Snap peas, also known as sugar snap peas, are a type of edible-pod pea. They have become popular in recent years for their sweet taste and crunchy texture when eaten raw. They are widely available in grocery stores and are a nutritious addition to many meals.

The keto diet is an eating plan focused on high fat foods with moderate protein and very low carbs. This diet helps to put the body into a state of ketosis, or burning fat as an energy source instead of carbohydrates. Many vegetables are off the table because they contain too many carbs, but you may be wondering if snap peas fit within the carb range on a keto diet.

The short answer is yes – snap peas can be part of your keto meal plan, in moderation. These green pods provide some essential nutrients while still fitting within the carbohydrate limits set by this popular diet plan. Read on to learn more about how snap peas fit into a healthy keto lifestyle so you can reap the sweet rewards without putting your progress on hold!

What are snap peas?

Snap peas, also known as sugar snap peas or mange tout, are a type of edible-podded pea plant, grown for its crunchy, sweet pods. Unlike other peas, snap peas can be eaten entirely – both the pod and the round seeds. Together with snow peas, snap peas are a popular ingredient in raw salads. They are also commonly cooked and served as a side dish.

Snap peas belong to the legume family and provide an excellent source of fiber, vitamins and minerals. For those following a low-carb diet such as keto, they can be an excellent addition to their meals.

Nutritional Value of Snap Peas

Snap peas are an excellent source of nutrition and can provide many health benefits. They are low in calories and carbohydrates while being rich in essential vitamins and minerals. Snap peas are a great addition to any diet, especially for those on the ketogenic diet.

Let’s take a closer look at the nutritional value of snap peas:


Snap peas contain a significant amount of carbohydrates, with around 16g per 100g of snap peas. However, the majority of the carbohydrates in snap peas are complex carbohydrates in the form of dietary fiber. 6.4g or 40% of the carbohydrates present in snap peas are in the form of dietary fiber, making snap peas a nutrient-dense vegetable with a low glycemic index value that is safe to eat while following a ketogenic diet. Snap peas are also rich sources of other nutrients including vitamin C, vitamin K, potassium, and manganese.


Fiber is an important part of any diet. It helps with digestion, heart health and managing weight. Snap peas are an excellent source of soluble fiber. One cup of cooked snap peas contains 7.5 grams of dietary fiber and contributes approximately 30 percent to the daily recommended value.

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Research indicates that dietary fiber has a positive relationship to obesity prevention, energy stability and improved cholesterol levels. Eating snap peas may help to boost your intake of essential nutrients and fibres for overall better health. Additionally, their high water content can help you to stay hydrated, reducing the risk common digestive issues such as constipation as well as other health complications associated with dehydration.


Snap peas contain 8 grams of protein per cup. Protein plays a role in many functions of the body, including repairing and growing cells, providing energy, and building immunity. In addition to providing a healthy source of energy for the body, protein also helps people stay fuller for longer due to its satiating properties.

This makes snap peas a great food choice for people looking to follow ketogenic diets or those seeking weight loss and management. Apart from being an excellent source of lean protein, snap peas are low in calories and carbohydrates – making them one of the most suitable vegetables for those on strict low-carb, keto diets.

Are Snap Peas Keto-Friendly?

Snap Peas are commonly found in at grocery stores and have become quite popular recently. However, if you’re following a ketogenic (keto) diet, you may be wondering whether or not these peas are suitable for someone on the diet. In this article, we’ll explore whether or not snap peas are keto-friendly, as well as a few tips and tricks for making the most of them if they are.

Net Carbs

When following a ketogenic diet, it is important for you to pay attention to your daily carb intake. Many people are surprised when they look up the net carb content of different vegetables, as legumes and other health-improving vegetables can have fairly high levels of carbohydrates.

Snap peas (aka sugar snap peas) are just one type of vegetable that should be consumed in moderation on the keto diet. Whether you decide to incorporate them into your meals will depend on both your calorie and net carb goals for the day.

It is important to note that while snap peas contain approximately 7g of carbohydrates per serving, only 1 gram comes from fiber – meaning that the total amount of net carbs per serving is 6 grams. Depending on how many servings you consume in a day, these 6 grams may or may not fit into your daily macros totals. Additionally, net carbs should not use more than 5-10% of your daily caloric intake without sacrificing other macronutrients like fats and proteins which are also necessary for long-term keto success.

Low-Carb Benefits

Snap peas can be a great addition to the keto diet due to their low-carb content. One cup of snap peas contains just eight net carbs, making them an ideal ingredient for those following a strict ketogenic diet. Not only are they lower in carbs than other starchy peas and beans, but they also provide dietary fiber which is beneficial for digestive health.

Additionally, snap peas are an excellent source of nutrients like vitamin C and vitamin A. Snap peas are also packed with antioxidants that offer anti-inflammatory benefits, making them a healthy food choice for those looking to reduce inflammation and promote overall wellness.

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Health Benefits of Snap Peas

Snap peas are a low-calorie vegetable that can be enjoyed raw or cooked. They have a sweet flavor and crunchy texture that makes them an attractive addition to salads, stir-fries, casseroles and other dishes. Snap peas are packed with essential vitamins, minerals and compounds that can offer numerous health benefits.

Snap peas are an excellent source of dietary fiber. Fiber is important for healthy digestion and also helps to control cholesterol levels. Fiber also helps reduce the risk of developing heart disease, diabetes and some types of cancer.

Snap peas are also rich in antioxidants that can help protect the body from free radical damage caused by environmental toxins. Antioxidants help improve overall health, including lowering inflammation and reducing the risk of chronic diseases such as heart disease, stroke and certain cancers.

In addition to these nutrients, snap peas contain essential vitamins like vitamin A and C as well as potassium, calcium, magnesium, manganese and phosphorus – all important for maintaining good health. Snap peas have also been found to help support weight loss due to their low calorie content.

As far as the question “are snap peas keto?” goes – the answer is yes! Snap peas have a low net carbohydrate content meaning they fit into most diets designed for weight loss or controlling blood sugar levels. Eating snap peas on a regular basis is not only healthy but it also provides countless flavor options in recipes so you won’t get bored!

How to Incorporate Snap Peas into Your Keto Diet

Snap peas are a great way to add nutrition and flavor to your keto diet. They are low in carbs, making them an excellent choice for those on a keto diet. Snap peas are a great source of vitamins and minerals, including vitamin A, vitamin C, potassium, and magnesium. Moreover, they are an excellent source of dietary fiber and protein.

Let’s look into how you can incorporate them into your keto diet:


When it comes to incorporating snap peas into your keto diet, roasting is an excellent way to introduce flavor. Roasting snap peas gives them a sweet, nutty flavor and crunchy consistency.

In order to do this, preheat your oven to 375℉ and prepare a baking sheet lined with parchment paper. Spread the snap peas on the baking sheet in a single layer and add some spices of your choosing such as salt, pepper, garlic powder, parmesan cheese etc. Drizzle the snap peas with olive oil or melted butter and give them a good stir before placing them in the oven for 10 minutes. Once they are done cooking let them cool for 5 minutes before enjoying!

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Stir-frying snap peas, which is a popular way to prepare them, is an ideal way to incorporate them into a ketogenic diet. By cooking the snap peas in a wok or a large skillet over high heat with some flavorful seasonings and healthy cooking oils like olive oil or coconut oil, you can create an interesting stir-fry dish. The snap peas will retain their crispness and the light sautéing will bring out the natural sweetness in the vegetables.

For a quick and delicious stir-fry, combine 2 tablespoons of olive oil or coconut oil with your choice of aromatics such as garlic, ginger and green onion. Heat up the pan before adding these ingredients then add 1/2 pound of fresh shelled snap peas. Stir fry until they are lightly browned but still tender (approximately 6 minutes).

Incorporate bold flavors such as soy sauce, sesame oil, fish sauce or you could also opt for something sweeter like honey if you prefer that particular flavor profile. Once the snap peas have been cooked to your desired texture, finish off the stir-fry with some fresh herbs like coriander and Thai basil for additional flavor. Serve your delicious stir-fry on its own or alongside some lean protein like fish or chicken for an additional meal option that meets ketogenic dietary needs!

Adding to Salads

Snap peas can be a great way to add flavor and texture to your salads while still staying within the macros of a ketogenic diet. In addition to the crunch of the snap peas, they are high in fiber and protein, two elements important on this type of diet. Snap peas can be cooked lightly or eaten in their raw form for more crunch.

To add to salads, simply trim off the ends of the pods, then slice thinly if desired. This is an easy way to add an extra boost of flavor and texture without sacrificing your keto macronutrients!

Snap peas can also be a great topping for any salad and pair especially nicely with mixed greens, cabbage, kale and other shredded vegetables such as carrots or bell peppers. Add some cheese for protein, nuts for added fat content – and voila! A delicious meal loaded with micronutrients that will keep you fueled throughout the day.


In conclusion, snap peas can be a great snack to add to your keto diet. They are low in net carbs, full of fiber and vitamins, and provide a delicious crunchy texture. Eating snap peas in moderation can be beneficial for keeping cravings away and increasing your overall vegetable intake.

However, it’s important to remember that the amount of carbohydrates should still be tracked when eating any food on the keto diet. If prepared correctly with approved ingredients with an emphasis on keeping carbohydrate counts low, snap peas can have a place on your plate while you’re trying to reach your goals.

By Reiki

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