Snow peas are edible peas that can be eaten raw or cooked. These delicious pea pods are also called Chinese peas because of it’s southwest Asia origin.
But can you eat snow peas on keto? Are snow peas keto? Yes, low in carbs snow peas are keto. Moreover, snow peas are considered among the best low net carb vegetable list.
Why Are Snow Peas Keto Friendly?
If any organic food fulfills the criteria of high fat and lows in carbs is considered keto. Although snow peas are not a rich source of fats they contain a little number of carbs like other keto list of vegetables. Because of this snow peas are keto friendly.
Snow peas can be added with almost every low carb recipe to boost its taste. Moreover, the low carb formula of snow peas will not kick you out of ketosis.
Is Snow Peas Low Carb?
Yes, snow peas are moderate low carb. A 100 gram serving of snow peas contains 7.5 grams of carbs (1).
It also provides 2.6 grams of dietary fiber. After subtraction of the dietary fiber the net carbs of snow peas keto comes down to 4.9 grams.
How Many Snow Peas Can I Eat on Keto?
1 cup of snow peas weighs 160 grams and contains 7.84 grams of net carbs. Normally keto diet allows you to eat 30 grams of net carbs per day.
Half cup consumption of snow peas will provide 3.92 grams of net carbs. This little amount of net carbs will help you to maintain your ketosis level.
So, you can eat a half cup of snow peas on keto per day.
Are Snow Peas Good For Keto Diet?
Snow peas are low in carbs and keep you in ketosis. Delicious snow pea keto vegetables are a rich source of dietary fiber and minerals like calcium, iron, magnesium, phosphorus, potassium, copper, and zinc.
Moreover, several useful vitamins like vitamin C, B1, B2, B2, B6, A, E, K, folate, and choline are found in snow peas.
These nutrients help to maintain a healthy and disease-free life. Let’s check what are the benefits of snow peas keto vegetables.
- Fiber rich snow peas reduce constipation by improving stool bulk.
- The calcium component of snow peas strengthens bones and teeth.
- Vitamin C, A, E, and iron dense of snow peas prevent skin diseases and pre-mature wrinkles.
- According to studies peas have anticancer benefits over breast, liver, and colon cancer (2).
- Snow peas are low in carbs and can aid in quick weight loss.
- Studies have shown that vitamin C, E, beta-carotene, zinc, and copper can reduce the risk of eye diseases like age-related macular degeneration (3). As snow peas contain all of these nutrients the same eye health benefit can be achieved by eating snow peas.
- Magnesium & calcium rich snow peas may help to reduce the risk of cardiovascular diseases. As dietary intake of both magnesium and calcium has proven benefits over cardiovascular diseases(CVD) (4, 5).
When to Eat Snow Peas on Keto?
Snow peas can be eaten at any time. It’s better to eat snow peas with either breakfast or lunch. You can also eat half cup of snow peas as a keto snack.
However, you should avoid the uncontrolled intake of snow peas as snow peas are high FODMAPs vegetables. Excess eating of snow peas can make you bloated on keto.
Snow Peas Nutrition
The nutrient value of snow peas is almost the same as green peas. It’s a great source of nutrients, minerals, vitamins, and antioxidants.
The nutrition value of snow peas is as follows (98 grams of serving (6))
- Calories: 41.2
- Protein: 2.7 g
- Total Carbohydrates: 7.4 g
- Dietary Fiber: 2.5 g
- Sugar: 3.9 g
- Fat: 0.2 g
- Vitamin A: 1065 IU
- Vitamin C: 58.8 mg
- Vitamin E: 0.4 mg
- Vitamin K: 24.5 mcg
- Thiamin: 0.1 mg
- Riboflavin: 0.1 mg
- Niacin: 0.6 mg
- Vitamin B6: 0.2 mg
- Folate: 41.2 mcg
- Choline: 17.1 mg
- Calcium: 42.1 mg
- Iron: 2.0 mg
- Magnesium: 23.5 mg
- Phosphorus: 51.9 mg
- Potassium: 196 mg
- Sodium: 3.9 mg
- Zinc: 0.3 mg
- Copper: 0.1 mg
Snow Peas Keto Recipes
Snow peas can be added with multiple low carb recipes. You can consume these snow peas keto recipes any time as side meals or vegan keto snacks.
Below given top 3 snow pea dishes can be a great addition to breakfast, lunch, or dinner.
Snow pea keto salad: This no bake recipe is prepared by mixing snow peas with other keto vegetables like sliced cucumber and carrot. Additionally, keto safe fruits like lemon and tomatoes can be added to get a delicious flavor.
Snow pea rice: It’s a delicious and super filling keto meal. To make this low carb dish add chopped snow peas with boiled okra, broccoli, and cabbage. Moreover, zucchini a pinch of garlic powder keto can be added to make it mouth watering.
Ketogenic diet nuts mix: It’s a no bake keto recipe prepared by mixing snow peas with the best nuts for keto. The main ingredients of these low carb vegan snacks are almond nuts keto, and snow peas. Also, you can add pine nuts keto to increase the health benefits of this snack.
How to Store Snow Peas
Snow pea life can be extended by following a proper storage method. By following this super easy method snow peas can last 6-7 days.
To store snow peas first put them in an airtight plastic bag without washing them. After that store the snow peas filled bag in a freezer’s vegetable crisper section.
Bonus Tip: try to remove as much air from the plastic bag before storing snow peas.
Snow peas are healthy and flavorful vegetables. It is low in carbs and one of the most common among the top 35 keto friendly vegetables list.
Snow peas are a rich source of several minerals, vitamins, and antioxidants. These healthy nutrients may help to prevent obesity, cancer, constipation, eye diseases, and heart problems.
However, surplus consumption of snow peas may cause bloating as it’s a high FODMAP vegetable. Daily consumption of half cup snow peas is beneficial for health and does not kick you out of ketosis level.