Dried peas, like their cousins, lentils, have been around for centuries. As the name suggests, split peas are made by splitting green, red, or yellow dried peas. The best known are split green peas, which contain more chlorophyll and have a stronger flavor than yellow ones. One serving of cooked split peas is an excellent source of folate, providing 20% of the recommended daily allowance of this nutrient. Like lentils, split peas contain a negligible amount of fat and are a good source of protein, a nutrient necessary for growth and tissue repair.

Complex carbohydrates are the best food source of energy for the body. Unlike the simple carbohydrates in sweets and soft drinks, they allow you to maintain constant energy levels. Simple carbohydrates are a quick source of energy but have a shorter duration. Most of the carbohydrates present in split peas are complex.

Legumes contain more dietary fiber than any of the other food groups. One-half cup of cooked split peas provide 10 grams of dietary fiber, 40% of the recommended daily allowance of 25 grams (on a 2,000 calorie diet). Commonly consumed servings of cereals, fruits and vegetables contain between 1 and 3 grams of dietary fiber.

Soluble fiber helps lower cholesterol and blood sugar levels. Insoluble fiber helps maintain intestinal regularity and prevent diverticulosis and hemorrhoids. Foods with high fiber content allow the feeling of satiety to last longer, which makes you feel less hungry, a very appropriate and useful strategy to lose weight.

Split Peas: Nutrition Facts

These servings comply with the United States labeling regulations:
1/4 cup uncooked is about 1/2 cup cooked legumes

Values per serving
Calories derived from fat
% Daily Values for a 2000 Calorie Diet
total fat
<1 g
1 %
Saturated fats
<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 reproduced with permission of USADPLC