In this article
- Snow peas fiber, raw, cooked and frozen
- Snow pea nutrition in a cooked cup
- Snow peas vs other stir fry vegetables
- A snow pea stir fry, counted
- How snow peas fit your daily fiber intake
- Snow peas on a lighter carb plate
- Buying and cooking snow peas for crunch
- What snow pea fiber does in your gut
- Snow peas or green peas: a quick rule
- The edge case: raw snow peas by the cup
- Snow pea questions people ask
- Sources
A cup of cooked snow peas has 4.5 grams of fiber for 67 calories, along with about 85% of the Daily Value for vitamin C. For a vegetable you can cook in two minutes, that’s a strong return.
Snow peas fiber comes from the whole pod, not just the tiny peas. You eat the flat green shell too, so nothing is left on the plate.
Snow peas fiber, raw, cooked and frozen
USDA FoodData Central lists snow peas as edible podded peas, meaning the pod is eaten along with the immature peas inside. Here’s how the fiber looks across the forms you’re likely to buy.
| Snow peas | Serving | Fiber | % DV (28 g) | Calories |
|---|---|---|---|---|
| Raw, chopped | 1 cup (98 g) | 2.5 g | 9% | 41 |
| Raw | 1 ounce (28 g) | 0.7 g | 3% | 12 |
| Boiled, fresh | 1/2 cup (80 g) | 2.3 g | 8% | 34 |
| Boiled, fresh | 1 cup (160 g) | 4.5 g | 16% | 67 |
| Frozen, boiled | 1 cup (160 g) | 5.0 g | 18% | 83 |
| Boiled, fresh | 100 g | 2.8 g | 10% | 42 |
Per 100 grams, raw and cooked snow peas are almost identical, at 2.6 and 2.8 grams of fiber. The bigger jump in the table comes from the cup itself.
A cup of chopped raw pods weighs 98 grams, while a cup of cooked pods packs in 160 grams. Cooking softens the pods so more of them fit in the measure, which is why the cooked cup carries nearly twice the fiber.
Frozen snow peas, once cooked, land a little higher still at 3.1 grams per 100 grams. They’re also slightly higher in calories, at 52 per 100 grams versus 42 for fresh boiled.
Snow pea nutrition in a cooked cup
Fiber is only part of what a cup of boiled snow peas (160 g) brings.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin C | 77 mg | 85% |
| Vitamin K | 40 mcg | 33% |
| Iron | 3.2 mg | 18% |
| Fiber | 4.5 g | 16% |
| Folate | 46 mcg | 12% |
| Protein | 5.2 g | n/a |
| Calories | 67 | n/a |
Vitamin C is the headline, at 85% of the FDA’s 90 mg Daily Value in a single cup. Vitamin K follows at a third of the Daily Value.
Iron is a useful extra. At 3.2 mg, a cup of cooked snow peas gives close to a fifth of the 18 mg Daily Value.
Snow peas also carry about 5 grams of protein per cooked cup.
Snow peas vs other stir fry vegetables
Snow peas rarely go into the wok alone. Here’s how they compare with the vegetables they usually share the pan with, using the Dietary Guidelines for Americans figures.
| Stir fry vegetable | Serving | Fiber | Calories |
|---|---|---|---|
| Broccoli, cooked | 1 cup | 5.2 g | 54 |
| Carrots, cooked | 1 cup | 4.8 g | 54 |
| Snow peas, cooked | 1 cup | 4.5 g | 67 |
| Edamame, cooked | 1/2 cup | 4.1 g | 94 |
| Red bell pepper, raw | 1 cup | 3.1 g | 39 |
| Asparagus, cooked | 1 cup | 2.9 g | 32 |
| Onions, cooked | 1 cup | 2.9 g | 92 |
Snow peas land in the top three, just behind broccoli and carrots. They beat bell pepper, asparagus and onions cup for cup.
Per calorie the order shifts. Snow peas give about 6.7 grams of fiber per 100 calories, behind broccoli at 9.6 and carrots at 8.9, but well ahead of edamame at 4.4 and cooked onions at 3.2.
Every vegetable in the pan pulls its weight a little differently. Mixing three or four of them is the easiest way to raise the fiber in a stir fry without adding much to the calorie count, and it makes the dish more colorful too.
Shelled green peas are the bigger hitter, at 8.8 grams per cooked cup, but they come with about twice the calories. Snow peas give you a lighter, crunchier option with a solid share of the fiber.
A snow pea stir fry, counted
Say you toss a cup of snow peas, half a cup of shelled edamame and half a cup of sliced carrots into a hot pan, then serve it over a cup of brown rice.
| Ingredient | Fiber |
|---|---|
| Snow peas, 1 cup cooked | 4.5 g |
| Edamame, 1/2 cup | 4.1 g |
| Carrots, 1/2 cup cooked | 2.4 g |
| Brown rice, 1 cup cooked | 3.5 g |
| Total | 14.5 g |
That bowl delivers about 14.5 grams of fiber, a little more than half the Daily Value, from ingredients that cook in about the time it takes the rice to rest. The brown rice figure comes from Mayo Clinic.
Swap the brown rice for a cup of cooked bulgur and the total climbs further, since the Dietary Guidelines list half a cup of bulgur at 4.1 grams.
Looking for more quick stir fries and noodle bowls? Our recipe eBooks are packed with easy, high fiber meals.
How snow peas fit your daily fiber intake
Mayo Clinic suggests 21 to 25 grams of fiber a day for women and 30 to 38 grams for men. A cup of cooked snow peas covers about 18 to 21% of a woman’s target and 12 to 15% of a man’s.
Picture snow peas showing up twice in one day: a handful of raw pods with lunch and a cooked cup in a dinner stir fry. Together that’s about 5 grams of fiber from one vegetable, close to a fifth of the Daily Value.
That’s a meaningful chunk from one side dish. Pair snow peas with a whole grain or a legume at the same meal and you can cover a third or more of the day in one sitting.
Mayo also notes that a high fiber diet can help control blood sugar, lower cholesterol and support a healthy weight, since high fiber foods tend to be more filling.
Want to know your own number? Our fiber calculator gives you a personal target in seconds.
Snow peas on a lighter carb plate
Boiled snow peas have about 7 grams of carbohydrate per 100 grams. A cooked cup comes to roughly 11.3 grams of carbohydrate, and 4.5 of those grams are fiber.
That leaves about 6.8 grams of net carbs per cup, the carbs your body digests for energy. It’s a small number for a side that fills a good part of the plate.
For anyone keeping carbs in check, snow peas are an easy way to add volume and crunch to a meal. They bring more fiber per cup than onions or asparagus and stay well under 100 calories.
Buying and cooking snow peas for crunch
Look for flat, bright green pods that snap cleanly when you bend them. Limp or yellowing pods are past their best, and the texture is half the appeal.
Many pods have a tough string along one edge. Pinch off the stem end and pull it down the seam, and the string usually comes away in one piece.
Snow peas need very little heat. A quick toss in a hot pan, a minute or two in boiling water or a short steam keeps them crisp and green, while longer cooking turns them soft and dull.
Raw pods work well too. Slice them thin into salads and slaws, or serve them whole with hummus, which adds its own fiber from the chickpeas.
What snow pea fiber does in your gut
Like other vegetables, snow peas bring fiber your body can’t break down. Mayo Clinic explains that insoluble fiber helps material move through your digestive system, while soluble fiber dissolves to form a gel like material.
Fiber increases the weight and size of stool and softens it, which makes it easier to pass. The crisp pod of a snow pea is a good reminder of what that bulk looks like on the plate.
If you’re adding several high fiber vegetables at once, pace yourself. Mayo recommends increasing fiber gradually over a few weeks with plenty of water, since a sudden jump can cause gas, bloating and cramping.
If your gut prefers a gradual build, our guides walk you through adding fiber one step at a time.
Snow peas or green peas: a quick rule
If you want the most fiber per cup, choose shelled green peas, which deliver nearly twice the fiber of snow peas.
If you want a lighter, crunchy vegetable with plenty of vitamin C, choose snow peas. If you want a little of both, toss a handful of frozen green peas into your snow pea stir fry.
The edge case: raw snow peas by the cup
Snacking on raw snow peas is a great habit, but the cup measure can mislead you. A cup of chopped raw pods weighs only 98 grams and carries about 2.5 grams of fiber.
Cooked snow peas fill the same cup with 160 grams and 4.5 grams of fiber. If you’re counting fiber from raw snow peas, go by weight or by handfuls rather than by the cup, and expect about 0.7 grams per ounce.
USDA’s numbers show the pods hold about the same fiber per gram raw or cooked. What changes is how many of them fit in your measuring cup, and on your plate.
Snow pea questions people ask
How much fiber is in a cup of snow peas?
About 4.5 grams in a cup of cooked snow peas and about 2.5 grams in a cup of chopped raw snow peas, according to USDA.
Are snow peas high in fiber?
They’re a good source. A cooked cup supplies about 16% of the 28 gram Daily Value for only 67 calories.
Do snow peas have more fiber than green peas?
No. A cup of cooked green peas has about 8.8 grams of fiber, nearly twice the 4.5 grams in a cup of cooked snow peas.
Are frozen snow peas as good as fresh?
For fiber, yes. Frozen snow peas, once cooked, have about 3.1 grams of fiber per 100 grams, slightly more than fresh boiled snow peas at 2.8 grams.
How many calories are in snow peas?
About 67 calories in a cup of boiled snow peas and about 41 calories in a cup of chopped raw pods.
What vitamins are in snow peas?
A cooked cup has about 77 mg of vitamin C, 85% of the Daily Value, plus 40 mcg of vitamin K and 46 mcg of folate.
Can you eat snow peas raw?
Yes. Raw snow peas have about 2.6 grams of fiber per 100 grams, nearly the same as cooked, and make an easy crunchy snack.
Sources
- USDA Agricultural Research Service. FoodData Central: SR Legacy Peas, edible-podded, raw (170010); Peas, edible-podded, boiled, drained, without salt (170011); Peas, edible-podded, frozen, cooked, boiled, drained, without salt (170418). 2019. fdc.nal.usda.gov
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. dietaryguidelines.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. fda.gov
- Mayo Clinic Staff. “Dietary fiber: Essential for a healthy diet.” Mayo Clinic. 2025. mayoclinic.org
