Snow peas — also called edible-pod peas, Chinese snow peas, or mangetout — are the flat, tender pods found in stir-fries and salads. Unlike shelled peas, the whole pod is eaten, which gives them a crisp texture and a very reasonable calorie profile. A 100 g serving of raw snow peas provides roughly 42 calories, 2.8 g of protein, 2.6 g of fiber, and useful amounts of vitamin C and iron. This makes them a popular pick for low-calorie, high-volume eating.
This calorie-per-serving calculator lets you enter your exact portion in grams, ounces, or cups, select how the snow peas are prepared (raw, boiled, or frozen), and optionally add cooking fat such as oil, butter, or ghee. The result shows total calories, a step-by-step calorie breakdown, and key macros for that single serving. It is handy for anyone tracking calories, building a meal plan, or comparing plain vegetables versus stir-fried versions.
🥬 Snow Pea Calorie Calculator
Estimate calories and macros for a serving of snow peas, including cooking fat.
Leave at 0 for plain snow peas. Fat values are approximate per teaspoon.
How to Use This Tool
Enter the amount of snow peas you plan to eat — in grams, ounces, or cups — then choose the preparation that matches how you will serve them. If you stir-fry or sauté the pods with oil, butter, or ghee, enter that fat too, because it usually adds far more calories than the peas themselves. Press Calculate Calories to see the total, a per-ingredient breakdown, and the main macros for your single serving.
How It Works
The tool converts your portion to grams using standard food weights (28.35 g per ounce, 63 g per cup of whole pods, 98 g per cup of chopped pods), then multiplies by the calorie and macro values per 100 g. Base values come from USDA FoodData Central for raw, boiled, and frozen snow peas. Cooking fat is added by teaspoon: vegetable/olive oil ≈ 40 kcal, butter ≈ 34 kcal, ghee ≈ 45 kcal, and a light spray ≈ 2 kcal.
Because boiled snow peas keep nearly the same calories per 100 g as raw ones (water doesn't add energy), the calculator treats them similarly — the real calorie difference usually comes from cooking fat.
Worked Examples
Example 1 — Plain snack: 100 g raw snow peas. Calories = 1.00 × 42 = 42 kcal, with 2.8 g protein and 2.6 g fiber.
Example 2 — Stir-fry: 150 g raw pods + 1 tbsp olive oil. Grams = 150, base = 1.50 × 42 = 63 kcal; oil = 3 tsp × 40 = 120 kcal. Total = 183 kcal.
Reference Data
| Form | kcal / 100 g | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Raw | 42 | 2.8 g | 7.5 g | 2.6 g | 0.2 g |
| Boiled / steamed | 42 | 2.8 g | 7.5 g | 2.6 g | 0.2 g |
| Frozen, cooked | 52 | 3.0 g | 9.5 g | 2.6 g | 0.3 g |
Tips & Best Practices
- Weigh the pods raw before cooking for the most accurate base calories.
- If you drain a stir-fry, not all the oil ends up on the food — estimate on the lower side.
- Snow peas are a great high-volume food for weight management, but watch the fat you cook them in.
Frequently Asked Questions
Are snow peas and snap peas the same? No. Snow peas are flat with tiny peas, while snap peas have plumper pods and are slightly sweeter. Their calorie counts are very similar.
Do boiled snow peas lose calories? Cooking in water without added fat keeps calories roughly the same — the peas may absorb some water, so calorie density per gram drops slightly, but macronutrient energy stays close.
Why do frozen snow peas have more calories? Frozen varieties are often slightly more mature or may have minimal seasoning; the difference is small, so the calculator uses an approximate value.
Nutrition values are based on USDA FoodData Central entries for snow peas, and general background on edible-pod peas is available on Wikipedia.