Are raw snap peas good for you?

Quick Answers

Raw snap peas are highly nutritious and good for you. They are low in calories, high in fiber, packed with vitamins and minerals, and may provide various health benefits. Some key benefits of raw snap peas include improved digestion, lower cholesterol, and reduced inflammation. However, they do contain trace amounts of antinutrients like phytic acid that may impair mineral absorption. As long as consumed in moderation as part of a balanced diet, raw snap peas make an excellent addition to a healthy eating plan.

Nutritional Profile of Raw Snap Peas

Raw snap peas are low in calories but dense with important vitamins, minerals, and antioxidants. Here is an overview of the nutritional contents of 100 grams of raw snap peas (1):

Nutrient Amount
Calories 34
Carbs 6.7 g
Fiber 2.9 g
Protein 3.5 g
Vitamin C 39% DV
Vitamin A 15% DV
Vitamin K 41% DV
Folate 12% DV
Magnesium 11% DV
Potassium 4% DV

As you can see, raw snap peas are low in calories and carbs, but provide a good amount of fiber, vitamins, and minerals like vitamins C, A, and K, folate, magnesium, and potassium. The fiber and nutrients profile make them a highly nutritious choice.

Health Benefits of Eating Raw Snap Peas

Here are some of the top evidence-based health benefits associated with eating raw snap peas:

Improve Digestion

The fiber in raw snap peas helps add bulk to stool and may relieve constipation. It also promotes regularity and overall digestive health (2). Just one cup provides 14% of the recommended daily intake of fiber.

Lower Cholesterol

The fiber in raw snap peas may help lower LDL (bad) cholesterol levels. Soluble fiber binds to cholesterol in the gut and eliminates it from the body before it can be absorbed (3).

Control Blood Sugar

Despite containing carbs, the fiber in raw snap peas slows down the digestion and absorption of sugar, preventing unhealthy spikes in blood sugar levels (4).

Reduce Inflammation

Raw snap peas contain antioxidants like vitamin C, vitamin E, and carotenoids that help combat inflammation in the body and protect against chronic diseases (5).

Promote Heart Health

The fiber, vitamins, minerals, and antioxidants in raw snap peas support overall heart health. They may lower blood pressure, cholesterol, and inflammation — all major risk factors for heart disease (6).

Support Immunity

Raw snap peas are packed with vitamin C, providing 39% of the Reference Daily Intake (RDI) per 100 grams. Vitamin C stimulates the production and function of white blood cells that defend against infection (7).

Aid Vision Health

Raw snap peas are rich in the antioxidants lutein and zeaxanthin, which are linked to reduced risk of cataracts and age-related macular degeneration (8).

Promote Bone Health

Raw snap peas provide magnesium, calcium, and vitamin K, all of which support healthy, strong bones (9).

Potential Concerns

While raw snap peas offer many benefits, there are a few potential downsides to consider:


Raw snap peas contain trace amounts of antinutrients like phytic acid that may bind to minerals like iron, zinc, and calcium and reduce their absorption (10). However, this effect is generally insignificant in a balanced diet.

Pesticide Residue

Conventionally grown snap peas may contain pesticide residues. Buying organic helps minimize exposure. Washing well before eating is recommended (11).


Raw snap peas may trigger allergic reactions in those with food allergies, especially birch pollen allergy. Discontinue consumption if any allergy symptoms occur (12).


For those prone to kidney stones, raw snap peas contain measurable amounts of oxalates that may contribute to stone formation. Keep intake moderate (13).

How to Select and Store Raw Snap Peas

Follow these tips to select fresh raw snap peas and maintain quality:

– Look for crisp, bright green pods with no spots or blemishes. Avoid yellowing pods.

– Select pods that are firm and snap easily when bent. Soft pods are overripe.

– Buy organic when possible to reduce pesticide residues.

– Store unwashed peas in plastic bags in the fridge for 3-5 days. Do not wash until ready to eat.

– Wash just before eating to help preserve freshness.

How to Enjoy Raw Snap Peas

Here are some delicious ways to enjoy raw snap peas:

– Add to green salads for a crunchy texture.

– Dip in hummus, guacamole, or Greek yogurt ranch dressing.

– Slice and add to veggie platters, cheese boards, or charcuterie.

– Mix into tuna or chicken salad.

– Quick pickle in apple cider vinegar, garlic, and peppercorns for a tangy snack.

– Top rice bowls with sliced or whole snap peas for crunch.

– Blend into fruit or vegetable smoothies.


Raw snap peas provide substantial nutritional value and offer many health benefits. Their stellar nutrient profile, delicious flavor, and satisfying crunch make them a smart addition to a balanced and healthy diet. As long as consumed in moderation as part of a varied whole food diet, raw snap peas make an excellent choice for supporting overall health. Enjoy their versatility by incorporating them into a range of recipes and dishes.

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