How Many Calories in Split Peas? Nutrition Facts & Macros
100 grams of dried split peas has 364 calories
Protein 23.1g · Carbs 61.6g · Fat 3.9g
Split peas are dried, peeled, and halved green or yellow peas — a pantry staple used in soups, stews, and dals worldwide. At 364 calories per 100g dry, they pack an impressive 23.1g protein and 22.2g fiber (89% DV) — making them one of the highest-fiber foods available. They're an excellent source of plant-based protein, iron (4.7 mg, 26% DV), potassium (852 mg, 24% DV), and thiamin (0.72 mg, 60% DV). When cooked, split peas absorb water and roughly double in volume, bringing the per-100g cooked values to about 118 kcal, 8.3g protein, and 8.3g fiber.
1523 kJ · per 100g · Water: 8.69 g
Calorie Calculator: Split Peas
100 g Split Peas contains 364 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup dry (196g) | 713 kcal | 45.3g | 120.8g | 7.6g |
| 100g cooked (~118 kcal) | 364 kcal | 23.1g | 61.6g | 3.9g |
| 100 grams (dry) | 364 kcal | 23.1g | 61.6g | 3.9g |
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Split Peas — Nutrition Facts
| Split Peas | per 100g |
|---|---|
| Calories | 364 kcal |
| Protein | 23.12 g |
| Fat | 3.89 g |
| Carbs | 61.63 g |
| Fiber | 22.2 g |
| Sugar | 0 g |
| Sodium | 5 mg |
| Potassium | 852 mg |
| Magnesium | 63 mg |
| Phosphorus | 334 mg |
| Vitamin C | 1.8 mg |
| Vitamin B6 | 0.14 mg |
| Folate | 15 mcg |
| Water | 8.69 g |
Source: USDA FoodData Central (FDC ID: 172428) · Data verified April 2026
Variations
Dried split peas
Dried split peas have the base nutritional values shown: 364 kcal, 23.1g protein, 3.9g fat, 61.6g carbs, 22.2g fiber per 100g. Available in green and yellow varieties — nutritionally nearly identical. Store in an airtight container in a cool, dry place for up to 1 year. No soaking required before cooking, unlike whole dried peas.
Cooked split peas
Cooked split peas (boiled, without salt) have approximately 118 kcal per 100g — about a third of the dry value due to water absorption. Protein drops to about 8.3g, carbs to 21.1g, and fiber to 8.3g per 100g cooked. They naturally break down into a thick, creamy purée — the base for classic split pea soup. A 250g bowl of cooked split peas delivers about 295 kcal and 21g protein.
Split pea soup
Split pea soup typically has 60-80 kcal per 100ml depending on the recipe. A classic recipe with split peas, onion, carrots, and celery (no added fat) has about 65 kcal per 100ml. Adding ham or bacon increases calories to 80-100 kcal per 100ml. A hearty 300ml bowl delivers 195-240 kcal with 10-15g protein and 8-12g fiber. Split pea soup is one of the most nutritious and economical soups — a bag of dried split peas costs very little and feeds a family.
Dietary Perspectives
For Weight Loss
Split peas are one of the best foods for weight loss. The combination of high protein (23.1g per 100g dry) and exceptional fiber (22.2g, 89% DV) creates strong, lasting satiety. Split pea soup is a classic diet food — a 300ml bowl delivers only 195 calories but keeps you full for hours. The fiber slows digestion and stabilizes blood sugar, preventing energy crashes and cravings. Cook a large batch of split pea soup at the start of the week for easy, filling meals under 200 calories per serving.
For Athletic Performance
Split peas are a solid plant-based protein source for athletes at 23.1g per 100g dry. The high fiber (22.2g) provides sustained energy release — ideal for endurance athletes who need slow-burning fuel. Iron at 4.7 mg (26% DV) supports oxygen transport, and potassium at 852 mg helps maintain electrolyte balance. Thiamin (0.72 mg, 60% DV) is essential for carbohydrate metabolism during exercise. Best as a post-training recovery meal — pair cooked split peas with rice for a complete protein. Allow 2-3 hours between eating and training due to high fiber.
For Keto
Split peas are NOT recommended for keto. Per 100g dry, they have 39.4g net carbs (61.6g total minus 22.2g fiber). Even cooked, they still have about 12.5g net carbs per 100g — a typical 200g serving would use your entire daily 20g carb budget. While the high fiber mitigates the glycemic impact somewhat, the total carb load is too high for ketosis. For a keto-friendly legume alternative, consider edamame (3.3g net carbs per 100g) or lupini beans (0g net carbs).
Frequently Asked Questions
How many calories are in split peas?
100g of dried split peas has 364 calories. When cooked (boiled), they absorb water and the calories drop to about 118 kcal per 100g. A typical serving of split pea soup (250ml) has roughly 150-180 calories. Dried split peas are calorie-dense like other legumes — similar to lentils (353 kcal) and chickpeas (378 kcal). The high fiber and protein content make them very filling relative to their calories.
Are split peas high in fiber?
Yes — split peas are one of the highest-fiber foods. Per 100g dry, they contain 22.2g of fiber, covering 89% of the daily value. Even cooked, they still have about 8.3g fiber per 100g — more than most vegetables. The fiber is a mix of soluble and insoluble types. Soluble fiber helps lower cholesterol and stabilize blood sugar, while insoluble fiber supports digestive regularity. A bowl of split pea soup easily delivers 12-15g fiber.
Are split peas a good source of protein?
Split peas are an excellent plant-based protein source. Per 100g dry, they have 23.1g protein — comparable to lentils (25.8g) and chickpeas (20.5g). The protein quality is good for a legume but not complete — split peas are low in methionine. Pair with grains (rice, bread) to create a complete amino acid profile. Cooked split peas have about 8.3g protein per 100g, so a generous 300g serving delivers about 25g protein.
Can you eat split peas on keto?
Split peas are not suitable for keto. Per 100g dry, they have 39.4g net carbs (61.6g total minus 22.2g fiber). Even cooked, they have about 12.5g net carbs per 100g — a 200g serving of split pea soup would use most of your 20g daily carb budget. The high fiber partially mitigates the blood sugar impact, but the carb count is still too high for strict keto.
Split peas vs lentils — what's the difference?
Both are excellent legumes with similar nutrition. Per 100g dry: split peas (364 kcal, 23.1g protein, 22.2g fiber) vs lentils (353 kcal, 25.8g protein, 10.7g fiber). Split peas have over twice the fiber of lentils. Lentils have slightly more protein and folate. Split peas dissolve into a thick purée when cooked (ideal for soups), while lentils hold their shape better. Both are excellent budget-friendly protein sources.
How do you cook split peas?
Split peas don't require soaking (unlike whole dried peas). Rinse, then simmer in water or broth (ratio 1:3) for 30-45 minutes until tender. They naturally break down into a creamy purée — perfect for split pea soup. Yellow split peas hold their shape slightly better than green. For dal, use yellow split peas with spices, onions, and tomatoes. Store dried split peas in an airtight container for up to 1 year.
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