Nutrition Facts: Dry Peas

Dry peas, like their lentil cousins, have been around for thousands of years. Split peas are simply dry peas (green, yellow or red) that have been split. Most people are familiar with green split peas which have more chlorophyll and a stronger taste than yellow split peas. A serving of cooked split peas is an excellent source of folate, providing 20 % of the Daily Value for this nutrient. Split peas, like lentils, have a negligible amount of fat and are a good source of protein, a nutrient necessary for growth and repair.

The body's best dietary source of fuel is complex carbohydrates. They help maintain a consistent energy level, unlike simple carbohydrates found in candy and soda. Simple carbohydrates are a quick fuel source but last a shorter time. Most carbohydrates in split peas are complex.

Legumes have more dietary fiber than any major food group. One-half cup of cooked split peas provides 10 grams of dietary fiber or 40 % of the daily recommended 25 grams (based on a 2000-calorie diet.) Servings of the most commonly consumed grains, fruits and vegetables contain 1 to 3 grams of dietary fiber.

Soluble fiber helps reduce blood cholesterol and control blood sugar levels. Insoluble fiber assists in maintaining regularity, preventing diverticulosis and hemorrhoids. High fiber foods help us feel full longer, so we are less hungry- a useful strategy when trying to cut back.

Dry Peas Nutritional Information

Serving Size based on US food labeling regulations:
1/4 cup raw, approximately 1/2 cup cooked

Amounts per serving  
Caloríes from Fat
% Daily Value based on a 2000 calorie diet
Total Fat
<1 g
1 %
Saturated Fat
<0 g
0 %
0 mg
0 %
2 g
0 %
Total Carbohydrates
26 g
9 %
Dietary Fiber
10 g
40 %
Soluble Fiber
3 g
Insoluble Fiber
7 g
0 g
10 g
20 %
79 mcg
20 %
1 mg
8 %
44 mg
11 %
1 mg
8 %

Text copyrighted by and used with the permission of USADPLC