Calories in Split Peas: Nutrition Facts & Serving Sizes
Per 1 cup (196g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A cup of dry split peas (196g) contains about 713 calories with 45.3g of protein and 120.7g of carbs. Per 100g dry, split peas provide 364 calories with 23.1g of protein, 61.6g of carbs, and 3.9g of fat. Note that dry split peas roughly double in weight when cooked with water. Cooked split peas (from 100g dry) yield about 200g cooked at roughly 182 calories. Split peas are exceptional for their fiber content at 22.2g per 100g dry, which is one of the highest among legumes. Potassium is outstanding at 852mg per 100g dry. Iron is at 4.7mg per 100g and folate at 15mcg per 100g. Split peas are the basis for split pea soup, one of the most protein and fiber-dense soups available. For anyone looking for affordable, high-protein, high-fiber plant foods, split peas are one of the best options alongside lentils.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (196g) | 713.4 | 45.3g | 120.7g | 7.6g | 43.5g |
| 100g | 364 | 23.1g | 61.6g | 3.9g | 22.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 364 | 18% |
| Protein | 23.1g | 46% |
| Total Fat | 3.9g | 5% |
| Saturated Fat | 0.4g | 2% |
| Total Carbohydrates | 61.6g | 22% |
| Dietary Fiber | 22.2g | 79% |
| Sugars | 3.1g | 6% |
| Sodium | 5mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.4g | 0% |
| Calcium | 46mg | 4% |
| Iron | 4.7mg | 26% |
| Potassium | 852mg | 18% |
| Vitamin A | 7mcg | 1% |
| Vitamin C | 1.8mg | 2% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 63mg | 15% |
| Phosphorus | 334mg | 27% |
| Zinc | 3.5mg | 32% |
| Selenium | 10.7mcg | 19% |
| Folate | 15mcg | 4% |
| Thiamin (B1) | 0.7mg | 58% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 3.6mg | 23% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Split Peas
Split peas are a nutritional powerhouse with particularly impressive fiber and protein content. The 22.2g of fiber per 100g dry is among the highest of any legume, making split peas one of the most effective foods for improving digestive health, reducing cholesterol, and managing blood sugar. High-fiber diets are strongly associated with reduced cardiovascular risk and improved gut microbiome diversity.
The 23.1g of protein per 100g dry puts split peas alongside lentils and chickpeas as top plant protein sources. A cup of cooked split pea soup can provide 8 to 10g of protein, which is meaningful for plant-based eaters trying to hit protein targets. The protein in split peas is not complete (low in methionine), but combining with rice or grain makes it a complete protein.
The 852mg of potassium per 100g dry is outstanding. Potassium supports blood pressure regulation, fluid balance, and muscle function. Most Americans fall far short of the 2,600mg recommended daily intake, and adding split peas to regular meals helps close this gap.
Split peas have a low glycemic index (about 25 for split pea soup), making them excellent for blood sugar management. The combination of high protein and fiber slows digestion significantly, resulting in prolonged satiety and stable energy levels after eating.
Dietary Considerations
Split peas are naturally gluten-free, vegan, and high in plant protein. They are not keto-friendly at 61.6g of carbs per 100g dry. For weight loss, split peas are highly effective due to their extreme fiber content and solid protein, both of which promote satiety. At around 100 to 120 calories per cup cooked soup, split pea soup is one of the most filling, low-calorie meals you can make.
Daily Intake (100g)
100g of split peas provides 18% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in split peas?
A cup of dry split peas (196g) has about 713 calories. Per 100g dry, split peas contain 364 calories. When cooked as split pea soup, the calorie content is typically 100 to 150 calories per cup due to the water content.
Are split peas good for weight loss?
Yes, split peas are excellent for weight loss when eaten as cooked soup or stew. The 22.2g of fiber and 23.1g of protein per 100g dry create one of the most filling combinations available. Split pea soup has low calorie density per cup but is very filling.
How much protein in split peas?
A cup of dry split peas (196g) has 45.3g of protein. Per 100g dry, split peas contain 23.1g of protein. When cooked into soup, a cup typically provides 8 to 10g of protein depending on the recipe.
Are split peas high in fiber?
Yes, split peas have one of the highest fiber contents of any legume at 22.2g per 100g dry. A cup of dry split peas contains 43.5g of fiber. Even cooked soup provides substantial fiber that supports digestion and cholesterol management.
Is split pea soup healthy?
Yes, split pea soup is one of the healthiest soups available. It combines high protein (8 to 10g per cup), very high fiber (5 to 7g per cup), and low calories (100 to 150 per cup). It is filling, nutrient-dense, and inexpensive to make.
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