Split Peas (Yellow, Green) Nutrition

Full Nutritional Breakdown (per 100g, cooked, unsalted)

Calories: 118
Carbohydrates: 21.1 g
Protein: 8.3 g
Fat: 0.4 g
Fiber: 8.3 g
Sugars: 2.9 g
Calcium: 27 mg
Iron: 1.3 mg
Magnesium: 34 mg
Phosphorus: 99 mg
Potassium: 366 mg
Zinc: 1.0 mg
Copper: 0.3 mg
Manganese: 0.5 mg
Vitamin B1 (Thiamin): 0.2 mg
Vitamin B5 (Pantothenic Acid): 0.6 mg
Vitamin B6: 0.2 mg
Folate (Vitamin B9): 65 mcg
Lutein + Zeaxanthin: 114 mcg (antioxidants)

Standout Micronutrients: Fiber, Folate, and Potassium

Few foods offer the triple threat of fiber, folate, and potassium like split peas do. Fiber, at over 8 grams per 100 grams, is a digestive hero.  It helps regulate bowel movements, nourishes gut bacteria, and even contributes to better cholesterol and blood sugar levels.  If you’re aiming to feel fuller longer or balance your metabolism, fiber is your ally—and split peas are one of the best plant sources around.

Folate (Vitamin B9) is essential for cellular repair and DNA synthesis, and it plays a vital role in prenatal health, making split peas an ideal food for pregnant individuals. Just one serving delivers nearly 20% of your daily need, supporting brain function and red blood cell production for everyone.

Then there’s potassium, the unsung electrolyte that keeps your muscles firing, your heart rhythm steady, and your blood pressure in check.  With over 350 mg per serving, split peas provide more potassium than a banana, without the sugar.

Main Health Benefits: More Than Just a Comfort Food

Split peas offer a bounty of science-backed health benefits that span several major areas of well-being. For cardiovascular health, their fiber helps lower LDL (bad) cholesterol, while potassium supports healthy blood pressure.  This dynamic duo has been shown in clinical studies to reduce the risk of heart disease significantly.

In terms of digestive health, the soluble and insoluble fibers in split peas work together to improve gut motility and support the microbiome.  The protein content also plays a critical role in muscle maintenance and hormone balance, especially in plant-based diets.  And if you’re looking for better energy? The slow-digesting carbs in split peas stabilize blood sugar and reduce post-meal crashes, helping you stay mentally sharp and physically fueled.

Emerging research also suggests that legumes like split peas may help reduce inflammation and oxidative stress, thanks to phytonutrients like polyphenols and carotenoids (including lutein and zeaxanthin).  These antioxidants support eye health and help protect your cells from damage over time.

Optimal Daily Intake: How Much Is Ideal and For Whom

For most adults, aiming for ½ to 1 cup of cooked split peas daily (or 2–3 times per week) is a practical and powerful way to reap their benefits.  This amount provides a hearty dose of plant-based protein and fiber without overwhelming your digestive system, especially if you’re new to legumes.

Athletes and physically active individuals can enjoy even more—split peas provide clean energy and support muscle recovery.  Older adults may benefit from the potassium and magnesium for heart and bone health, while pregnant women can enjoy the folate for fetal development.  However, those prone to gas or bloating may want to ease into higher intakes or soak split peas before cooking to reduce oligosaccharides that can cause digestive discomfort.

Real-Life Examples: How People Use Split Peas and Feel the Difference

Angela, a 42-year-old teacher, used to experience mid-afternoon energy slumps until she swapped her typical sandwich lunch for a lentil and split pea bowl.  “I stay full until dinner now and feel more focused through my classes,” she shares.

David, a vegan marathon runner, uses split pea soup as part of his pre-race carb loading.  “It gives me long-lasting energy without making me feel heavy or bloated,” he says. “It’s perfect the night before a long run.”

And Sofia, a mom of three, started sneaking split peas into casseroles and blended sauces.  “My kids don’t even notice, but I know they’re getting great nutrition—and it’s cheap and easy to cook,” she laughs.

Fitness and Recovery: A Secret Weapon for Athletes

Split peas might not be the first food that comes to mind when thinking about athletic performance, but they should be.  They’re a high-carbohydrate, moderate-protein food with minimal fat—an ideal profile for endurance athletes, lifters, and weekend warriors alike.

Before a workout, a small bowl of split pea soup offers just enough slow-burning carbs and electrolytes to keep energy levels steady.  Post-workout, the combination of protein and magnesium in split peas supports muscle recovery, while potassium helps replenish what’s lost through sweat.

Split peas also contain B vitamins like thiamin and pantothenic acid, which help convert carbs into usable fuel during exercise.  They’re especially helpful in plant-based training programs where complete proteins and fiber-rich meals are a priority.

Creative and Delicious Ways to Eat Split Peas

One of the joys of split peas is their versatility.  They can be silky smooth or hearty and chunky, savory or (surprisingly) even sweet.  Traditional favorites include curried yellow split pea dal or smoky green split pea soup with vegetables. But the possibilities go far beyond that.

Try blending cooked split peas with garlic, lemon, and tahini for a thick, hummus-style dip. Use them in veggie burger patties for extra structure and protein.  Add a handful to stews and chili for creaminess and nutritional depth.  In Mediterranean dishes, they’re paired with herbs and olive oil and spread on toast.  You can even sneak pureed split peas into baked goods for moisture and fiber—like in muffins or pancakes.

For something sweet, mix pureed split peas with dates, cinnamon, and a dash of vanilla to create a pudding-like snack that’s both satisfying and nourishing.

How Preparation Affects Nutrition and Flavor

Split peas don’t require soaking, which makes them quicker to prepare than other legumes.  Still, rinsing and sorting them before cooking helps remove debris and can improve digestibility.  Cooking methods affect not only taste and texture but also nutrient availability.  Simmering split peas until soft enhances their creamy consistency and makes nutrients like folate and magnesium more bioavailable.

Avoid overcooking them into mush unless you’re making a purée or soup.  To preserve their vibrant green or yellow hues and mild flavor, cook them gently with aromatics like bay leaf, garlic, or onion.  You can also combine them with bone broth or vegetable broth instead of water to amplify both nutrition and taste.

Storing cooked split peas in the fridge makes meal prep a breeze—they stay good for up to five days, and freeze beautifully for future meals.

Possible Downsides: Who Should Use Caution

While split peas are a generally safe and highly beneficial food, there are a few caveats. Individuals with legume allergies should steer clear.  Though rare, some people may experience sensitivities to the proteins in peas.  Those with certain gastrointestinal conditions like IBS may also react to the fermentable fibers in split peas, which can cause bloating or gas in sensitive individuals.

If you’re new to high-fiber foods, start small and drink plenty of water to ease your body into the change.  For people on low-potassium diets due to kidney disease, the high potassium content in split peas may require portion control or doctor approval.

Some medications, like MAO inhibitors used for depression, require reduced intake of high-tyramine foods—though split peas are generally low in tyramine, it’s worth confirming with a medical professional.

Why Split Peas Deserve a Place in Your Everyday Life

Split peas aren’t flashy or trendy, but they’re exactly what most people need: affordable, nourishing, satisfying, and versatile.  They support heart health, digestion, immunity, and long-lasting energy—all with a creamy texture and mild flavor that fits easily into a wide range of meals. Whether you’re feeding a family on a budget, optimizing your training recovery, or simply trying to eat more plant-based, split peas are a quiet force for vibrant health.

It’s easy to get swept up in the latest superfood craze, but sometimes, the simplest solutions are right in your pantry.  Let the humble split pea remind you that wellness doesn’t have to be complicated, expensive, or exotic.  It can be as warm and comforting as a bowl of soup on a chilly evening—and just as powerful in its impact.

So go ahead—grab a bag of yellow or green split peas, cook up something nourishing, and give your body the nutrition it deserves.  You might just find that this understated pulse becomes one of the most valued players in your kitchen.