Split Peas: Calories, Nutrition Facts, and Health Benefits (2026)

Split peas contain 231 calories per 1 cup cooked (196 g), providing 16.3 g of protein and 16.3 g of fiber. With a glycemic index of about 25, they are a low-impact carbohydrate option, making them suitable for various dietary goals.

This page explores the nutritional profile of split peas, focusing on their benefits and how they fit into a balanced diet. We will examine their calorie content, macronutrient breakdown, and health benefits.

Split Peas Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the essential nutrition facts for split peas, highlighting their key components per 1 cup cooked.

Values are for 1 cup cooked (196 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	231	118	12%
Protein	16.3 g	8.3 g	33%
Carbohydrates	41.4 g	21.1 g	15%
Fiber	16.3 g	8.3 g	58%
Sugar	5.7 g	2.9 g	-
Fat	0.8 g	0.4 g	1%
Vitamin C	0.8 mg	0.4 mg	1%
Potassium	710 mg	362 mg	15%
Iron	2.53 mg	1.29 mg	14%
Folate	127 mcg	65 mcg	32%

About 70% of split peas calories come from carbohydrates, 28% from protein and 3% from fat.

Split Peas by Health Goal

Here, we assess how split peas rate against common dietary goals, providing insights into their suitability for various health objectives.

Goal	Rating	Why
Weight loss	Fair	231 calories per serving with 16.3 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 6 per serving
Immunity	Fair	Provides 0.8 mg vitamin C (1% DV)
Digestion	Excellent	16.3 g fiber per serving supports regularity
Heart health	Excellent	Potassium (710 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (16.3 g) than most plant foods

Split Peas and Blood Sugar

Glycemic index: 25. Glycemic load: 6 per serving.

Split Peas has a glycemic index of about 25 and a glycemic load of around 6 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Split Peas Compares to Other Legumes

This comparison table illustrates how split peas stack up against other legumes in terms of nutritional value.

Legume (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Split Peas	118	8.3	8.3	21.1
Lentils	116	9.0	7.9	20.1
Black-Eyed Peas	116	7.7	6.5	20.8
Chickpeas	164	8.9	7.6	27.4

Split Peas Myths, Checked

Split peas are just dried green peas , Misleading. They are a field-pea variety grown to dry and split, not garden peas.

Split peas need soaking , False. Like lentils, split peas cook without soaking.

How to Track Split Peas

Legumes roughly double or triple in weight as they cook, so a cup of cooked split peas is very different from dry, and canned versions add sodium. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log split peas accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best plant-based protein sources ranked, protein per 100 calories ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of split peas?

One cup of cooked split peas contains 231 calories, making them a nutritious addition to meals without excessive caloric intake.

Is split peas good for weight loss?

Split peas can be beneficial for weight loss due to their high fiber content of 16.3 g per cup, which promotes satiety and can help control appetite.

Can people with diabetes eat split peas?

People with diabetes can safely eat split peas as they have a low glycemic index of about 25, which helps manage blood sugar levels.

How much fiber is in split peas?

Split peas are high in fiber, providing 16.3 g per cup, which supports digestive health and can aid in maintaining a healthy weight.

Is split peas high in sugar?

Split peas contain 5.7 g of sugar per cup, which is relatively low, making them a suitable choice for those monitoring their sugar intake.

Are split peas a legume?

Yes, split peas are classified as legumes, sharing many nutritional benefits with other legumes such as beans and lentils.

Key Takeaways

• Split peas offer 231 calories per 1 cup cooked.
• They provide 16.3 g of protein per serving.
• Each cup contains 16.3 g of dietary fiber.
• Split peas have a low glycemic index of about 25.
• They contain 5.7 g of sugar per cup.
• Split peas are a type of legume, rich in nutrients.