Sugar Snap Pea Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15–22
reported range
Glycemic load
2
Low GL
This food's glycemic index is 15–22, which is Low GI.
Sugar snap peas are a genuinely good pick for blood sugar awareness. Their low GI and very low glycemic load mean a normal serving barely moves glucose, and their fiber slows down what little sugar there is. This is general nutrition information, not medical advice — people with diabetes should confirm food choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Sugar snap peas are a non-starchy vegetable — most of their small carb load is offset by fiber.
Foods with a glycemic index of 55 or below are classified as low-GI by established nutrition standards.
Glycemic load accounts for portion size and is often a better practical guide than GI alone.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (63 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
7.5g
Net carbs
4.9g
total carbs minus fiber
Fiber
2.6g
slows the glucose rise
- Sugars
- 4g
- Protein
- 2.8g
- Calories
- 42kcal
Notable nutrients
- Vitamin C60 mg
- Vitamin K25 mcg
- Vitamin A1090 IU
- Folate42 mcg
- Iron2.1 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Diabetes-friendly in normal portions
Sugar snap peas are a genuinely good pick for blood sugar awareness. Their low GI and very low glycemic load mean a normal serving barely moves glucose, and their fiber slows down what little sugar there is. This is general nutrition information, not medical advice — people with diabetes should confirm food choices with their care team.
Portion guidance
A cup or two of raw or lightly cooked snap peas has almost no impact on blood sugar. Because the carb load is so small, you would need to eat a very large amount to see a meaningful glucose rise. Pairing with a protein or healthy fat flattens the response further.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw or lightly steamed
Lowers the spikeKeeping snap peas raw or barely cooked preserves the fiber and firm cell structure that slow digestion, keeping the glucose response gentle.
Long boiling or overcooking
Raises GIProlonged cooking softens cell walls and makes the small starch content slightly more available — a minor effect for snap peas, but the general rule for any carb-containing vegetable.
Sugary glazes or honey-butter sauces
Raises GIThe peas themselves are low-GI, but a sweet glaze adds fast-digesting sugar on top. The added sugar, not the pea, drives the blood sugar spike.
Pairing with olive oil, nuts, or protein
Lowers the spikeFat and protein slow gastric emptying, blunting the glucose curve of the whole plate — a reliable technique to keep any meal steadier.
Pairing tip
Snap peas are already low-impact, so pairing is mainly about the rest of the plate. Toss them with olive oil and almonds, or serve alongside grilled chicken or fish, to keep the entire meal gentle on blood sugar.
Why GI numbers vary
Published GI values for sugar snap peas range widely — from about 15 in some references to the high 40s in others. That spread comes from different pea varieties, ripeness at testing, whether tested raw or cooked, and the small sample sizes typical of GI studies. Most sources for non-starchy edible-podded peas cluster at the low end, so we report that range as the best available estimate rather than a single fabricated number.
Not medical advice. This page is general nutrition information about Sugar Snap Pea. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Generally yes. Sugar snap peas are a low-GI, low-glycemic-load, high-fiber vegetable, so in normal portions they have very little effect on blood sugar. Most diabetes nutrition guidance encourages eating non-starchy vegetables freely. Everyone responds a little differently — if you monitor your glucose, it is worth checking your own numbers and confirming with your care team.
Reported values vary by source and preparation, but sugar snap peas are consistently classified as low-GI. Most references for non-starchy peas land in the roughly 15–22 range, well under the 55 threshold for 'low GI.' A few sources report higher numbers, which is why we show a range rather than a single value.
Only slightly. A cup of raw snap peas has around 5 grams of net carbs and plenty of fiber, so it raises blood sugar slowly and modestly. Sweet glazes or very large portions can change that, but the peas themselves are gentle on glucose.
They are low-carb and can fit many low-carb plans in moderation — about 5 grams of net carbs per cup. Strict keto followers usually count them toward a small daily vegetable allowance rather than eating unlimited amounts, given the carb limit of around 20–50 g per day.
Light steaming has minimal effect on GI, while prolonged boiling can soften cell walls slightly and make the small starch content more digestible. The effect is modest for snap peas because the total carb load is so low, but raw or lightly cooked is generally the lower-GI option.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026