Group · Pulses
Mangetout peas
The mangetout, also known as the snow pea or sugar snap pea, is a pulse apart: you eat the whole pod, still tender and crunchy, before the seeds develop. A cousin of the garden pea, it belongs to the large pulse family while resembling green vegetables in its texture and freshness. Bright green and slightly sweet, it can be eaten raw or cooked. In terms of nutrition facts, it is particularly light: just 30.9 kcal per 100 g, with 2.25 g of protein, 3.39 g of carbohydrate, barely 0.3 g of fat and 2.8 g of fibre. It is a great choice in a balanced diet, low in calories and filling, ideal for adding variety to your pulses while keeping things light.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 31 kcal |
| Kilojoules | 129 kJ |
| Protein | 2,3 g |
| Carbohydrate | 3,4 g |
| Fat | 0,3 g |
| Fibre | 2,8 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin C20,6 mg26 %
- Manganese0,18 mg9 %
- Copper0,08 mg8 %
- Vitamin B10,07 mg7 %
- Phosphorus40 mg6 %
- Vitamin A41,8 µg5 %
- Vitamin K13,87 µg5 %
- Potassium100 mg5 %
- Vitamin B9dietary folate equivalents56 µg
See the other 11 nutrients
- Vitamin E0,59 mg5 %
- Calcium35 mg4 %
- Magnesium14 mg4 %
- Vitamin B50,22 mg4 %
- Iron0,46 mg3 %
- Zinc0,28 mg3 %
- Vitamin B30,39 mg2 %
- Total omega-30,06 g2 %
- Omega-3 ALA0,04 g2 %
- Vitamin B60,02 mg2 %
- Omega-6 LA0,07 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Mangetout suit many preparations. The flat, crunchy pod can be eaten raw in a salad or as a nibble with a yoghurt dip, but it really comes into its own with quick cooking. Go for a 3 to 5 minute stir-fry in a wok, steaming or a short blanch to preserve its vivid colour and nutrients. Gentle cooking stops water-soluble vitamins from dissolving into the water.
- Portions: allow 100 to 150 g per person as a side.
- Pairings: they go well with sesame, ginger, garlic, carrots or a protein source such as tofu.
- Storage: use quickly, kept in the salad drawer of the fridge, or blanch before freezing.
In terms of benefits and key nutrients, mangetout provide fibre, which helps digestion, vitamin C, vitamin K and minerals such as iron and manganese. Their glycaemic index is moderate and their low calorie density makes them an asset in a balanced diet. Their high water and fibre content promotes fullness without adding many calories. To discover other options from the same family, explore the page on pulses or compare with fresh garden peas, which are higher in carbohydrate.
For active people: mangetout are too low in carbohydrate to serve as the main fuel before intense exercise, but they round off a recovery plate nicely. Combined with a complete protein source and cereals such as rice or quinoa, they contribute to a balanced meal that supports muscle rebuilding while providing micronutrients. Their water content also helps hydration, which should not be neglected after training.
Weight control: with just 30.9 kcal per 100 g and almost no fat, mangetout are a real asset for weight loss. Watch the preparation, though: stir-fried in too much oil or coated in fatty sauces, their calorie count climbs quickly. Opt for light cooking, seasoning with herbs and spices, and a measured drizzle of oil. Eaten regularly, mangetout add colour, crunch and fibre to your menus without weighing on your energy balance.