Split Peas Nutrition Facts and Health Benefits
Verywell / Alexandra Shytsman
Split peas are in the legume family, often confused with lentils. As the name suggests, split peas are field peas and are grown specifically for drying. Lentils are harvested as seeds and then dried. Once the peas are dried, the outer skin is removed and split in half.
There are two main types of split peas: green and yellow. Both are nutritious and hearty, but they differ in flavor. Green split peas are sweeter, and yellow peas are milder. Yellow split peas are also more starchy.
Split Peas Nutrition
Split peas are a good source of fiber and protein, and are low in fat, cholesterol, and sodium. They also provide vitamins and minerals including zinc, potassium, and iron. Split pea nutrition varies depending on the serving size and how they're prepared. The following nutrition information is provided by the USDA for a 3.5-ounce (100-gram) serving of cooked split peas (boiled without salt).
Explainer
Calories: 118
Fat: 0.4g
Sodium: 2mg
Carbohydrates: 21.1g
Fiber: 8.3g
Sugars: 2.9g
Protein: 8.3g
Carbs
A 3.5-ounce serving of cooked split peas contains 21.1g of carbohydrates. Only 2.9g of the total carb content is made up of sugars. The carb content also contains 8.3g of fiber. Foods rich in complex carbohydrates like split peas provide the body with sustained energy levels. Peas, lentils, and other legumes are all examples of complex carbohydrates, which tend to be rich sources of energy-boosting starch.
Split peas are considered a low-glycemic food with a glycemic load of about 10. Since the glycemic load of a specific food helps predict how it will affect your blood sugar levels, people living with diabetes may find this helpful.
Fats
With just 0.4g of fat per serving, split peas are a low-fat food. They are not a significant source of healthy fats or essential fatty acids. However, split peas are naturally cholesterol-free, which may benefit those following a low-cholesterol diet.
Protein
Cooked split peas contain approximately 8.3g of protein per serving. The 2020-2025 USDA Dietary Guidelines recommend between 46g and 56g per day for adults, so a serving of split peas can provide between 14% and 18% of your daily protein requirements. They are also a source of plant-based protein suitable for vegetarians and vegans.
Vitamins and Minerals
Most legumes are a rich source of vitamins and minerals, and split peas are no exception. A 3.5-ounce serving provides 1mg of zinc, 36mg of magnesium, 262mg of potassium, and 1.29mg of iron.
Calories
Each 3.5-ounce serving of cooked split peas contains 118 calories. The 2020-2025 USDA Dietary Guidelines recommend between 1,600 and 2,400 calories per day for adults, depending on gender and age.
Health Benefits of Split Peas
May Help Lower Blood Pressure
Legumes like split peas, lentils, and beans are associated with heart health benefits such as reduced levels of cholesterol. While there is ample evidence that beans can help lower cholesterol levels, there is an absence of studies using dried peas.
In a randomized clinical trial published in FASEB Journal, researchers found that dried peas lowered systolic blood pressure. Researchers concluded that consuming a mixture of pulses regularly could be an effective food-based approach to reducing the risk of heart disease and diabetes.
Lowers Risk of Certain Cancers
Regularly consuming fiber-rich foods like split peas is associated with many health benefits, including reduced risk of certain cancers. The American Institute of Cancer Research aggregated the existing scientific data and concluded there is probably evidence that dietary fiber can help decrease the risk of colorectal cancer specifically. Dietary fiber in split peas can also help with weight management, which can contribute to a lowered risk of various cancers.
Aids in Weight Management
Some research suggests that pulses like split peas affect satiety and weight management. However, more research is needed to confirm the findings.
Reduces Inflammation
Yellow split peas have been found to possess anti-inflammatory, antioxidant, and immunomodulating properties. Reducing inflammation via diet may contribute to a reduced risk of cardiovascular diseases, according to a study published in the Journal of the American College of Cardiology.
Allergies
People with allergies to peas or legumes may experience dietary allergies to split peas. People allergic to peanuts may also have an allergy to split peas.
How to Prepare Split Peas
Split peas cook faster than other legumes and do not need to be soaked before cooking. However, you may soak them if you prefer. Always rinse your legumes, including split peas, to wash away any dirt and debris before preparing them.
To cook split peas, will need dried split peas, water, and any spices or seasonings. In general, split peas require a 1:2 ratio of liquid, so use twice the amount of water or both as you do dried peas. You can cook them on the stovetop, pressure cooker, or slow cooker.
To cook on the stovetop, place the split peas and water in a pot. Bring to a boil and then let simmer (about 25 minutes) until the peas are thoroughly cooked through. Use the peas to make soup, stew, or split pea dal.
Read the original article on Verywell Fitness.
