Sugar snap peas (Pisum sativum var. saccharatum)

Botanical name
Pisum sativum var. saccharatumLegumes (Fabaceae), a garden pea
is used
The entire young podincluding the tiny peas, raw or briefly cooked
The taste
Sweet, crunchy, greenThe pods squeak freshly
Origin
Western Asia and the Mediterraneanas sugar peas since the 16th century
Known for
Lots of vitamin Cthe only pod that can be eaten raw
season
June to AugustEarly stock available from the end of May, otherwise imported

OriginThe pea without parchment

Zuckerschoten auf Leinen

The French mangetout The best way to put it is: "eat everything".

The pea is one of the oldest cultivated plants and was grown in the Fertile Crescent around 10,000 years ago. For a long time, people primarily ate the dried seeds. It wasn't until the early modern period that gardeners in the Netherlands and France bred varieties whose pods didn't form a tough parchment layer – the sugar snap pea. At the court of Louis XIV, young, sweet peas were considered a fashionable delicacy.

There are two types: the flat Sugar pea or snow pea (English) snow pea), which is harvested while the kernels are tiny, and the round, fleshy Snap pea (sugar snap), which was only bred in the USA in the 1970s. In Germany, sugar snap peas grow well in gardens and on balconies; outside of summer, they are often imported from Kenya, Guatemala, or Morocco.

To useWhat sugar snap peas can do for you

According to the USDA, 100g of raw sugar snap peas provide approximately 42 kcal and about 60 mg of carbohydrates. Vitamin C - more than an orange and well over half the daily requirement - plus around 25 µg Vitamin K, 42 µg Folate, 2.6 g of fiber, 2.8 g of protein, as well as iron, potassium and the carotenoids beta-carotene and lutein.

Because they are eaten raw or very briefly cooked, the heat-sensitive vitamin C is largely preserved. The vitamin C also improves the absorption of iron from the meal – a benefit for those who eat little meat. The fiber and plant-based protein are satiating without being heavy. Sugar snap peas are also considered one of the most easily digestible legumes and cause less bloating than mature beans or lentils.

No specific health benefits have been proven for sugar snap peas. Their value is simple: high in vitamin C with low energy, crisp, sweet, and ready in two minutes. According to the German Federal Institute for Risk Assessment (BfR), sugar snap peas and peas are an exception among legumes because they contain very few lectins – they can be eaten raw in moderation.

approx. 60 mgVitamin C per 100 g
approx. 42 µgFolate per 100 g
1–3 min.Blanching is sufficient
42 kcalper 100 g

IngredientsThis is what's in sugar snap peas

Sugar snap peas contain sugar (mainly sucrose), starch, protein, dietary fiber such as pectins and cellulose, small amounts of lectins, flavonoids such as quercetin and kaempferol glycosides, chlorophyll, beta-carotene, lutein, as well as vitamin C, vitamin K, folate, vitamin B1, potassium, magnesium and iron.

After harvesting, the sugar slowly converts into starch - that's why sugar snap peas taste sweetest when fresh and should be eaten within a few days.

Enhanced combinationsWhat makes sugar snap peas stronger

Sugar snap peas prefer low heat and fresh companion plants.

iron

with lentils or tofu

Vitamin C helps with iron absorption.

wok

with Ginger & Garlic

Sear for one minute.

Asia

with Sesame & soy sauce

One drop of sesame oil is enough.

Spring

with Spring onions & carrots

Colorful vegetable stir-fry.

Fat

with butter or oil

For the fat-soluble carotenoids.

Freshness

with Mint & Lemon

Raw in salad.

What contradicts itselfIt's best to avoid these combinations.

heat

not cook for a long time

Grey, soft, and low in vitamins.

storage

not Leave it lying around for days

Sugar is turned into starch.

Crowd

not raw in large quantities

Low in lectins, but in moderation.

confusion

not with green beans confuse with

They always need to be cooked.

thread

not uncleaned

Remove the stem base along with the thread.

Irritable bowel syndrome

not large portions

May cause bloating in people with sensitive intestines.

In the kitchenWhere she belongs

  • Raw food snackPlain or with hummus.
  • Stir-fried vegetablesWith ginger and sesame.
  • Fried noodlesFinally, a word about that.
  • Spring saladWith radishes and mint.
  • RisottoFolded in just before the end.
  • vegetable curryWith coconut milk.
  • Buttered vegetablesWith carrots and parsley.
  • Pasta saladBlanched and cold.
  • bowlWith rice, tofu and avocado.
  • Soup garnishSliced diagonally in clear broth.
Rule of thumb: Snip off the stem end, pulling off the string along the seam. To blanch, place in boiling salted water for 1 to 3 minutes, then immediately plunge into ice water – this keeps them bright green and crisp. Fresh pods squeak when rubbed together and snap when broken. Wrapped in a damp cloth, they will keep in the refrigerator for three to four days.

As a home remedyVitamin C raw vegetables with sugar snap peas

Here's how it works

Raw sugar snap peas

  1. Wash 150g of fresh sugar snap peas, remove the stem and string.
  2. Cut the pods diagonally into thin strips.
  3. Mix with a grated carrot, some lemon juice, 1 teaspoon of oil and a pinch of salt.
  4. Sprinkle with chopped mint and toasted sesame seeds, if desired, and eat immediately.
For what

As a fresh source of vitamin C, it complements iron-rich meals such as lentils, whole grains, or tofu – the vitamin C improves the absorption of plant-based iron. Raw foods retain the most vitamin C.

Crowd

A portion of 100 to 150 g as a side dish or snack. For sensitive digestive systems, blanch briefly.

Ayurveda & TCMWhat the old systems say

Ayurveda

In Ayurveda, young peas are considered sweet and astringent, cooling and light – balancing Pitta and Kapha. For those with a Vata constitution, they are best cooked briefly and eaten with a little ghee and cumin.

Traditional Chinese Medicine

In Western Traditional Chinese Medicine (TCM) nutritional theory, peas are considered sweet and neutral. They are said to strengthen the digestive system (spleen and stomach) and eliminate dampness. In Chinese cuisine, fresh peas are only briefly stir-fried in a wok.

Warning noticesWhen you should be careful

Please note

  • Raw in moderation: Sugar snap peas contain very few lectins and can be eaten raw - but not by the kilo; small children should eat them cooked.
  • Confusion: Green beans look similar, but are poisonous when raw - only eat real sugar snap peas raw.
  • Allergy: Cross-reactions with other legumes such as peanuts, soy, lentils or lupins are possible.
  • Irritable bowel syndrome: Larger portions can cause bloating due to sugar and fructans.
  • Blood thinners: Eat consistent amounts when taking vitamin K antagonists.

This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.

Related to the topicRead on and cook along!

ArchivePeasThe same type, ripe and split.ArchiveGreen beansSimilar casing - but never raw.Archivespring onionFor the spring fry-up.ArchivecarrotFor raw food.ArchiveGingerFor the stir-fried vegetables.ArchivesesameThe Asian topping.

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SourcesWhat is this based on?

  1. USDA FoodData Central: Peas, edible-podded, raw.
  2. Federal Institute for Risk Assessment (BfR): Lectins in plant-based foods: Is there a health risk? Statement 03/2024 dated January 23, 2024.
  3. Federal Centre for Nutrition (BZfE): Time for sugar snap peas. Press release dated June 11, 2025.
  4. Federal Centre for Nutrition (BZfE): Pulses: From shopping to the kitchen.
  5. Consumer Advice Center Bremen: The sweet power food of summer: Everything about the sugar snap pea. Press release from May 23, 2023.