1 serving (100 grams) contains 352 calories, 25.4 grams of protein, 1.2 grams of fat, and 60.7 grams of carbohydrates.
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Nutrition Information
Calories |
704 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10 mg | 0% | |
| Total Carbohydrates | 121.4 g | 44% | |
| Dietary Fiber | 52.4 g | 187% | |
| Sugars | 16.8 g | ||
| protein | 50.8 g | 101% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 112 mg | 8% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 1962 mg | 41% | |
* 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 Yellow split peas
Yellow split peas are dried, peeled, and split seeds from the pea plant (Pisum sativum). Originating from ancient cultivation in the Mediterranean region, they are widely used in cuisines like Indian, Ethiopian, and British for soups, curries, and stews. Nutritionally, yellow split peas are rich in plant-based protein, dietary fiber, complex carbohydrates, and essential minerals like iron, magnesium, and potassium. They are a low-fat food option and naturally gluten-free, making them popular for vegetarian and vegan diets. Their nutty flavor and hearty texture make them both satisfying and versatile in cooking. A single cup of cooked yellow split peas provides approximately 16 grams of protein and 9 grams of dietary fiber, contributing to overall satiety and digestion.
Health Benefits
- Promotes digestive health with 9 grams of dietary fiber per cup, aiding in regular bowel movements.
- Supports muscle repair and growth with 16 grams of plant-based protein per cup.
- Contains potassium (approximately 750 mg per cup), which helps regulate blood pressure and cardiovascular function.
- Rich in iron (2.5 mg per cup), contributing to improved energy levels and reduced risk of anemia.
- Provides magnesium (48 mg per cup), supporting bone health and overall nerve function.
Dietary Considerations
Selection and Storage
Store yellow split peas in an airtight container in a cool, dry place for up to a year. Rinse and soak before cooking to reduce cooking time and improve digestibility.
Common Questions About Yellow split peas Nutrition
Are yellow split peas high in protein?
Yes, yellow split peas are an excellent source of plant-based protein. A 1-cup cooked serving contains around 16 grams of protein, making them a great option for those looking to increase protein intake, especially in vegetarian or vegan diets.
Can I eat yellow split peas on a keto or low-carb diet?
Yellow split peas are not ideal for strict keto diets due to their carbohydrate content. A 1-cup cooked serving contains about 34 grams of carbohydrates, including 13 grams of fiber, resulting in 21 grams of net carbs. While high in nutrients, they are better suited for moderate or liberal low-carb diets rather than strict keto plans.
What are the health benefits of yellow split peas?
Yellow split peas are rich in fiber, protein, and important nutrients like potassium, folate, and iron. They support digestive health, help stabilize blood sugar levels, and are heart-healthy due to their cholesterol-lowering effects. Their high fiber content (13 grams per cup) aids in maintaining a healthy gut.
How much yellow split peas should I eat per serving?
A typical serving size of cooked yellow split peas is around 1 cup, which provides approximately 230 calories, 16 grams of protein, 13 grams of fiber, and various vitamins and minerals. This portion size is sufficient for most individuals, but you can adjust it based on your calorie and nutrient goals.
How do yellow split peas compare to lentils in taste and nutrition?
Yellow split peas and lentils are nutritionally similar, both offering plant-based protein and plenty of fiber. However, lentils are slightly lower in carbohydrates, with about 24 grams of net carbs per cup compared to 21 grams in yellow split peas. Taste-wise, yellow split peas have a slightly earthier flavor and creamier texture, while lentils are often milder and come in various types like green or red, each with a unique texture.
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.
