Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy are split peas?

Are split peas healthy? Yes, for most people. Split peas score 62/100 on the HowHealthyIs Score: 100 g provide 118 kcal, 8.3 g fiber and 8.3 g protein. Split peas are very high in fiber and plant protein and cook without soaking. Source: USDA FoodData Central.

  • High in fiber
  • High in protein
  • Low sugar
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Split peas rank higher than 62% of them.

Counts in favor (% daily value per 100 kcal)

  • Fiber25%
  • Protein14%
  • Magnesium7%
  • Potassium7%
  • Iron6%
  • Calcium1%
  • Vitamin C0%
  • Vitamin E0%
  • Vitamin A0%

Counts against

  • Saturated fat0%
  • Added sugars0%
  • Sodium0%

Raw NRF9.3: 61 minus 0 = 60. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in split peas?

Calories231kcal
Protein16g
Carbohydrates41g
Fat0.8g
Fiber16g
Sugars5.7g
Nutrition facts for split peas. Per 100 g and for the selected portion (196 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories118 kcal231 kcal
Protein8.3 g16 g33%
Carbohydrates21 g41 g15%
Fiber8.3 g16 g58%
Sugars2.9 g5.7 g
Added sugars0 g0 g0%
Fat0.4 g0.8 g1%
Saturated fat<0.1 g0.1 g1%
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C0.4 mg0.8 mg1%
Vitamin E<0.1 mg<0.1 mg0%
Minerals
Calcium14 mg27 mg2%
Iron1.3 mg2.5 mg14%
Potassium362 mg710 mg15%
Magnesium36 mg71 mg17%
Sodium2 mg3.9 mg0%

Source: USDA FoodData Central, "Peas, split, mature seeds, cooked, boiled, without salt" (FDC 172429). Values rounded.

Why are split peas good for you?

  • 16 g fiber in 1 cup cooked, 58% of the daily value. Most adults eat well under the 28 g daily value for fiber.
  • 16 g protein in 1 cup cooked, 33% of the daily value. Protein contributes to the maintenance of muscle mass.
  • 71 mg magnesium in 1 cup cooked, 17% of the daily value. Magnesium contributes to normal muscle function.

Good ways to use them

  • Soups and dal
  • Purees

What should you watch out for?

  • Split pea soup made with ham is high in salt.

Which legumes score higher?

Other legumes with more nutrition per calorie. Variety matters more than picking one winner.

Navy beans

140 kcal per 100 g

68

High in fiber, High in protein

Tofu

78 kcal per 100 g

69

High in protein, Source of calcium

Black beans

132 kcal per 100 g

69

High in fiber, High in protein

How do split peas compare?

Common questions about split peas

How many calories are in split peas?
100 g of split peas has 118 kcal. A typical portion, 1 cup cooked (196 g), has about 231 kcal.
How much protein is in split peas?
Split peas have 8.3 g of protein per 100 g, or about 16 g in 1 cup cooked.
Are split peas good for weight loss?
Split peas are fairly calorie-dense (118 kcal per 100 g), so portion size matters more than the food itself. 1 cup cooked is about 231 kcal.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Peas, split, mature seeds, cooked, boiled, without salt", FDC ID 172429. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

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More: Legumes ranked, foods high in fiber.