Can you eat sugar snap peas raw?

In this article, we will answer the question “Can you eat sugar snap peas raw?” and discuss its health benefits?

Can you eat sugar snap peas raw?

Yes, you can eat sugar snap peas raw. Sugar snaps can be eaten raw. Raw sugar snap peas are sweet, crunchy, and juicy, therefore most people prefer to eat them raw when they’re still fresh. Furthermore, eating fresh sugar snap peas guarantees that all of the vital nutrients are preserved.

What are the risks of eating raw sugar snap peas?

The risks of eating raw sugar snap peas are of gastrointestinal discomfort, due to the presence of some anti-nutrients in the vegetable. Phytic acid, protease inhibitors and lectins are some examples of anti-nutrients present in legumes. 

Although the concentration of these anti-nutrients are considered low in sugar snap peas, the consumption of uncooked sugar snap peas in excess may be negative, as they reduce the absorption of some minerals and decrease the digestibility of proteins. 

The reduction or elimination of these anti-nutrients is necessary to prevent poisoning and to improve the bioavailability of nutrients and the digestibility of these vegetables. Cooking can effectively reduce the concentration of anti-nutrients from legumes (3). 

Furthermore, raw sugar snap peas contain FODMAP; thus, excessive consumption raises FODMAP levels in the body, causing irritable bowel syndrome (IBS) (10).

Short-chain carbohydrates known as fermentable oligo-di-mononossacharides and polyols (FODMAP) are poorly absorbed by the small intestine, causing bloating. They also have an osmotic effect, which causes more fluid to be drawn into the colon, altering the contraction of intestinal muscles and causing bowel discomfort.

Sugar snap peas should be therefore avoided, especially in the case of patients suffering from irritable bowel syndrome.

In addition, vegetables eaten raw are prone to carry microorganisms. Eating contaminated vegetables can lead to foodborne illnesses. Foodborne bacterial pathogens commonly detected in fresh vegetables are coliform bacteria, E. coli, Staphylococcus aureus and Salmonella sp (1). 

What are the benefits of eating raw sugar Snap Peas?

The benefits of eating raw sugar snap peas are their nutrients, which may contribute to the prevention of mineral deficiency as well as provide specific vitamin supplies, especially for women.

Raw sugar snap peas are high in folic acid, which is necessary for pregnancy, as well as vitamin K, which can help in relieving menstrual pain (7). Bleeding and hemorrhage are the classic signs of vitamin K deficiency.

Women are encouraged to ingest as much folic acid as possible when pregnant. This is because folic acid aids in the formation of the neural tube in the developing baby. Failure to take folic acid could result in severe birth impairments such as brain and spinal cord damage, as well as death in certain circumstances (12). 

Sugar snap peas are a good source of folic acid and should be included in pregnant women’s diets. Vitamin K also aids in the formation of a baby’s bones. Vitamin K also aids in blood coagulation, which helps to reduce excessive bleeding during menstruation.

Cooking can reduce the amounts of soluble vitamins in sugar snap peas significantly, especially vitamin C and folates. 

How to safely eat sugar snap peas raw?

To eat sugar snap peas raw safely, you should wash and sanitize them carefully. 

As mentioned earlier in this article, raw vegetables signifies a risk of food poisoning, as they can be contaminated with pathogenic microorganisms. 

Therefore, good hygiene practices are recommended, controlled storage temperatures and proper handling and cleaning of utensils and cooking surfaces are to be followed to minimize contaminations.

What is the best method to cook sugar snap peas? 

The best method to cook sugar snap peas in order to maintain their nutrients is, according to studies, microwaving. While boiling was reported to better preserve the amount in folates, vitamin C was lost. 

Microwaving did not cause severe losses on the folate concentrations of sugar snap peas and can be applied with no addition of water. Microwave cooking causes overall no significant nutrient loss, and was able to reduce the anti-nutrients in the legume.

To preserve the water soluble vitamin C, it is important to cook peas with the smallest amount of water possible in order to conserve most of the nutrients (3).

What are the nutrients in raw sugar snap peas?

There are many important nutrients is raw sugar snap peas . Raw sugar snap peas are high in fiber, Vitamin C, Vitamin K, Phosphorus, and Magnesium, all of which are necessary minerals for the body (2).

Fiber is an important ingredient that aids in food digestion. Furthermore, the fiber in raw sugar snap peas keeps you fuller for longer, helping you maintain a healthy weight and lowering your risk of lifestyle diseases like obesity and high blood pressure. 

Fiber also aids in the prevention of cardiovascular disease. Pulses eaten as whole foods may promote gut health and mitigate obesity when they replace other more caloric foods or lipid-rich legumes, and pulse consumption has been associated with a myriad of health benefits (2).

Raw sugar snap peas are a good source of vitamin K (6), which helps to strengthen bones. This vitamin is also important for blood coagulation. Bleeding and hemorrhage are the classic signs of vitamin K deficiency.

Vitamin C helps the body’s tissues develop and heal while also boosting the immune system (4). The phosphorus in raw sugar snaps peas aids in the filtering of waste in the kidneys and aids in the healing of body tissues. Magnesium, found in raw snap peas, helps to regulate blood pressure, neuronal function, and blood glucose levels (5).

Iron is also included in this delicacy, which aids in the production of blood cells. As a result, eating raw sugar snap peas on a regular basis raises iron levels in the body and helps to prevent illnesses like anemia.

Raw snap sugar peas are also a good source of beta-carotene, an antioxidant that helps the body fight cancer and other ailments (3).

Other FAQs about Peas that you may be interested in.

Can you eat sweet peas raw?

Can you eat sweet peas raw?

How To Preserve Green Peas

Can you eat Raw snow peas?


In this article, we answered the question “Can you eat sugar snap peas raw?” and we discussed its health benefits?


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  13. Vitamin K.  National Institute of Health.