Know what’s on your plate
Split peas
Calories & nutrition facts
mature seeds, cooked, boiled, without salt
Nutrition facts
Per 100 g% DV- Calories 118 kcal —
- Protein 8.3 g 17%
- Carbohydrate 13 g 5%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 0%
- Fibre 8.3 g 30%
- Sugars 2.9 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0.4 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.03 mg 0%
- Vitamin K 5 µg 4%
- Thiamin (B1) 0.19 mg 16%
- Riboflavin (B2) 0.06 mg 4%
- Niacin (B3) 0.89 mg 6%
- Pantothenic acid (B5) 0.6 mg 12%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 65 µg 16%
- Vitamin B12 0 µg 0%
- Choline 32.8 mg 6%
Minerals
- Calcium 14 mg 1%
- Iron 1.3 mg 7%
- Magnesium 36 mg 9%
- Phosphorus 99 mg 8%
- Potassium 362 mg 8%
- Zinc 1 mg 9%
- Copper 0.18 mg 20%
- Manganese 0.4 mg 17%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 118 | 8.3 g | 13 g | 0.4 g |
| 1 × cup | 196 g | 231 | 16 g | 25 g | 0.8 g |
| 1 × tbsp | 12.2 g | 14 | 1 g | 1.6 g | 0 g |
| 2 × cup | 392 g | 463 | 33 g | 50 g | 1.5 g |
| ½ × cup | 98 g | 116 | 8.2 g | 13 g | 0.4 g |
| 3 × cup | 588 g | 694 | 49 g | 75 g | 2.3 g |
| 4 × cup | 784 g | 925 | 65 g | 100 g | 3.1 g |
Similar foods
- Yellow split peasboiled126 kcal / 100 g
- Green split peasboiled122 kcal / 100 g
- Yellow/green split peasdried359 kcal / 100 g
- Split pea soup61 kcal / 100 g
- Split green peasmature seeds, raw364 kcal / 100 g
- Mature seed peassprouted, cooked, boiled, drained, without salt98 kcal / 100 g
- Split lentilsboiled, drained, no salt added105 kcal / 100 g
- Green peascooked, boiled, drained, with salt84 kcal / 100 g
- Dried peasraw330 kcal / 100 g
- Peaskernels, frozen, cooked72 kcal / 100 g
Questions about Split peas
Do split peas need soaking before cooking?
No: rinse them and simmer straight from dry. Soaking for several hours can shorten the cooking time, but it is optional.
How long do split peas take to cook?
Simmer them gently in plenty of water or stock until tender, usually 45–60 minutes; older peas can take longer. Add acidic ingredients such as tomatoes or vinegar after they soften, as acid can slow cooking.
How do you stop split pea soup sticking to the pan?
Use a heavy-based pan, bring the peas to a boil, then turn the heat down to a gentle simmer and stir regularly, especially as the soup thickens. Add more water or stock if it becomes too thick before the peas are tender.
What can you make with split peas besides soup?
Cooked split peas can be mashed into a thick purée, stirred into curries and stews, or seasoned and shaped into fritters. In Scandinavia, yellow split peas are used in pea soup; in India, split peas feature in dals and other lentil-style dishes.
Can you cook split peas in a slow cooker?
Yes. Rinse them, then cook with liquid and aromatics until soft, about 6–8 hours on low or 3–4 hours on high. Avoid adding tomato, vinegar or other acidic ingredients until near the end.
How should you store dried and cooked split peas?
Keep dried split peas in an airtight container in a cool, dry cupboard. Refrigerate cooked peas promptly in a covered container and use within 3–4 days, or freeze them for longer storage.
Are split peas the same as lentils?
No. Split peas are dried, peeled and split field peas; lentils come from a different plant and usually keep their shape better when cooked. Split peas tend to break down into a creamy texture, making them especially useful for soups and purées.
Are split peas a good source of fibre?
Yes. A 100 g portion provides 8.3 g of fibre, making split peas a particularly fibre-rich legume.
Source: USDA FoodData Central 172429 · per 100 g · carbohydrate per EU label, fibre excluded
