1 serving (100 grams) contains 42 calories, 2.8 grams of protein, 0.2 grams of fat, and 7.5 grams of carbohydrates.
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Nutrition Information
Calories |
62.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6.0 mg | 0% | |
| Total Carbohydrates | 11.2 g | 4% | |
| Dietary Fiber | 3.9 g | 13% | |
| Sugars | 6.0 g | ||
| protein | 4.2 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 37.3 mg | 2% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 298.5 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Mange tout
Mange tout, also known as snow peas, is a variety of pea that is commonly eaten whole in its pod. Originating from Asia, mange tout has become an integral part of cuisines worldwide, particularly in Chinese, Mediterranean, and modern fusion dishes. It is low in calories but rich in nutrients, including vitamin C, vitamin K, folate, and dietary fiber. With a mild, slightly sweet flavor and crisp texture, mange tout is often enjoyed raw in salads, stir-fried, or lightly steamed to retain its nutrients. One cup (about 98g) of raw mange tout provides approximately 42 calories, 3g of protein, 7g of carbohydrates, and 4g of fiber, making it a nutrient-dense choice for a healthy diet.
Health Benefits
- Rich in vitamin C, mange tout supports immune function and promotes healthy skin by acting as a powerful antioxidant.
- Contains vitamin K, which plays a vital role in blood clotting and maintaining bone health.
- Offers dietary fiber, aiding digestion and contributing to a feeling of satiety, which can help with weight management.
- A source of folate, an essential nutrient for cell repair and DNA synthesis, particularly important during pregnancy.
- Low in calories and fat-free, making it an excellent option for maintaining a healthy weight.
Dietary Considerations
Selection and Storage
Store mange tout in a perforated plastic bag in the refrigerator for up to 3-5 days. To retain their crispness, avoid washing until just before use.
Common Questions About Mange tout Nutrition
Is Mange Tout high in protein?
Mange Tout is not particularly high in protein. A 100-gram serving contains about 3.3 grams of protein, making it a moderate source compared to other vegetables. It is better known for providing vitamins and fiber rather than being a protein-rich food.
Can I eat Mange Tout on a keto diet?
Yes, Mange Tout can fit into a keto diet, but you should be mindful of portion sizes. A 100-gram serving contains around 7 grams of carbohydrates, including 3 grams of fiber, resulting in a net carb count of 4 grams. It can be enjoyed in moderation as part of a low-carb meal plan.
What are the health benefits of Mange Tout?
Mange Tout is rich in vitamins, particularly vitamin C, which supports immune function and skin health. It also provides antioxidants and dietary fiber, aiding digestion and overall gut health. Additionally, its low calorie content (around 40 calories per 100 grams) makes it a great option for weight management.
How much Mange Tout should I eat in one serving?
A typical serving size of Mange Tout is about 100 grams, which provides 40 calories, 3.3 grams of protein, and 7 grams of carbohydrates. This serving is ideal to enjoy its benefits without overloading on carbohydrates, especially if you are watching your macros or calories.
How does Mange Tout compare to snow peas?
Mange Tout and snow peas are very similar in taste, nutrition, and appearance, but Mange Tout tends to be slightly larger and flatter. Both offer roughly 40 calories and 7 grams of carbohydrates per 100 grams and are excellent sources of vitamin C and fiber. Their preparation methods are interchangeable, typically stir-fried or steamed for best taste.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
