Know what’s on your plate
Dried peas
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 303 kcal —
- Protein 22 g 43%
- Carbohydrate 52 g 19%
- Fat 2.4 g 3%
- Saturated fat 0.4 g 2%
- Fibre 13 g 46%
- Sugars 2.4 g —
- Sodium 38 mg 2%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 41 µg 5%
- Vitamin D 0 µg 0%
- Vitamin E 1 mg 7%
- Thiamin (B1) 0.6 mg 50%
- Riboflavin (B2) 0.3 mg 23%
- Niacin (B3) 3 mg 19%
- Pantothenic acid (B5) 2 mg 40%
- Vitamin B6 0.13 mg 8%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 61 mg 5%
- Iron 4.7 mg 26%
- Magnesium 120 mg 29%
- Phosphorus 300 mg 24%
- Potassium 990 mg 21%
- Zinc 3.7 mg 34%
- Copper 0.17 mg 19%
- Manganese 1.4 mg 61%
- Selenium 3 µg 5%
- Iodine 7 µg 5%
Similar foods
- Green peadried, grain, raw304 kcal / 100 g
- Peasraw83 kcal / 100 g
- Split peasmature seeds, cooked, boiled, without salt118 kcal / 100 g
- Dry peas303 kcal / 100 g
- Green or yellow peasdried317 kcal / 100 g
- Garden peasraw81 kcal / 100 g
- Frozen pearaw62 kcal / 100 g
- Marrowfat peasboiled127 kcal / 100 g
- Split green peasmature seeds, raw364 kcal / 100 g
- Mature seed peassprouted, raw124 kcal / 100 g
Questions about Dried peas
Do you need to soak dried peas before cooking them?
Soak whole dried peas in plenty of cold water for 8–12 hours, then drain and rinse; this shortens the cooking time. Split peas usually cook without soaking, though a brief soak can help them soften more evenly.
How long do dried peas take to cook?
Simmer soaked whole peas gently in fresh water for about 45–60 minutes, until tender. Split peas usually take 30–45 minutes; add acidic ingredients such as tomatoes or vinegar after they have softened, as acid can slow cooking.
How do you make mushy peas from dried peas?
Use dried marrowfat peas: soak them overnight, then simmer in fresh water until they collapse, usually around 45–60 minutes. Stir and mash them towards the end, adding a little cooking water if needed.
How should you store dried peas?
Keep them in a tightly sealed container in a cool, dry, dark cupboard. Once cooked, refrigerate them in a covered container and use within 3–4 days, or freeze them for longer storage.
What can you use instead of dried peas in a soup?
Split peas are a practical substitute for whole dried peas in soups, but they break down more readily and make the broth thicker. Dried lentils can also work; check them early, as they usually cook faster and have a different flavour.
Are dried peas the same as split peas?
Split peas are dried peas that have been hulled and split in half; whole dried peas still have their seed coat. Both need simmering, but split peas cook faster and tend to make a creamier soup.
How much protein and fibre do dried peas provide?
A 100 g dry portion provides 22 g of protein and 13 g of fibre. They absorb water as they cook, so the same weight of cooked peas is less concentrated.
Are dried peas a source of iron?
Yes. Dried peas are a source of iron, providing 4.7 mg per 100 g dry; serving them with a vitamin C-rich food such as tomatoes or peppers helps your body absorb plant-based iron.
Source: CoFID (UK) 13-130 · per 100 g · carbohydrate per EU label, fibre excluded
