Vegetable

Snow Pea

Snow peas (Pisum sativum var. saccharatum) are flat edible-pod peas picked before seeds swell, so the whole pod stays tender and sweet. Flavour is green and fresh with a snap; they need only brief cooking. Mangetout is the common British name. String along the hinge side if the variety still carries one. Stir-fry with garlic and ginger, blanch for salads and crudités, or steam as a bright side. Chinese and French cookery both claim classic treatments. Choose shiny, unwrinkled pods without bulging peas; refrigerate and use quickly—sugar turns to starch and the pod toughens after harvest.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Pod

Seed

Shelled

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Oregon Sugar Pod

Pisum sativum

Mammoth Melting

Oregon Giant

Characteristics

Preparations

BlanchedBoiledChilledChoppedDicedDriedFermentedFreshFrozenGrilledHalvedJulienneMincedPeeledPickledQuarteredRoastedSaltedShreddedSlicedSmokedSteamedWhole

Provenance

BiodynamicExport CertifiedFair TradeFarm AssuredHeirloomLocally GrownNon-GMOOrganicPesticide FreeRegenerativeSeasonalSingle Origin

Sources

GreenhouseHydroponicIndoor FarmedOutdoor FarmedWild

Traits

CrispFreshGreenMildSweetTender

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 34.2

Amount per 100 g

Total Fat 0.28 g
Saturated Fat 0.05 g
Trans Fat 0 g
Monounsaturated Fat 0.05 g
Polyunsaturated Fat 0.15 g
Cholesterol 0 mg
Sodium 20.5 mg
Salt 0.05 g
Total Carbohydrate 7.46 g
Dietary Fibre 2.37 g
Total Sugars 3.05 g
Complex / starch 1.93 g
Protein 2.05 g
Water 93.3 g

Detailed nutrients

Energy 34.2 kcal
Water 93.3 g
Carbohydrates 7.46 g
- Sugars 3.05 g
  - Monosaccharides 2.14 g
  - Disaccharides 0.91 g
- Starch 1.93 g
  - Amylose 0.48 g
  - Amylopectin 1.45 g
  - Digestible Starch 1.64 g
  - Resistant Starch 0.19 g
- Fibre 2.37 g
  - Soluble Fibre 0.83 g
  - Insoluble Fibre 1.54 g
Protein 2.05 g
- Plant Protein 1.95 g
Fat 0.28 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
  - Omega-3 0.02 g
  - Omega-6 0.08 g
Vitamins 110 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.05 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 0.7 mg
- Vitamin B5 — Pantothenic Acid 0.35 mg
- Vitamin B6 0.17 mg
- Vitamin B7 — Biotin 1.7 µg
- Vitamin B9 — Folate 33.9 µg
- Vitamin C 25 mg
- Vitamin E 0.44 mg
- Vitamin K 27.5 µg
Minerals 446 mg
- Major Minerals 440 mg
  - Calcium 40 mg
  - Sodium 20.5 mg
  - Potassium 380 mg
- Trace Minerals 5.9 mg
  - Iron 0.5 mg
  - Zinc 0.4 mg
  - Iodine 5 µg
Salt 0.05 g
- Sodium Chloride 0.05 g

Vitamins

vitamin-c: 25 · vitamin-a: 20 · vitamin-b1-thiamine: 0.05 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 0.7 · vitamin-b5-pantothenic-acid: 0.35 · vitamin-b6: 0.17 · vitamin-b7-biotin: 1.7 · vitamin-b9-folate: 33.9 · vitamin-e: 0.44 · vitamin-k: 27.5 ·

Minerals

Sodium: 20.49 · Potassium: 380 · Calcium: 40 · Iron: 0.5 · Zinc: 0.4 · Iodine: 5 ·

Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.

In the kitchen

Culinary partners and combinations that usually underperform with Snow Pea.

Pairs well with

Classic and complementary matches

Usually avoid with

Often clash in flavour or tradition

History

5000 BCE

Snow Pea was used as a vegetable food in regional diets long before industrial packing and global year-round supply.

1400

Trade, migration, and selection spread distinctive Snow Pea types and preparations into new climates and cuisines.

1970

Modern production, storage, and transport made Snow Pea a regular purchase far from where it is grown or raised.

2000

Cooks now treat Snow Pea as both staple and specialty, with more attention to provenance, variety, and form.