Similar to the nutritional profile of garden peas, split peas are an excellent source of plant based protein, fiber and vitamins and minerals. On avergage, just 1 cup of cooked split peas contain 16g of protein and 41g of carbs. It's because of its high carb content we recommend that you consume split peas in moderation. If you'd like to know more about why, make sure you read my book, The Primal Cure. Split peas are also a great source of vitamin B1, B5, K and folate, iron, magnesium and zinc.
A rich source of: zinc, magnesium, vitamin K, vitamin C, vitamin B5, vitamin B1.
Peas, split, dried, raw
| Energy (kcal) | 328 |
| Energy (kJ) | 1396 |
| Water (g) | 12.1 |
| Starch (g) | 54.7 |
| Total sugars (g) | 1.9 |
| Glucose (g) | 0.1 |
| Galactose (g) | 0 |
| Fructose (g) | 0.1 |
| Sucrose (g) | 1.7 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 22.1 |
| Protein (g)/100kcal | 6.7 |
| Protein % of calories | 27 |
| Carbohydrate (g) | 58.2 |
| Carbohydrate (g)/100kcal | 17.7 |
| Carb % of calories | 71 |
| Fat (g) | 2.4 |
| Fat (g)/100kcal | 0.7 |
| Fat % of calories | 6.6 |
| Satd FA /100g fd (g) | 0.4 |
| Mono FA /100g food (g) | 0.3 |
| Poly FA /100g food (g) | 1.2 |
| Sodium (mg) | 90 |
| Potassium (mg) | 144 |
| Calcium (mg) | 110 |
| Magnesium (mg) | 7 |
| Phosphorus (mg) | 91 |
| Iron (mg) | 0.5 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.6 |
| Chloride (mg) | 162 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | 1 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.6 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.3 |
| Tryptophan/60 (mg) | 0.9 |
| Niacin equivalent (mg) | 1.2 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0.4 |
| Folate (µg) | 26 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 1.8 |
| Vitamin C (mg) | 4 |
| NSP (g) Non-starch polysaccharide | 6.3 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 55 |
| Carotene (µg) | 114 |
| Retinol Equivalent (µg) | 74 |