Split peas are dried, hulled and halved field peas — yellow or green varieties — sold raw and most commonly used in soups, stews and dal-style dishes after simmering without pre-soaking. Per 100 g raw, they provide 347 kcal, 22.1 g of protein, 2.1 g of fat, 63.7 g of carbohydrates and 7.4 g of dietary fibre, with a notably low sugar content of just 2.4 g. On the mineral side, split peas contain 910 mg of potassium, 321 mg of phosphorus and 82 mg of magnesium per 100 g. They also contribute 95.5 mg of choline and 33 mcg of folate per 100 g. Split peas are suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free and Mediterranean dietary patterns.
How many calories in split peas?
Raw split peas contain 347 kcal per 100 g. A typical dry serving of around 80 g comes to roughly 278 kcal before cooking, though the cooked weight will be considerably higher as the peas absorb water.
How much potassium is in split peas?
Split peas contain 910 mg of potassium per 100 g raw, making them one of the more potassium-dense legumes available. Even a modest cooked portion contributes a meaningful amount of this mineral.
Are split peas vegan-friendly?
Yes, split peas are entirely plant-based and appear on the vegan and vegetarian diet lists. They are also gluten-free and dairy-free, making them a versatile option across several common dietary patterns.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 347 kcal |
| Protein | 22.1 g |
| Fat | 2.1 g |
| Carbs | 63.7 g |
| Sugars | 2.4 g |
| Fiber | 7.4 g |
| Starch | 54.7 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.16 g |
| Monounsaturated | 0.24 g |
| Polyunsaturated | 0.49 g |
| Trans | 0 g |
| Omega-3 | 0.20 g |
| Omega-6 | 0.95 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 37.0 mg |
| Iron | 5.4 mg |
| Magnesium | 82.0 mg |
| Phosphorus | 321 mg |
| Potassium | 910 mg |
| Sodium | 26.0 mg |
| Zinc | 3.8 mg |
| Copper | 0.69 mg |
| Manganese | 1.2 mg |
| Selenium | 4.1 mcg |
| Iodine | 0.50 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 7.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 1.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.090 mg |
| Vitamin K | 14.5 mcg |
| Thiamin (B1) | 0.70 mg |
| Riboflavin (B2) | 0.21 mg |
| Niacin (B3) | 2.9 mg |
| Pantothenic acid (B5) | 2.0 mg |
| Vitamin B6 | 0.13 mg |
| Folate (B9) | 33.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 95.5 mg |
Other cooking states of Split peas
Cooked split peas (116 kcal).
