1 serving (180 grams) contains 211 calories, 14.9 grams of protein, 0.7 grams of fat, and 37.8 grams of carbohydrates.
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Nutrition Information
Calories |
210.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 419.4 mg | 18% | |
| Total Carbohydrates | 37.8 g | 13% | |
| Dietary Fiber | 14.8 g | 52% | |
| Sugars | 5.2 g | ||
| protein | 14.9 g | 29% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 25.2 mg | 1% | |
| Iron | 2.3 mg | 12% | |
| Potassium | 648 mg | 13% | |
* 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 Split peas
Split peas are dried, peeled, and split seeds of the Pisum sativum plant, commonly originating from Europe and used extensively in cuisines such as Indian, Middle Eastern, and American. Known for their earthy flavor and hearty texture, they are a staple in dishes like soups, stews, and dals. Split peas are nutrient-dense, offering an excellent source of plant-based protein, dietary fiber, and essential vitamins and minerals, including folate, iron, potassium, and magnesium. They are naturally low in fat and free from cholesterol, making them a beneficial addition to various diets. A one-cup cooked serving provides approximately 16 grams of protein, 16 grams of fiber, and 230 calories, fulfilling robust nutritional needs in a versatile form.
Health Benefits
- Rich in dietary fiber, which supports digestive health and may help lower cholesterol levels.
- Good source of folate (65% DV per cooked cup), essential for DNA synthesis and supporting prenatal health.
- Provides plant-based protein (16 grams per cup), promoting muscle repair and growth.
- High potassium content (700 mg per cooked cup) helps regulate blood pressure and fluid balance.
- Contains magnesium, supporting bone health and energy production.
Dietary Considerations
Selection and Storage
Store dry split peas in an airtight container in a cool, dry place for up to a year. Cooked split peas should be refrigerated in a sealed container and consumed within 3-5 days.
Common Questions About Split peas Nutrition
Are split peas high in protein?
Yes, split peas are an excellent source of plant-based protein. A 1-cup serving of cooked split peas contains about 16 grams of protein, making them a great choice for vegetarians, vegans, and those looking to increase their protein intake.
Can I eat split peas on a keto diet?
Split peas are not ideal for a strict keto diet due to their relatively high carbohydrate content. One cup of cooked split peas contains about 33 grams of carbohydrates, including 16 grams of fiber, which can make them better suited for low-carb diets rather than keto.
What are the health benefits of split peas?
Split peas are rich in fiber, with about 16 grams per cooked cup, which supports digestive health and helps lower cholesterol. They also provide iron, folate, and other important nutrients. However, people with legume allergies or digestive sensitivities should consume them cautiously.
What is a good serving size for split peas?
A typical serving size of cooked split peas is about 1 cup, providing approximately 230 calories. This amount offers a balanced nutrient profile without being overly caloric and pairs well with grains or vegetables for a complete meal.
How do split peas compare to lentils in nutrition and cooking?
Both split peas and lentils are high in protein, fiber, and nutrients. However, split peas contain slightly more fiber, while lentils are quicker to cook and available in more varieties (red, green, black). Split peas have a creamier texture when cooked, making them ideal for soups and purees.
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.
- USDA FoodData - Split peas DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
