Are sugar snap peas keto friendly? – Calories, Nutrition and Keto Recipes

Are Sugar Snap Peas Keto-Friendly?

Sugar snap peas can be considered moderately keto-friendly. They contain a decent amount of carbohydrates, but also have fiber that helps to minimize the overall net carb count. Therefore, they can be consumed in moderation on a keto diet. However, they may not be suitable for consuming in large amounts if you are strictly counting your carbs.

Nutritional Facts About Sugar Snap Peas

Sugar snap peas are packed with numerous nutrients. They are a good source of vitamin C, vitamin K, dietary fiber, and have a significant level of iron. The peas provide a moderate amount of carbohydrates, proteins and a small amount of fat. Moreover, they are low in calories, making them a healthy choice for individuals watching their caloric intake.

Calories, Carbs, Proteins and Fats

What is the Average Weight?

An average sugar snap pea pod weighs around 4 to 5 grams. The weight varies depending on the size of the pod.

Additional Information About Sugar Snap Peas

In addition to the nutrients mentioned earlier, sugar snap peas are a great source of certain B vitamins like folates and thiamine. They also provide a good amount of minerals including manganese, magnesium, and potassium. Furthermore, they have antioxidant and anti-inflammatory compounds, which have been linked to various health benefits.

Other Foods To Match With

Sugar snap peas can be paired with a variety of foods. They are commonly added to stir-fries, salads, and pasta dishes. Sugar snap peas can complement meats such as chicken and pork, and can also be paired with other vegetables like bell peppers and Brussels sprouts. Their slightly sweet flavor and crispy texture add a unique dimension to different dishes.

8 Famous Keto-Friendly Dishes To Try

1.

Keto-Friendly Sugar Snap Pea Stir Fry

This quick and easy stir fry recipe includes sugar snap peas, bell pepper, and lean chicken breast, stir-fried in a savory keto-friendly sauce. While sugar snap peas do contain some carbs, they can still be included in moderation in a balanced keto diet. This recipe is excellent because of its high protein content and nutritious veggies.

2.

Low-Carb Snap Pea and Shrimp Skillet

Loaded with fresh and crisp sugar snap peas, delicious shrimp, and a zesty lemon butter sauce, this skillet recipe is not only keto-friendly but also packed with heart-healthy fats. The shrimp provides a potent protein punch and goes perfectly with the slightly sweet crunch of the snap peas.

3.

Keto Roasted Sugar Snap Peas with Bacon

This delicious recipe combines sugar snap peas with crispy bacon slices and a hint of garlic. It’s a wonderful keto-friendly recipe because of the low carbohydrate and high protein content. Plus, the joy of adding bacon makes this a fantastic side dish.

4.

Sugar Snap Pea and Sausage Stir Fry

This stir fry is another fantastic way to include sugar snap peas in your keto diet. Filled with juicy sausage, colorful bell peppers, and fresh snap peas, this dish is as nutritious as it is tasty. Sausage and bell peppers add satisfying, keto-friendly variety.

5.

Keto Asian Sugar Snap Pea Salad

This fresh and vibrant salad features sugar snap peas, cucumber, and a flavorful sesame dressing. Low in carbs and high in fiber, sugar snap peas make this salad a great addition to a keto meal plan. Plus, the Asian-inspired flavors add an exciting twist.

6.

Creamy Keto Sugar Snap Peas and Mushrooms

This delicious dish combines the crunchy texture of sugar snap peas with the earthy flavors of mushrooms in a delightful keto-friendly creamy sauce. It’s a fantastic side dish that pairs well with any protein, and the mushrooms add an extra dose of nutrients.

7.

Snap Pea and Avocado Keto Salad

This salad pairs the crunch of sugar snap peas with the creamy richness of avocado, resulting in a satisfying keto-friendly dish packed with healthy fats and fiber. Topped with a squeeze of lime and some fresh cilantro, this salad is a fresh, crunchy addition to your keto meal plan.

8.

Sugar Snap Pea and Beef Keto Stir Fry

This keto-friendly stir fry combines lean beef strips with crunchy sugar snap peas and a savory soy-free sauce. The lean beef provides plenty of protein, while the small amount of snap peas add fiber and a burst of freshness to balance out the dish.

Are sugar snap peas keto-friendly?

While any food can theoretically be included in a keto diet if it fits within your daily carbohydrate limit, sugar snap peas might be somewhat tricky. This is because the keto diet is a low-carb diet and sugar snap peas tend to be more carb-heavy than other vegetables. There are approximately 5.5 grams of carbs in one serving (100g) of sugar snap peas, of which 2.6g is dietary fiber, so when this raw product is consumed, the actual net carb intake is 2.9g, which may be high for a strict keto diet. However, for people who follow a more relaxed keto diet, a modest serving of sugar snap peas might be manageable.

What is the nutritional content of sugar snap peas?

Sugar snap peas offer various nutritional benefits since they are packed with vitamins and minerals, besides being higher in carbs. A 100-gram serving of raw sugar snap peas provides approximately 42 calories, 5.5g carbs, 2.6g fiber, 2.8g protein, and 0.2g fat. Additionally, they are a good source of Vitamin C and Vitamin A, contributing to 34% and 21% of the recommended daily intake respectively. They also offer other important micronutrients, including potassium, iron, and magnesium.

How can I incorporate sugar snap peas into a keto diet?

To incorporate sugar snap peas into a keto diet while maintaining low net carbs, consider combining them with other low-carb vegetables and high-fat ingredients. For instance, you can lightly saute sugar snap peas in olive or avocado oil and pair them with a fatty protein like salmon or steak. Another option would be to include them in minimal quantity in salads or stir-fries which are more complex dishes. Remember, the key is moderation in order to keep your carb intake within keto limits.

Should I avoid sugar snap peas on a keto diet?

Whether you should avoid sugar snap peas on a keto diet entirely depends on your individual carb limit, which may vary from person to person. If you’re sticking to a strict 20g of net carbs per day, then sugar snap peas could use up a significant portion of that. However, if you’re able to accommodate slightly higher carbs, perhaps 30-50g per day, you might be able to include a small portion of sugar snap peas in your diet. Consulting with a nutritionist or dietitian may be useful before making this decision.

Are there alternatives to sugar snap peas on a keto diet?

Yes, there are many lower carb vegetable options for those following a keto diet who want a similar crunch or texture as sugar snap peas. Cucumbers, bell peppers, or broccoli can be good alternatives. These vegetables are lower in carbs, similarly high in fiber, and can be used in much the same way as sugar snap peas in recipes, either cooked or raw.

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