Snow Peas (Mangetout)
Vegetables · Other Vegetables
Five snow pea pods, 15 g, is the green serve, and one cup, 75 g, is rated red. Nobody counts out five mangetout. They go into a stir-fry by the handful and onto a platter by the fistful, which makes them one of the easiest green vegetables to overshoot without noticing you have done it.
Last updated 3 September 2026Serving sizes for snow peas (mangetout)
Five pods (15 g) rated green; one cup (75 g) rated red.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 5 pods | 15 g | Fructans 0.05 g | |
| 1 cup | 75 g | Fructans 0.25 g |
Breakdown for 5 pods
Is snow peas (mangetout) low FODMAP?
Two groups rise together. At five pods there are 0.05 g of fructans and 0.05 g of GOS, each half the 0.1 g level at which they start to count. A cup is five times that portion, and both figures land on 0.25 g. Neither crosses its own 0.3 g high mark alone, but two groups sitting well above the moderate line simultaneously is enough for a red rating. Nothing between five pods and a cup has been tested, so the middle of that range is guesswork.
Snow Peas (Mangetout) and IBS: what to know
The contrast with other pods is the thing worth holding onto: 75 g of snow peas is rated red, while the same 75 g of green beans is rated green on 0.05 g of fructans and no GOS whatsoever. They look interchangeable in a wok and they are not. Snow peas also cook in seconds and keep their snap, so they tend to be thrown in generously at the end and eaten as the interesting part of the dish rather than as an accent.
Gut-friendly ways to eat snow peas (mangetout)
Slice them. Five pods cut on a sharp diagonal scatter right through a bowl and read as far more than five, which is the only reliable way to make the green amount look like a serving. Build the volume underneath with bok choy, carrot matchsticks and red capsicum, all rated green at ordinary portions, then let the snow peas supply the crunch. On a raw platter keep them at the edge as a colour accent, because pods disappear fast when they are within reach.
Frequently asked questions
How many snow peas can I eat with IBS?
Five pods, about 15 g, is the amount rated green, and a cup at 75 g is rated red. That is a narrow window with an untested middle, so a small handful of eight or ten pods is unknown territory rather than a safe compromise. If fructans and GOS have gone well in reintroduction you may sit higher than five; during elimination, count them out.
Are snow peas and green beans the same for FODMAPs?
No, and the gap is large. Three-quarters of a cup of green beans is a green serve, while a cup of snow peas is rated red on 0.25 g of fructans and 0.25 g of GOS. Where you want a pod-shaped vegetable you can put on the plate at a normal side-dish size, beans are the one that does the job.
Are sugar snap peas or green peas the same as snow peas?
They are not covered by these numbers. The figures here describe snow peas, the flat pod eaten whole, and green peas are rated as a separate entry with their own serves. Sugar snap peas are a different pod again and have no listing of their own here, so treat them as untested rather than assuming the snow pea amounts apply.
Does cooking snow peas lower their FODMAPs?
Not enough to change a portion. Both groups involved dissolve in water, so blanching and tipping the water away removes a little, while heat breaks neither of them down and a stir-fry keeps everything in the pan. Steamed, raw or fried, a cup is counted the same way, which means the number of pods on the plate is what decides the rating.
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