Legumes
Split Peas
Overview
Why eat split peas?
Split peas are one of the most filling foods you can cook from a bag of dry goods: a cup delivers 16 g of protein and 16 g of fiber for about 231 calories, with almost no fat. They also bring folate, copper, thiamin and potassium, making them a sturdy base for soups, dals and stews.
Good to know: The plain boiled peas have almost no sodium at 2 mg per 100 g, so most of the salt in split pea soup comes from broth, ham or added seasoning.
Fiber that fills you up
One cooked cup provides 16.27 g of fiber, 58% of the Daily Value, which supports regularity and is linked to steadier blood sugar after meals.
Plant protein worth counting
With 8.34 g of protein per 100 g, split peas help meet daily protein needs for muscle and tissue repair without the saturated fat of meat.
Folate and copper
A cup covers 32% of the Daily Value for folate, needed for making new cells, plus 39% for copper, which helps the body use iron.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in split peas?
Calories
118kcal
Protein
8.3g
Carbs
21g
Fat
0.39g
Fiber
8.3g
Sugars
2.9g
Minerals
- Calcium14 mg1%
- Iron1.3 mg7%
- Magnesium36 mg9%
- Phosphorus99 mg8%
- Potassium362 mg8%
- Sodium2 mg0%
- Zinc1 mg9%
- Copper0.18 mg20%
- Selenium0.6 µg1%
Vitamins
- Vitamin C0.4 mg0%
- Vitamin E0.03 mg0%
- Vitamin K5 µg4%
- Thiamin (B1)0.19 mg16%
- Riboflavin (B2)0.06 mg4%
- Niacin (B3)0.89 mg6%
- Vitamin B60.05 mg3%
- Folate65 µg16%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Peas, split, mature seeds, cooked, boiled, without salt” (SR Legacy, FDC ID 172429).View the USDA record ↗ (opens in a new tab).