Surprising Benefits of Snow Peas

Surprising Benefits of Snow Peas

When eating Chinese, Indian or other Asian dishes you might have come across a bunch of flat green pods filled with up to seven tiny peas mixed into the recipe. If you’re not a big vegetable eater or assume these are a garnish rather than part of the full dish, you might push them to the edge of your plate. However, before you toss these aside, you may want to think twice about giving them a try because the nutritional quality as well as flavorful taste could surely be a surprise. 

They are called snow peas (given the name for their ability to thrive in a winter frost) and these surprising benefits of snow peas just might have you piling them on your fork after all. 

A Pod of Luck

Like many other vegetables in a pod, snow peas lack inedible fiber which means they can be fully consumed (pod and peas together) making for a crunchy, scrumptious treat. This vegetable (which is technically considered a legume) makes for great dipping as well as sautéing into all sorts of recipes. 

Some believe that because the pod usually contains seven peas, it is a lucky vegetable bringing peace, prosperity and health to those who consume them. The first two may just be hopeful luck but the last one, health, can certainly be possible. 

Small Package, Big Results

The unassuming shape of snow peas with their flat shiny surface and tiny peas inside would never have anyone thinking that they are chock full of beneficial nutrients. 

  • Fiber – As snow peas can be eaten whole, they offer a good amount of fiber which is essential for smooth bowel movements, reducing blood cholesterol levels, and helping curtail obesity.
  • Vitamin C – Paramount in preventing infectious disease sources and being able to scavenge the system for harmful, pro-inflammatory free radicals, vitamin C is a good dietary source. Snow peas hold high amounts of this vitamin making it an excellent whole food to consume.
  • Folic Acid – Snow peas include the healing capabilities of the B-complex group with good amounts of folic acid which assists in DNA synthesis as well as support to a growing fetus.
  • Phytosterols – Structurally similar to cholesterol, phytosterols found in snow peas compete with cholesterol for absorption in the digestive system resulting in lowering bad cholesterol. 
  • Vitamin K – Rarely considered as a supplement, snow peas are rich in vitamin K which is linked to bone mass building and supporting the reduction of neuronal damage to the brain.
  • Vitamin A – This vitamin, also found in snow peas, is critical for eyesight and can support the prevention of macular degeneration. 
  • Antioxidants Flavonoids – The more antioxidants the better and snow peas are the perfect vegetable to get your share which includes carotene, lutein, and zeaxanthin also essential for eyesight reinforcement.
  • Source Minerals – Like many plant foods, snow peas contain good amounts of system supporting iron, calcium, copper, zinc, selenium, and manganese

With high dietary fiber and densely packed with valuable nutrients, Erick Musengimana, a nutritionist at Rwanda Diabetes Association, commented, 

“Due to this, it makes them quite filling, and they have an extremely low level of fat and calories whereby the fiber will help when it comes to the digestive system and improve the metabolic speed, further helping with weight loss efforts.”

A Healing Wonder

With such an impressive catalogue of compounds found in snow peas, Organic Facts has come up with a list of how eating these delicious pods may support health, which includes:

  • Weight loss assistance
  • Diabetes management
  • Reducing heart disease risk
  • Improving digestion
  • Facilitating bone health
  • Boosting the immune system
  • Improving vision

Get Cooking

Organic Facts also recommends an excellent snow pea recipe that can get you started on adding this super veggie to your savory dishes.

Garlic Snow Pea Stir Fry


20-25 snow pea pods

1 garlic clove minced

1 tbsp olive oil

1 tbsp water

1 tsp salt

1 tsp black pepper

1 lemon wedge


  • First, you will have to prep the snow peas for cooking. Snap off the stems of the snow peas and remove the string on the seam. Wash them under running water and pat them dry. 
  • Warm the olive oil in a frying pan or skillet.
  • Add garlic and sauté it till the aroma gets released. Then, add the snow peas, salt, and black pepper. 
  • Stir fry the vegetable on medium-high heat for 3-4 minutes. You can sprinkle water to help soften them. 
  • Turn off the heat. Squeeze lemon juice on the snow peas and mix well. Enjoy! 
  • You can also add onions and peppers to the snow peas stir fry to make a hearty meal. 

Embrace the plant-based power of snow peas and bring these benefits into your kitchen for optimal nutrition and flavorful fun.