Food guide

Split Peas

Cheap dried pulses needing no soaking, giving 16 g each of protein and fibre per cup.

LegumesFibre-RichProtein-RichPlant-Based

Split Peas, a nutrient-dense legumes food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of split peas, cooked for fair comparison. Typical serving: 1 cup cooked (196 g) — 231 kcal per 196 g serving.

Nutrition information for Split Peas
Nutrient	Per 100 g	Per serving (196 g)	Per 100 kcal
Energy	118 kcal	231 kcal	100 kcal
Protein	8.3 g	16.3 g	7.1 g
Carbohydrate	21.1 g	41.4 g	17.9 g
Fat	0.4 g	0.8 g	0.3 g
Fibre	8.3 g	16.3 g	7.1 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of split peas, with a typical serving and FDA Daily Value for adults.

Micronutrients for Split Peas
Nutrient	Per 100 g	Per serving (196 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0.4 mg	0.78 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.03 mg	0.059 mg	<1%
Vitamin K	5 µg	9.8 µg	4%
Thiamin	0.19 mg	0.37 mg	16%
Riboflavin	0.056 mg	0.11 mg	4%
Niacin	0.89 mg	1.7 mg	6%
Vitamin B6	0.048 mg	0.094 mg	3%
Folate	65 µg	127 µg	16%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.6 mg	1.2 mg	12%
Choline	32.8 mg	64.3 mg	6%
Minerals
Calcium	14 mg	27.4 mg	1%
Iron	1.3 mg	2.5 mg	7%
Magnesium	36 mg	70.6 mg	9%
Phosphorus	99 mg	194 mg	8%
Potassium	362 mg	710 mg	8%
Sodium	2 mg	3.9 mg	<1%
Zinc	1 mg	2 mg	9%
Selenium	0.6 µg	1.2 µg	1%
Copper	0.18 mg	0.35 mg	20%
Manganese	0.4 mg	0.78 mg	17%

Source: USDA FoodData Central — Peas, split, mature seeds, cooked, boiled, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat split peas?

Break down into a naturally thick, creamy soup with no cream.
One of the highest fibre foods in the shop.
Cook from dry in 40 minutes without pre-soaking.

How to include it

Simmer with carrot, celery and bay into a thick soup.
Cook down into dal with turmeric and cumin.
Use leftovers as a spread on toast with lemon.

Things to consider

Traditional recipes lean on ham hock, which adds a lot of salt.
Very high fibre — build intake gradually and drink enough water.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Lentils, a nutrient-dense protein-rich food, photographed on a plain linen surface

Protein-RichFibre-Rich

Lentils, cooked

One of the most efficient sources of protein and fibre together, at a very low cost per serving.

kcal: 116
protein: 9 g
fibre: 8 g

per 100 g · Typical serving: 100 g cooked

Chickpeas, a nutrient-dense legumes food, photographed on a plain linen surface

LegumesProtein-Rich

Chickpeas, cooked

A cheap pulse delivering 14 g protein and 12 g fibre per cooked cup, plus folate and iron.

kcal: 164
protein: 8.8 g
fibre: 7.6 g

per 100 g · Typical serving: 1 cup cooked (164 g)

Carrots, a nutrient-dense vegetables food, photographed on a plain linen surface

VegetablesFibre-Rich

Carrots, raw

The most reliable everyday source of beta-carotene, absorbed better with a little fat.

kcal: 41
protein: 0.9 g
fibre: 2.8 g

per 100 g · Typical serving: 1 cup chopped, raw (128 g)

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