because the hollow pods stop wasting space. Same word, same vegetable, 58% more calories. If you log "one cup" out of habit, you are guessing by 15 calories every time, which is trivial once and less trivial across a week of lunches. Weigh them once, learn what your own handful looks like, and the guessing stops.
Raw, boiled and frozen pods
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Raw | 42 kcal | 1 cup whole, 63 g | 26 kcal |
| Boiled, drained, no salt | 42 kcal | 1 cup, 160 g | 67 kcal |
| Boiled, drained, salted water | 40 kcal | 1 cup, 160 g | 64 kcal |
| Frozen, unprepared | 42 kcal | 1 cup, 144 g | 60 kcal |
| Frozen, boiled, no salt | 52 kcal | 1 cup, 160 g | 83 kcal |
| Frozen, boiled, salted water | 50 kcal | 1 cup, 160 g | 80 kcal |
The per-100-g column barely moves for fresh pods: raw and boiled are both 42. What moves is the cup. Cooked pods collapse, so 160 g fits where 63 g of raw ones did, and the serving more than doubles from 26 to 67 calories. Nothing was added. You simply got more peas into the same cup.
Frozen is the row worth knowing. Straight out of the bag, frozen pods match fresh at 42 per 100 g. Boil and drain them and the same peas read 52, roughly 24% denser, because blanching and boiling have pulled water out. Steam them briefly instead of boiling them to death and you land closer to the fresh number. Most retail bags sit at 41 per 100 g, or 35 calories for the 85 g serving; the outlier is Pictsweet Farms Baby Sugar Snap Peas at 60 per 100 g, 50 calories for its 83 g serving, so check the panel rather than assuming every bag is the same.
The salt goes in the water, not the pod
Fresh pods carry 4 mg of sodium per 100 g. That is nothing: 3 mg in a cup of whole pods, 0% of the Daily Value. Boil them in salted water and the USDA record for that preparation reads 240 mg per 100 g. Scale it to a 160 g cooked cup, our own arithmetic from the 100 g figure, and you get about 384 mg, roughly 17% of the FDA Daily Value of 2,300 mg, for a side dish of 64 calories. The unsalted version of the same cup is about 6 mg.
That is about a sixth of a teaspoon of table salt, arriving in a food most people file under "safe." If you are watching sodium, the fix costs nothing: cook them in plain water and salt the plate, or eat them raw. Fiber is the other reason to keep the pods on your plate rather than shelling them. At 2.6 g per 100 g they cover 6% of the 28 g Daily Value in a single cup, and vegetables at this calorie level are exactly what the Dietary Guidelines for Americans and MyPlate have in mind when they ask adults for two to three cups of vegetables a day.
How do sugar snap peas compare?
| Vegetable | Per 100 g | US serving | Calories |
|---|---|---|---|
| Sugar snap peas, raw | 42 kcal | 3 oz, 85 g | 36 kcal |
| Brussels sprouts, frozen, boiled | 42 kcal | 3 oz, 85 g | 36 kcal |
| Beets, raw | 43 kcal | 3 oz, 85 g | 37 kcal |
| Onions, boiled, salted | 42 kcal | 3 oz, 85 g | 36 kcal |
Our take: on calories alone this is a four-way tie. Three of the four sit at exactly 42 per 100 g and beets are the only one higher, by a single calorie. So pick on something else. Sugar snap peas beat beets and onions on protein, 2.8 g per 100 g against 1.61 g and 1.36 g, and they are the only one of the four that goes from bag to plate with no cooking, no peeling and no draining. Brussels sprouts edge them on protein at 3.64 g, but you have to cook those. For a raw snack that costs almost nothing, the pods win.
Most popular sugar 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 |
| Mann's Stringless Sugar Snap Peas | 41 cal |
| Woodstock Organic Sugar Snap Peas | 41 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Sugar snap pea FAQs
How many calories are in a cup of sugar snap peas?
A cup of whole pods weighs 63 g and carries 26 calories. Chop the same pods and one cup holds 98 g, or 41 calories. The pods are hollow, so how they pack into the measuring cup moves the total by more than half. Both figures come from the raw USDA row.
How many calories in 10 sugar snap pea pods?
Ten pods weigh 34 g and come to 14 calories. That is the standard USDA household measure for edible-podded peas, so it is not a guess from our side. A handful of pods with hummus is one of the cheapest crunchy snacks on the shelf, calorie for calorie.
How many carbs are in sugar snap peas?
Raw sugar snap peas hold 7.55 g of carbohydrate per 100 g, of which 2.6 g is fiber and 4 g is natural sugars. A 63 g cup of whole pods works out to 4.8 g of carbohydrate, 2 percent of the Daily Value, with 1.6 g of that as fiber.
Do sugar snap peas have protein?
2.8 g per 100 g, which is 1.8 g in a 63 g cup, or 4 percent of the Daily Value. That is real but small; sugar snap peas are a vegetable, not a protein food. Frozen pods boiled and drained climb to 3.5 g per 100 g as water leaves.
Are frozen sugar snap peas as low in calories as fresh?
Frozen and unprepared, they match fresh at 42 calories per 100 g. Boil them and the same frozen peas read 52 calories per 100 g, because draining removes water and concentrates what is left. A cup of frozen-then-boiled pods, 160 g, is 83 calories against 67 for fresh boiled.
How much fiber is in sugar snap peas?
2.6 g per 100 g, or 1.6 g in a 63 g cup of whole pods, which is 6 percent of the 28 g Daily Value. Frozen pods run a little higher at 3.1 g per 100 g. Because you eat the pod itself, the fiber comes with almost no calories.
Are sugar snap peas keto friendly?
A 63 g cup has 4.8 g of carbohydrate and 1.6 g of fiber, so about 3.2 g net by our own subtraction. Per 100 g that is roughly 5 g net. Sugar snap peas fit a low-carb day in normal portions, but a big bowl adds up faster than lettuce.
Are sugar snap peas good for weight loss?
At 42 calories per 100 g raw, they are one of the lighter things you can put on a plate, and the fiber and water make the pods filling for what they cost. A whole 3 oz bag serving, 85 g, is 36 calories by our own arithmetic.
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 plate and BodyPal counts the pods for you, cup or handful.
