Snow peas — also called mangetout — are a light, crisp vegetable with a modest amount of plant protein. A 100 g serving of raw snow peas provides about 2.8 g of protein, plus 2.6 g of fibre, vitamin C, and vitamin K, all for only around 42 calories. This calculator converts your serving size (grams, ounces, cups, or handfuls) into protein grams and shows the protein’s calorie contribution and percent of your Daily Value.
If you track macronutrients, meal-prep, follow a plant-forward diet, or simply want to know whether snow peas are worth adding to a stir-fry, this tool gives you a quick, evidence-based estimate. You can even adjust the protein value in the advanced settings if you’re using a cooked product or a different variety.
Use the quick-fill buttons to test common portions, then hit Calculate to see your personalized protein breakdown.
🌱 Snow Pea Protein Calculator
Find the protein in any serving of raw snow peas (mangetout), based on 2.8 g protein per 100 g.
⚙️ Advanced: use a different protein value
Step-by-step breakdown
*Daily Value based on a 50 g protein reference for a 2,000-calorie diet.
How the Protein Calculation Works
Snow pea protein values are based on USDA FoodData Central data for raw, edible-podded peas (mangetout). A 100-gram portion contains about 2.8 g protein, 7.6 g carbohydrates, 2.6 g fiber, and roughly 42 calories. The calculator uses this baseline, converts your serving to grams, and applies a simple proportion: protein = serving weight (g) × protein-per-100g ÷ 100. Per 100 g is the standard nutrition-science unit because it removes serving-size ambiguity and lets you compare snow peas with other vegetables on equal footing.
Core formula: Protein (g) = serving weight (g) × 2.80 ÷ 100
Protein calories: Protein (g) × 4 kcal/g
Protein provides 4 kcal per gram, so a 100 g serving of snow peas delivers about 11 kcal from protein — roughly one-quarter of its total energy. The Daily Value percentage shown in the results uses the 50 g reference protein intake used for nutrition labeling on a 2,000-calorie diet. This makes the output useful for macro tracking, flexible dieting, or simply seeing how a serving fits your day.
Reference Table: Snow Peas vs Other Green Vegetables
Approximate values per 100 g raw edible portion, from USDA FoodData Central:
| Vegetable | Protein (g) | Calories | Carbohydrates (g) |
|---|---|---|---|
| Snow peas (mangetout) | 2.8 | 42 | 7.6 |
| Green peas | 5.4 | 81 | 14.5 |
| Broccoli | 2.8 | 34 | 6.6 |
| Spinach | 2.9 | 23 | 3.6 |
| Zucchini | 1.2 | 17 | 3.1 |
| Kale | 2.9 | 35 | 4.4 |
Snow peas sit in the middle of the vegetable spectrum. They are not high-protein like legumes, but the contribution matters when you eat a large stir-fry portion. For another pod vegetable comparison, see the sprout protein calculator.
Worked Examples
150 g snow peas: 150 × 2.8 ÷ 100 = 4.2 g protein; about 17 kcal from protein; 8.4% of the Daily Value.
1 cup chopped (63 g): 63 × 2.8 ÷ 100 = 1.76 g protein; about 7 kcal; 3.5% DV.
8 oz by weight: 8 × 28.35 = 226.8 g; 226.8 × 2.8 ÷ 100 = 6.35 g protein; about 25 kcal; 12.7% DV.
These examples show snow peas contribute volume and a few grams of protein, but legumes, tofu, eggs, or meat are needed for larger protein targets.
Tips for Accurate Tracking
- Weigh before trimming. Weigh the prepared edible portion so the result matches what you actually eat.
- Prefer grams over cups. Cup weight changes with chopping and packing; a digital scale is more reliable.
- Adjust for cooked values. The 2.8 g value is raw. Boiling dilutes and sautéing concentrates protein per 100 g, so update the advanced field for cooked products.
- Look at the whole food. Snow peas also supply fiber, vitamin C, vitamin K, and folate, so they earn their place beyond protein counts.
Quick tip: Meal prepping? The broccoli calorie calculator uses the same serving-size logic for easy side-by-side veggie comparisons.
Frequently Asked Questions
Are snow peas a good source of protein?
They’re a reasonable plant source among vegetables, providing about 2.8 g per 100 g and roughly 1.8 g per cup. They are low-calorie and high-fiber, so they support a balanced diet without contributing much protein energy.
Is the protein in snow peas complete?
Like most plant proteins, snow pea protein is lower in one or more essential amino acids. Eating varied plant foods across the day covers amino acid needs without special combining.
How much protein is in a cup?
A chopped U.S. cup weighs about 63 g and provides about 1.76 g protein and 26 kcal. The calculator’s “cups (chopped)” option uses this weight.
Can I use this for sugar snap peas?
Yes, approximately. Sugar snap peas have around 2.6–2.8 g protein per 100 g. Set the advanced field to 2.6 for a closer estimate. For sugars, see the vegetable sugar calculator.
Additional Resources
- USDA FoodData Central — official nutrient data for snow peas and many other foods.
- Snow pea on Wikipedia — cultivation and culinary background.
- NIH Protein Fact Sheet — protein intake guidance from the National Institutes of Health.