Snow peas are crisp, edible-pod peas offering folate, iron, vitamin C, and fiber. Their sweet, crunchy texture makes them a versatile addition to stir-fries and salads. This nutrient-dense vegetable is a great choice throughout pregnancy.
Why it's good in pregnancy
Snow peas' folate supports healthy neural tube development, particularly important in early pregnancy. Their iron helps meet the increased blood volume demands of pregnancy, while vitamin C supports immune health and enhances iron absorption. The fiber in snow peas also supports healthy digestion throughout pregnancy.
Key nutrients
FolateSupports healthy neural tube development, especially important in early pregnancy.
IronHelps support the increased blood volume of pregnancy.
Vitamin CSupports immune health and enhances iron absorption from other foods.
FiberSupports healthy digestion during pregnancy.
B VitaminsSupport energy metabolism during pregnancy.
Serving ideas
Stir-fried snow peas with garlic
Snow peas added to salads
Steamed snow peas as a simple side dish
Snow peas mixed into noodle dishes
Snow peas added to vegetable soups
Safety
Wash thoroughly before use.
Wash snow peas thoroughly under running water before eating, whether raw or cooked, to remove any surface dirt or residue. Store them in the refrigerator and use within about a week for best freshness and crunch. Trim the stem ends and any tough strings before cooking or eating. Cooking snow peas briefly, such as steaming or stir-frying, helps soften their texture while retaining their crisp bite and nutrients.
Common questions
Can I eat snow peas raw during pregnancy?Yes, as long as they're washed thoroughly, raw snow peas are safe to enjoy.
Are snow peas a good source of folate?Yes, they provide a useful amount of folate, valuable for early pregnancy development.
How should I store snow peas to keep them fresh?Keep them in the refrigerator and use within about a week for the best texture and flavor.
Did you know?
Snow peas are eaten pod and all, unlike traditional garden peas where only the seeds are typically eaten.
They are a good source of vitamin C despite their light, crisp texture.
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