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Snap pea
CautionZuckererbse · (Pisum sativum convar. saccharatum)
Bean family (Fabaceae)
Description
With the snap pea you eat the pod as well. What makes that possible is a structural quirk: it lacks the tough parchment layer that gives shelling and marrowfat pea pods their leatheriness. Its pods are thick-walled and rounded and snap when broken — unlike the flat, thin-walled mangetout with which it is often confused. It is picked young, while the peas inside are still small; wait too long and the strings along the seams turn stringy. Like all peas it is a legume and fixes nitrogen from the air through root nodule bacteria, improving the soil for whatever follows. Raw it supplies vitamin C, folate and fibre; its sugar converts rapidly into starch after picking, which is why it tastes best straight from the plant.
Sugar snap peas are eaten with pod, raw or briefly blanched — one of the few legumes that can be consumed without cooking. Per 100 g they supply approx. 42 kcal, 2.8 g protein, 2.6 g dietary fibre, 60 mg vitamin C (100 % of daily value) and 25 µg vitamin K (21 % DV). Used in salads, stir-fries, as raw snack or side vegetable. Young, crisp pods have the best flavour — the riper, the woodier and sweeter the seed interior.
The seeds (peas), as mature dry peas, contain approx. 20–25 g protein/100 g plus approx. 45–55 % starch and 10–15 % dietary fibre. Fresh green peas supply approx. 5 g protein, 14 g carbohydrates and 42 µg folate per 100 g. Folate is essential for cell division and neural tube closure. Pea starch contains a high proportion of resistant starch (prebiotic). As dry peas they also represent a classic staple food in pea soup and stews.
Pea shoots and tendrils are rich in vitamin C, chlorophyll and antioxidants — considerably more nutrient-dense than the mature pod. Used in Asian cuisine (especially Chinese) and modern salad dishes raw or briefly sautéed. Pea microgreens contain particularly high vitamin C values. Described in folk medicine as 'blood-cleansing' and restorative.
Fresh peas are an excellent source of thiamine (vitamin B1, approx. 0.27 mg/100 g) and further B vitamins essential for energy metabolism and the nervous system. Iron content is approx. 1.5–2 mg/100 g fresh (non-haem iron; bioavailability improved by concurrent vitamin C intake). Peas also contain manganese and potassium (approx. 200 mg/100 g). Phytosterols (mainly β-sitosterol) contribute to cholesterol regulation.
In folk medicine, peas are traditionally regarded as mildly diuretic and 'blood-cleansing' (folk medicine concept), and as supportive for diabetes and heart disease. Modern phytochemical investigations show antihyperglycaemic potential (kaempferol glycosides, naringenin) and antioxidant activity in laboratory tests (DPPH assay). Clinical studies are lacking for most folk medicine indications; only the nutritional significance is scientifically well supported.
Dried, ground pea flour is used in folk medicine as an external paste (poultice) for skin blemishes and mild inflammation. Kaolin-like adsorption effect of the fine starch. No clinical evidence; traditionally handed-down use.
Sources: [5]
Pea protein (isolate from Pisum sativum) is a complete protein with all essential amino acids and high lysine concentration (complementary to cereals). In modern plant-based diets and sports nutrition, pea protein isolate is gaining importance as a vegan alternative to soy protein. Coumestrol (a phyto-oestrogen) has been detected in peas in trace amounts — relevance for normal dietary use is low.
Sugar snap peas (pods and seeds) are, unlike other bean types, safe to eat raw — they do not contain significant concentrations of phytohaemagglutinin/phasin. Young harvested pods should have the string (vascular bundle) along the pod back removed, which becomes woody in older pods. Very ripe sugar snap pea seeds (hardened kernels) can cause mild flatulence due to saponins and protease inhibitors — cooking is then recommended. Persons with gout or hyperuricaemia should moderate larger quantities of peas (purine content) — peas contain moderate amounts of purines.
Sugar snap peas are safe and recommended in pregnancy and lactation — excellent folate source (important for neural tube closure). Coumestrol in trace amounts is not clinically relevant with normal consumption.
Fully suitable as food during lactation. No known restrictions.
Fresh peas and snap pea pods as complementary food are suitable from approx. 8–10 months (as mash or purée). Whole snap pea pods/seeds are a choking hazard for children under 3 years — always chop or purée.
Drug interactions
Antikoagulanzien (Vitamin-K-Antagonisten, z. B. Phenprocoumon, Warfarin)
Sugar snap peas contain vitamin K (approx. 25 µg/100 g). With high consumption this may affect coagulation monitoring in patients on vitamin K antagonist therapy. Clinically barely significant at normal dietary intake.
Gichtmittel (Allopurinol, Febuxostat)
Peas contain moderate amounts of purines. With gout or hyperuricaemia, larger pea quantities may raise uric acid levels. During therapy with uricostatics, pea consumption should be kept in moderate amounts.
Contraindications
- Known legume allergy (pea allergy, cross-allergy with other legumes) — avoid consumption.
- Severe gout or decompensated hyperuricaemia — consult a physician regarding pea consumption.
Harvested part: whole pods (young)
- Time of day:
- Harvest sugar snap pea pods in the morning (pods are cooler and crisper, highest sugar content). Harvest when pods are plump and fully rounded but still smooth and bright green — do not wait until pods yellow or the seeds visibly bulge inside (the pod wall then becomes woody and tough). Regular harvesting every 1–2 days significantly extends the plant's bearing period.
- Drying:
- Fresh snap peas should NOT be dried — pods rapidly lose vitamin C, texture and aroma. Consume immediately after harvest or refrigerate max. 2–3 days unwashed (crisper drawer). Blanch (2–3 minutes) and freeze for long-term storage; involves some texture quality loss but not nutritional loss.
- Storage:
- 12 months — Fresh snap peas: unwashed, in perforated film, in the refrigerator crisper. Max. 2–3 days. Sugar content rapidly converts to starch — consume promptly. Frozen (blanched) shelf life up to 12 months.
- Time of day:
- Harvest for seed saving (for next sowing): allow pods to fully ripen and dry on the plant (pods turn yellow/brownish, seeds become hard and dry). Harvest on a dry, sunny day. Preferably around midday, when morning dew has dried.
- Drying:
- Seed post-drying: allow pods to post-dry in a dry, airy spot for 2–3 weeks after harvest. Shell seeds from pods, spread on paper and store until completely dry (moisture below 12 %). Store in airtight jars in the refrigerator or cool cellar — germination viability up to 3–4 years.
- Storage:
- 36 months — Seeds: airtight, dark, cool and dry. Refrigerator (4–8 °C) ideal. Germination viability 3–4 years with good storage. Do not store near fruit (ethylene).
- Protein (Legumin, Vicilin, Convicilin)OtherContent: 20-25 % (Trockensamen) / 5-6 % (frisch)Seed
Main storage proteins of the pea: legumin (11S globulin), vicilin (7S globulin) and convicilin. Complete protein with all essential amino acids — particularly lysine-rich (complementary to cereal amino acid profile). Biological value increases in combination with wheat or rice. Basis of modern pea protein isolates in plant-based nutrition.
- Ascorbinsäure (Vitamin C)VitaminContent: 60 mg/100 g (frische Zuckererbsenschote)Fruit
Sugar snap pea pods contain remarkably high vitamin C levels (approx. 60 mg/100 g = approx. 100 % of adult daily requirement). Considerably more than shelled green peas. Vitamin C is heat-sensitive: blanching reduces content by 20–40 %, prolonged boiling by 50–80 %. Raw consumption retains the highest content.
- Kaempferol-3-Glucosid & Kaempferol-3-NeohesperidosidFlavonoidContent: variabel (nachgewiesen in Samen und Hülsen)Seed
Main flavonoids of Pisum sativum extract (LCMS-confirmed). Antioxidant (DPPH assay IC50 approx. 158 µg/mL), anti-inflammatory and potentially antihyperglycaemic (30 % blood glucose reduction in OGTT at 200 mg/kg, animal study). Total flavonoid content: approx. 30.88 mg quercetin equivalent/g dry extract.
- Stärke & resistente StärkePolysaccharideContent: 45-55 % (Trockensamen)Seed
Pea starch comprises amylose (approx. 35 %) and amylopectin (approx. 65 %); the comparatively high amylose proportion promotes resistant starch formation on cooling (prebiotic, bifidogenic). Fresh peas contain less starch than dry peas — sugar content (sucrose, glucose) is higher fresh and converts to starch during storage.
- Folsäure (Vitamin B9)VitaminContent: 42 µg/100 g (frisch) / 60-70 µg/100 g (Trockensamen)Seed
Important plant-based folate source. Essential for DNA synthesis, cell division and embryonic neural tube formation. Particularly relevant in pregnancy. Folate is heat- and light-sensitive — raw consumption or brief blanching retains the greatest proportion.
- β-Sitosterol & PhytosteroleOtherContent: Spuren (in Samen)Seed
β-Sitosterol is the main phytosterol of peas (LCMS identification). Phytosterols competitively inhibit cholesterol absorption in the intestine, contributing to a favourable blood lipid profile. Relevance increases with regular pea consumption as part of a plant-rich diet.
- Saponine & Protease-InhibitorenSaponinContent: Spuren (sortenabhängig)Seed
Peas contain saponins and protease inhibitors (anti-nutritive factors). Saponins are demonstrated in peas and can cause mild flatulence when consumed raw in large quantities; clinically insignificant with normal fresh snap pea consumption. Cooking and processing reduce protease inhibitor activity.
- Eisen & Mineralstoffe (Fe, K, Mn, Mg)MineralContent: Fe: 1,5-2 mg/100 g (frisch); K: 200 mg/100 gSeed
Fresh peas/snap peas supply iron (approx. 26 % DV per USDA snap pea data), potassium (approx. 200 mg/100 g), manganese (important for enzyme activity) and magnesium. Iron bioavailability is improved by the simultaneously high vitamin C content (reduction of Fe³⁺ to Fe²⁺).
- [3]MonographComprehensive compositional assessment of bioactive compounds in diverse pea accessions — PMC (Food Research International, 2023, PubMed ID 36869474)(accessed: 2026-05-22)
- [4]MonographChemical composition and pharmacological activities of Pisum sativum — BMC Complementary Medicine and Therapies (PMC5368943)(accessed: 2026-05-22)
- [5]MonographPlants For A Future (PFAF) — Pisum sativum database entry(accessed: 2026-05-22)
- [6]MonographSnap Peas — Nutrition and You (USDA National Nutrient Database, accessed via nutrition-and-you.com)(accessed: 2026-05-22)
- [1]WikipediaZuckererbse (Wikipedia DE)(accessed: 2026-05-22)
- [2]WikipediaSnap pea (Wikipedia EN)(accessed: 2026-05-22)
🤝 Permaculture Partners
In your garden, this plant acts as:
✨ Best symbiotic partners
- 🌿 Carrot Classic companion-planting partner.
⚠️ Better not planted together
Source: Helga und Margarete Langerhorst, Mein gesunder Naturgarten (eigene Kuration)