Are Peas Low FODMAP? Green Peas, Snow Peas, and Sugar Snap Peas
Green peas are moderate to high FODMAP due to GOS and fructans. Snow peas and sugar snap peas are safer. Learn safe servings for every type of pea.
Green peas are moderate to high FODMAP due to their GOS and fructan content, but snow peas and sugar snap peas are lower and safer in reasonable servings. According to Monash University, a small quarter-cup (23g) of green peas is low FODMAP, but the typical serving of half a cup or more is moderate to high. Snow peas and sugar snap peas are low FODMAP at about 5 pods (25g), making them better options for people with IBS who want to enjoy peas without symptoms.
The pea family is more varied than most people realize, and the FODMAP content differs significantly between types. Understanding these differences helps you make informed choices about which peas to include in your diet and in what amounts.
Why Are Green Peas Higher in FODMAPs?
Green garden peas (the round, sweet peas you buy fresh, frozen, or canned) contain GOS (galacto-oligosaccharides) and fructans. GOS is the same FODMAP found in lentils, chickpeas, and beans — it is characteristic of legumes and pulses.
The GOS content in green peas develops as the pea seeds mature inside the pod. This is why mature, fully formed green peas contain more FODMAPs than immature pea pods (snow peas and sugar snap peas) where the seeds have not yet fully developed.
Green peas also contain small amounts of fructans, adding a second FODMAP type on top of the GOS. This dual FODMAP load means that even moderate portions can be enough to trigger symptoms in sensitive individuals.
FODMAP Breakdown: Pea Types
| Pea Type | Serving Size | FODMAP Level | Primary FODMAPs | Notes |
|---|---|---|---|---|
| Green peas (fresh or frozen) | 1/4 cup (23g) | Low | GOS, fructans | Very small portion |
| Green peas (fresh or frozen) | 1/2 cup (46g) | Moderate | GOS, fructans | Common side dish portion |
| Green peas (fresh or frozen) | 1 cup (92g) | High | GOS, fructans | Likely to trigger symptoms |
| Canned green peas (drained) | 1/4 cup (23g) | Low | GOS, fructans | Canning may reduce GOS slightly |
| Snow peas (mange tout) | 5 pods (25g) | Low | Fructans | Eat the pod, peas are immature |
| Snow peas (mange tout) | 10 pods (50g) | Moderate | Fructans | Double portion approaches threshold |
| Sugar snap peas | 5 pods (25g) | Low | Fructans | Crunchy, sweet pods |
| Sugar snap peas | 10 pods (50g) | Moderate | Fructans | Be cautious at this amount |
| Split peas (dried, cooked) | 1/2 cup | High | GOS | Similar to other dried legumes |
| Pea protein powder | Varies | Moderate–High | GOS | Processing may retain GOS |
| Wasabi peas (snack) | Small handful | Moderate | GOS | Easy to overeat |
Snow Peas: The Best Pea for IBS
Snow peas (mange tout) are the flat, thin-podded peas where you eat the entire pod. The peas inside are tiny and underdeveloped, which is why the GOS content is much lower than in mature green peas. At 5 pods, they are comfortably low FODMAP and add a wonderful crisp, sweet element to dishes.
Snow peas are excellent in:
- Stir-fries with garlic-infused oil, ginger, and soy sauce
- Asian noodle dishes with rice noodles
- Quick sauteed vegetable sides
- Raw in salads for crunch
Sugar Snap Peas: Crisp and Sweet
Sugar snap peas are similar to snow peas but with a rounder, plumper pod and slightly more developed peas inside. Their FODMAP profile is comparable to snow peas — low at about 5 pods, moderate at 10. They are delightful eaten raw as a snack, in salads, or briefly sauteed.
For people with IBS, sugar snap peas and snow peas are the clear winners in the pea family. They deliver the flavor and texture of peas with a fraction of the FODMAP load.
Canned vs Fresh vs Frozen Green Peas
Fresh and frozen green peas have essentially the same FODMAP content. Freezing preserves the peas at their harvested state without chemical changes to the carbohydrate composition.
Canned green peas that have been drained and rinsed may have slightly lower GOS content, similar to what happens with canned lentils and canned chickpeas. The water-soluble GOS leaches into the canning liquid, and draining removes some of it. However, the reduction is less well-studied for peas specifically, so it is safest to apply the same small-portion approach regardless of whether your peas are fresh, frozen, or canned.
Split Peas and Pea Soup
Dried split peas — the kind used for split pea soup — are high FODMAP, similar to other dried legumes. A typical bowl of split pea soup contains a large amount of peas per serving, making it a high-FODMAP meal. Traditional split pea soup also typically includes onion, which adds fructans to the already-high GOS load.
If you love pea soup, consider making a modified version using a smaller proportion of split peas, garlic-infused oil instead of garlic, and the green parts of spring onions instead of onion. Alternatively, make a mixed vegetable soup with just a few tablespoons of canned, drained green peas added for color and flavor.
Pea Protein Powder
Pea protein powder has become popular in the plant-based protein supplement market. Because it is derived from yellow split peas, it may retain some GOS depending on the processing method. Some highly purified pea protein isolates may have lower GOS than less processed versions, but there is limited FODMAP-specific testing data available for most brands.
If you use pea protein powder, start with a small serving and monitor your symptoms. If it causes issues, switch to a rice protein or hemp protein powder, both of which are low FODMAP.
How to Include Peas in a Low-FODMAP Diet
- Choose snow peas or sugar snap peas as your primary pea vegetables — they are significantly lower in FODMAPs than green peas
- Use green peas as a garnish: Scatter a tablespoon or two of green peas on top of a dish for color rather than using them as a main ingredient
- In fried rice: A small amount of green peas in a fried rice dish — about one to two tablespoons per serving — adds color and sweetness without exceeding FODMAP limits
- In pasta dishes: A few green peas tossed into a pasta dish distributes them across servings, keeping the per-person amount small
- Track your full meal: When combining peas with other GOS-containing foods, use FODMAPSnap to check that the total GOS load stays within your tolerance
Peas During Reintroduction
When testing GOS tolerance during the reintroduction phase, green peas can be used alongside or instead of other GOS-rich foods like chickpeas or lentils. Start with a small serving (a quarter cup) and increase over three test days. Your results will tell you how much GOS your digestive system can handle, which directly informs how many green peas, and other legumes, you can include in your long-term diet.
Key Takeaways
- Green peas are moderate to high FODMAP — only a small quarter-cup (23g) is rated low
- Snow peas and sugar snap peas are lower in FODMAPs — 5 pods (25g) is low FODMAP
- The FODMAP difference is because mature pea seeds contain more GOS than immature pods
- Frozen and fresh peas have the same FODMAP content
- Canned, drained peas may have slightly reduced GOS
- Split peas are high FODMAP like other dried legumes
- Use green peas as a garnish or accent ingredient, not a main component
- Snow peas are the best choice for stir-fries and Asian-style low-FODMAP cooking
Related Reading
- Are Lentils Low FODMAP? — Similar GOS concerns with another legume
- Are Chickpeas Low FODMAP? — GOS in chickpeas and hummus
- Are Beans Low FODMAP? — A comprehensive look at beans and GOS
- FODMAP Food Guide: What You Can and Can’t Eat
This article is for informational purposes only and does not constitute medical advice. The low-FODMAP diet should ideally be undertaken with guidance from a registered dietitian experienced in digestive health. Always consult your healthcare provider before making significant dietary changes.
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Frequently Asked Questions
Are green peas low FODMAP?
Green peas (garden peas) are moderate to high FODMAP due to their GOS and fructan content. A small serving of about 1/4 cup (23g) is rated low FODMAP by Monash University, but typical serving sizes of 1/2 cup or more are moderate to high. This makes green peas a food that requires careful portion control for people with IBS.
Are snow peas low FODMAP?
Yes, snow peas (also called mange tout) are low FODMAP at a generous serving of about 5 pods (25g). At 10 pods (50g) they become moderate FODMAP. Snow peas are significantly lower in FODMAPs per pod than green peas because you eat the flat, immature pod before the peas inside have fully developed — and it is the mature pea seeds that contain most of the GOS.
Are sugar snap peas low FODMAP?
Sugar snap peas are low FODMAP at about 5 pods (25g), similar to snow peas. At 10 pods they become moderate FODMAP. Like snow peas, you eat the entire pod, and the peas inside are less mature (and therefore lower in GOS) than fully developed green garden peas. They are a crunchy, sweet addition to stir-fries and salads within the safe serving range.
Are frozen peas the same as fresh for FODMAPs?
Yes, frozen peas have the same FODMAP content as fresh peas. The freezing process preserves the peas at their harvested state without altering the GOS or fructan content. Frozen peas are convenient and nutritionally equivalent to fresh, but the FODMAP serving guidelines are identical. Measure your portions of frozen peas the same way you would fresh.