Split peas, those little green gems, are more than just a key ingredient in your grandma’s hearty soup.

They’re packed with nutrients and offer a world of health benefits. From protein-packed plates to fiber-filled feasts, split peas are a versatile and nutritious addition to any diet.

Ready to take a closer look? Buckle up, and let’s explore the nutritional facts and health benefits of split peas.

Nutritional Facts

Split peas aren’t just tasty; they’re a nutritional powerhouse. Here’s what’s hiding in those little green marvels:

NutrientAmount Per 100g
Calories341 kcal
Vitamin B10.7mg

These numbers tell a story of a food that’s low in fat but high in protein and fiber. The vitamins and minerals in split peas support everything from muscle growth to heart health. They’re a small but mighty part of a balanced diet.

10 Health Benefits of Split Peas

Boosts Digestive Health

Ever feel like your digestive system needs a little kickstart? Split peas, with their high fiber content, are here to help. They promote regular bowel movements and can ease symptoms of constipation. A happy gut is a happy you!

Supports Heart Health

Heart, meet split peas. These green wonders are rich in potassium and magnesium, minerals known to regulate blood pressure. Add some split peas to your plate, and your heart will thank you.

Aids in Weight Loss

Looking to shed a few pounds? Split peas could be your new best friend. Their high protein and fiber content keep you feeling full longer, reducing those pesky cravings. A bowl of split pea soup might be the weight loss ally you’ve been searching for.

Enhances Blood Sugar Control

Worried about sugar spikes? Split peas to the rescue! Their complex carbohydrates and high fiber content help regulate blood sugar levels, making them a smart choice for people with diabetes.

Rich in Protein

Protein lovers, rejoice! Split peas are a fantastic source of plant-based protein. Whether you’re a vegetarian or just looking to diversify your protein sources, split peas have got you covered.

Promotes Healthy Skin

Want glowing skin? Split peas contain vitamins and minerals that support skin health. Add them to your diet, and watch your complexion shine.

Fights Fatigue

Feeling sluggish? A serving of split peas might be the energy boost you need. Rich in iron and other essential nutrients, they help combat fatigue and keep you moving.

Supports Immune Function

Cold and flu season? Bring it on! Split peas are packed with immune-boosting nutrients that help your body fight off infections.

Reduces Inflammation

Inflammation got you down? Split peas contain anti-inflammatory properties that can soothe those aches and pains.

Provides Essential Vitamins and Minerals

From Vitamin B1 to magnesium, split peas are loaded with essential vitamins and minerals that support overall health. They’re a small food with a big nutritional punch.

How to Incorporate Split Peas into Your Diet

Split peas are versatile, tasty, and oh-so-easy to add to your meals. Here’s how you can make them a regular star in your culinary lineup:

Soup It Up

The classic split pea soup is a comforting and nutritious meal. Simmer them with some carrots, onions, and herbs, and you’ve got yourself a bowl of goodness.

Salad Sensation

Toss cooked split peas into your favorite salad for a protein and fiber boost. They add a delightful texture and pair well with various dressings.

Blend into Hummus

Move over chickpeas; split peas are here to jazz up your hummus. Blend them with tahini, garlic, and lemon juice for a unique and tasty dip.

Stir into Stews and Curries

Craving something hearty? Add split peas to stews and curries. They thicken the dish and infuse it with their subtle, earthy flavor.

Bake into Bread

Yes, you read that right! You can grind split peas into flour and use it in your bread recipes. It adds a nutritional kick and a lovely green hue.

Create Patties and Burgers

Mix mashed split peas with spices and veggies, shape them into patties, and you’ve got yourself a delicious plant-based burger.

Sprinkle on Rice and Grain Bowls

For a quick and nutritious meal, sprinkle cooked split peas over rice or grain bowls. They add flavor, texture, and a whole lot of nutrition.

Potential Side Effects and Precautions

While split peas are generally a healthy and nutritious choice, there are a few things to keep in mind:

Possible Digestive Discomfort

The high fiber content in split peas is great for digestion, but it can also lead to gas and bloating for some people. If you’re new to split peas, start with a small portion and see how your body reacts.

Allergy Concerns

Though rare, some individuals may have an allergy to split peas. If you have known legume allergies, consult with a healthcare provider before adding split peas to your diet.

Interaction with Certain Medications

Split peas contain vitamin K, which can interact with blood-thinning medications. If you’re on such medications, talk to your healthcare provider about the appropriate intake of split peas.

Proper Cooking is Essential

Raw split peas contain substances that can interfere with nutrient absorption. Cooking them properly eliminates these substances, so make sure to follow cooking instructions.

Consideration for Certain Health Conditions

If you have specific health conditions, such as kidney issues, consult with a healthcare provider to determine if split peas are suitable for your diet.


  1. Split pea – Wikipedia
  2. FoodData Central (usda.gov)
  3. Split Peas Nutrition Facts and Health Benefits (verywellfit.com)
  4. https://foodsmartcolorado.colostate.edu/food/foods-and-beverages/split-peas/

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Meet Katherine, the nutrition expert at American Folk Magazine! With a Master's degree in Nutritional Sciences and certified as a nutritionist, she shares practical tips and evidence-based insights to help you lead a balanced and healthy lifestyle.

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