Snap Pea

Yes. Snap peas are a good source of folate and vitamins B6, C, and K, which collectively support neurodevelopment, metabolism, immune function, and healthy blood clotting. Plus, they offer fiber for digestive health and modest amounts of iron for baby’s red blood cells. Lastly, snap peas are rich in antioxidants, which help support the body’s resilience against stressors.

Yes, the firm, round peas inside each pod can pose a risk of choking. To reduce the risk, pinch the pod to smash the peas inside (and still serve the pod whole) or cook and finely chop. As always, make sure you create a safe eating environment and stay within arm’s reach of baby during meals. For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

No. Snap peas are not a common allergen. However, pea allergies have been reported in some patients with allergies to other legumes, particularly chickpea and lentil. Being allergic to one type of legume does not necessarily mean that an individual will be allergic to all others, although the risk of having more than one legume allergy can increase. Fortunately, most individuals with peanut or soy allergy (both common food allergens) are able to tolerate other legumes, such as snap peas, just fine.

Individuals with allergies to birch tree pollen and/or Oral Allergy Syndrome (also called pollen food allergy syndrome) may be sensitive to legumes. Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction. Cooking snap peas can help minimize and even eliminate the reaction.

As you would when introducing any new food, start by offering a small quantity for the first few servings. If there is no adverse reaction, gradually increase the quantity over future meals.

An insignificant amount, despite often being called sugar snap peas. There is no need to limit snap pea intake based on sugar content, so offer as desired.

No. While snap peas offer a modest amount of iron, they aren’t considered an iron-rich food. However, snap peas are rich in vitamin C, which helps our bodies absorb plant-based iron (non-heme iron). Try serving sugar snap peas with a high-iron plant food such as beans or lentils to support baby’s iron levels.

Yes. Snap peas contain fiber and water, both of which help support healthy gut bacteria, bulk up poop, and hydrate the intestines to support healthy digestion and bowel movements. High-fiber foods can also produce gas and while this is normal, it can be uncomfortable for baby. To minimize digestive discomfort, introduce high-fiber foods like snap peas gradually and regularly in baby’s diet as tolerated. Remember that pooping patterns can vary significantly from baby to baby. If you have concerns about your baby’s pooping and digestive function, talk to your pediatric healthcare provider.