Split Peas: Nutrients, What Research Shows and Safety
Split peas as a food: USDA values for cooked split peas, what trials found on LDL, blood sugar and fullness, plus pea allergy, gas, kidney and pregnancy notes.
Content last updated . This page has not been medically reviewed.
Split peas are dried peas, the seeds of Pisum sativum, that have been hulled and split in half so they cook quickly. They come yellow or green and are best known as soup, dal and purees. People eat them for fiber, plant protein and thiamin, and for the possible help that pulses give with cholesterol and blood sugar. This page is about the food, not pea protein powders, and it keeps split peas apart from fresh green peas, which are a vegetable (see green peas).
Read this first
- Pea allergy can be severe. A 2024 review says severe reactions have been described particularly for peas and lupine, and that people with peanut allergy can react to other legumes. For trouble breathing or swelling of the face, lips or throat, call 911 (or your local emergency number). [9]
- Gas and bloating are common with pulses. People on a low-FODMAP plan are usually asked to limit pulses for a short time with a dietitian. [11]
- Kidney disease: split peas contain potassium and phosphorus. Ask your kidney dietitian before changing how much you eat. [12]
- Evidence in one line: pooled trials of pulses show a small drop in LDL cholesterol, but a 2024 trial of yellow and green peas did not find a clear LDL drop, and split peas alone are not well studied. [2] [4]
What is in it (USDA values)
The table is for cooked split peas: mature seeds, boiled, without salt (USDA FoodData Central item 172429, SR Legacy). [1] The serving column is the USDA household portion of 1 cup, 196 g. [1] USDA values for dry split peas are not in our data, so we do not give them; dry and cooked rows must never be compared.
| Nutrient | Per 100 g | Per 1 cup cooked (196 g) | % Daily Value per serving |
|---|---|---|---|
| Energy | 118 kcal | 231 kcal | not set |
| Protein | 8.34 g | 16.3 g | 33% |
| Total fat | 0.39 g | 0.76 g | 1% |
| Carbohydrate | 21.1 g | 41.4 g | 15% |
| Fiber | 8.3 g | 16.3 g | 58% |
| Folate (DFE) | 65 mcg | 127 mcg | 32% |
| Iron | 1.29 mg | 2.5 mg | 14% |
| Potassium | 362 mg | 710 mg | 15% |
| Magnesium | 36 mg | 70.6 mg | 17% |
| Phosphorus | 99 mg | 194 mg | 16% |
| Manganese | 0.396 mg | 0.78 mg | 34% |
| Copper | 0.181 mg | 0.35 mg | 39% |
| Thiamin (B1) | 0.19 mg | 0.37 mg | 31% |
| Sodium | 2 mg | 3.9 mg | 0% |
% Daily Value uses the FDA 2016 Daily Values; the serving figures are the per-100-g values multiplied by 1.96, and values vary with variety, growing place and cooking. Compared with lentils, cooked split peas have less folate and less iron per 100 g in USDA data. [1]
Plant compounds: the sources we read for this page do not measure specific plant compounds in split peas, so we do not name any.
What research says
| Health goal | What the sources found | Strength of evidence | What was studied |
|---|---|---|---|
| LDL cholesterol | Pooled trials of pulses (26 trials) found about 0.17 mmol/L lower LDL, [2] and a 2025 pooled analysis of 24 legume trials found 0.16 mmol/L lower with moderate certainty. [3] In a 6-week trial of 180 adults with mild high cholesterol, a daily 120 g mix of yellow and green peas lowered LDL by 0.11 against rice, which was not statistically significant (a bean mix lowered it by 0.21). The abstract record we read does not state units. [4] | Mixed for peas; promising but limited for pulses as a group | 6-week trial of a mix of yellow and green peas; pooled pulse trials |
| Blood sugar after a meal | In 24 healthy adults, bread made with 20% split pea flour did not significantly change blood glucose or insulin compared with wheat bread (numbers were 6 to 11% lower but not significant). [5] | Insufficient evidence | Bread with split pea flour, not whole split peas; single meals |
| Fullness | The same trial found higher fullness and lower desire to eat after the pea breads. Hunger itself did not differ significantly. The trial was funded by a pulse growers group and a Canadian science council. [5] | Promising but limited, one small acute trial | 24 healthy adults, pea-flour bread |
| Longer-term blood sugar | Pulses alone lowered fasting glucose and insulin in 41 trials, with large differences between trials. [6] | Promising but limited for pulses as a group | Pulses as a group |
| Heart disease | Higher legume intake was linked to lower coronary heart disease risk (RR 0.90) but not stroke in 26 observational studies. [7] | Mixed; an association, not proof | Legumes as a group |
| Body weight | Pulse diets lowered weight by 0.34 kg over a median of 6 weeks in 21 trials. [8] | Promising but limited (small effect) | Pulses as a group |
Eaten as food vs flour and protein powder. The pea trials above used cooked peas or pea flour in bread. We read no trial of split peas cooked as soup. Pea protein powders are a different product; see pea, rice and hemp protein powders compared.
How much is a normal serving
The USDA household portion for cooked split peas is 1 cup (196 g), about 231 kcal, with 16.3 g of fiber and 16.3 g of protein. [1] NHS counts 80 g of pulses as one portion of your 5 A DAY, and pulses count only once a day however much you eat. [15] In the US, guideline targets of at least 1.5 cups a week of cooked pulses were met by 19.9% of people in 2017-2018. [17] Lentils and dried peas together were eaten by fewer than 7% of Americans in 2017-2018. [18] Pooled trials of pulses used a median of 130 g a day. [2] This is information, not a prescription for you.
Safety, allergy and medicines
- Allergy: a 2024 review lists pea, chickpea and lentil among non-priority legumes that can cause mild to severe reactions, says severe reactions have been described particularly for peas and lupine, and describes cross-reactions with peanut. Most data are case reports. [9] See peanuts and food allergy basics and emergency signs. Call 911 for trouble breathing or swelling of the face or throat.
- Lectins: Health Canada's page on lectins in dry legumes names soybeans, lentils, lima beans and kidney beans; it does not name peas. Its poisoning steps are for red kidney beans. We read no source on split-pea lectin poisoning; split peas are cooked until soft. [10] See lectins in beans.
- Gas, bloating and FODMAPs: a hospital leaflet says galacto-oligosaccharides are mainly found in beans and pulses and asks patients to avoid them for 4 to 6 weeks as a temporary diet with a dietitian. It does not list split peas, so we give no portion. [11] See beans, gas, FODMAP and digestion.
- Kidney disease: cooked split peas have 362 mg potassium and 99 mg phosphorus per 100 g. [1] The National Kidney Foundation says animal sources of phosphorus are absorbed better than plant sources and that additive phosphate is absorbed at more than 90%. [12] A 2021 review found human data suggest at least 50% of phytate phosphorus is absorbed. [13] Ask a kidney dietitian. See foods, kidney disease, potassium and oxalates.
- Gout: in a cohort of 47,150 men, purine-rich vegetables were not linked to gout, while meat and seafood were. The abstract we read does not say whether peas were counted. [19]
- Pregnancy and breastfeeding: MedlinePlus says anyone pregnant should be sure to get enough folate. USDA lists 65 mcg folate per 100 g of cooked split peas, lower than lentils; MedlinePlus names lentils and dried beans, not split peas, as folate sources. [14] [1] NHS says to take a folic acid supplement in pregnancy as well; its page does not name split peas. [16]
- Young children: CDC advises preparing food in a shape and texture that suits the child and says mashing helps prevent choking; it does not name peas. Split peas cooked to a soft soup are not among its named hazards. [21]
- Medicines: we did not find a source we could read that ties split peas as a food to a specific medicine interaction.
Choosing, storing and food safety
- We did not read a source with storage times for dry or cooked split peas. A 2026 review says fungal infection generally lowers the nutritional value of pulse seeds, so look for mold or damp in dry split peas. [20]
- Canned split pea soup can be high in sodium; we have no USDA data in our file for it, so read the label. See dried vs canned beans, soaking and sodium.
Related pages
Health connections for Split Peas
What research links to eating or drinking this food, and how strong the evidence is. Many studies are observational or use juice, powder, oil or extracts rather than the food as eaten; each card says which.
Split peas as a source of fiber, protein and thiamin
Established roleCooked split peas supply fiber, plant protein and thiamin. USDA lists 16.3 g fiber, 16.3 g protein and 0.37 mg thiamin in 1 cup (196 g).
Supplements: Food source only. We read no trial showing split peas correct a deficiency.
Peas and LDL cholesterol
Preliminary or mixedPooled trials of pulses found a small LDL drop, but a 6-week trial of yellow and green peas did not find a clear one. Split peas alone are not well studied.
Supplements: Whole food only; pea protein powders are a different product.
Split pea flour, blood sugar and fullness
Preliminary or mixedBread with 20% split pea flour did not significantly change blood sugar in healthy adults but raised fullness ratings in one small trial.
Supplements: Studied as flour in bread, not as whole split peas.
Pulses and blood sugar
Preliminary or mixedPulses alone lowered fasting glucose and insulin in pooled trials, with large differences between trials.
Supplements: Not applicable.
Legumes and heart disease risk
Preliminary or mixedObservational studies link higher legume intake to lower coronary heart disease risk but not stroke.
Supplements: Not applicable.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Health goals (4)
- Blood Sugar BalancePreliminary or mixed
Pooled trials of pulses as a group found lower fasting glucose and insulin, with large differences between trials. Bread with split pea flour did not significantly change glucose or insulin in 24 healthy adults.
- Cholesterol BalancePreliminary or mixed
Pooled randomized trials of pulses as a group found a small drop in LDL cholesterol (about 0.16 to 0.17 mmol/L). In a 6-week trial a mix of yellow and green peas lowered LDL by 0.11 (units not stated in the record we read) versus rice, which was not statistically significant.
- Heart HealthPreliminary or mixed
Observational studies link higher legume intake to lower coronary heart disease risk (RR 0.90) but not stroke. That is an association, not proof, and it covers legumes as a group, not Split peas alone.
- Weight ManagementPreliminary or mixed
A pooled analysis of 21 trials found pulse-containing diets lowered body weight by a small 0.34 kg over a median of 6 weeks. We read no weight trial of split peas.
Body systems (8)
- Blood Sugar SupportPreliminary or mixed
Pooled trials of pulses as a group found lower fasting glucose and insulin, with large differences between trials. Bread with split pea flour did not significantly change glucose or insulin in 24 healthy adults.
- Digestive SystemDocumented risk
Gas is a common effect of pulses; galacto-oligosaccharides are mainly found in beans and pulses (hospital low-FODMAP leaflet). We read no split-pea-only gas trial.
- Gut HealthDocumented risk
Gas is a common effect of pulses; galacto-oligosaccharides are mainly found in beans and pulses (hospital low-FODMAP leaflet). We read no split-pea-only gas trial.
- Cardiovascular SystemPreliminary or mixed
Observational studies link higher legume intake to lower coronary heart disease risk (RR 0.90) but not stroke. That is an association, not proof, and it covers legumes as a group, not Split peas alone.
- Heart & CirculationPreliminary or mixed
Observational studies link higher legume intake to lower coronary heart disease risk (RR 0.90) but not stroke. That is an association, not proof, and it covers legumes as a group, not Split peas alone.
- Immune SystemDocumented risk
Pea allergy is reported, with severe reactions described particularly for peas and lupine; peanut cross-reactions are described. Call 911 for trouble breathing or swelling of the face or throat.
- Kidney & UrinaryDocumented risk
Cooked split peas contain potassium and phosphorus (USDA). Plant phosphorus is absorbed less than animal or additive phosphorus (National Kidney Foundation); ask a kidney dietitian.
- Metabolism & WeightPreliminary or mixed
Small weight effect in pooled pulse trials (0.34 kg over about 6 weeks); long-term effect unknown.
Body parts (3)
- GutDocumented risk
Gas is a common effect of pulses; galacto-oligosaccharides are mainly found in beans and pulses (hospital low-FODMAP leaflet). We read no split-pea-only gas trial.
- HeartPreliminary or mixed
Observational studies link higher legume intake to lower coronary heart disease risk (RR 0.90) but not stroke. That is an association, not proof, and it covers legumes as a group, not Split peas alone.
- KidneysDocumented risk
Cooked split peas contain potassium and phosphorus (USDA). Plant phosphorus is absorbed less than animal or additive phosphorus (National Kidney Foundation); ask a kidney dietitian.
Functional actions (2)
- Blood Sugar RegulationPreliminary or mixed
Pooled trials of pulses as a group found lower fasting glucose and insulin, with large differences between trials. Bread with split pea flour did not significantly change glucose or insulin in 24 healthy adults.
- Cardiovascular SupportPreliminary or mixed
Pooled randomized trials of pulses as a group found a small drop in LDL cholesterol (about 0.16 to 0.17 mmol/L). In a 6-week trial a mix of yellow and green peas lowered LDL by 0.11 (units not stated in the record we read) versus rice, which was not statistically significant.
Root causes (2)
- Blood Sugar ImbalancePreliminary or mixed
Pooled trials of pulses as a group found lower fasting glucose and insulin, with large differences between trials. Bread with split pea flour did not significantly change glucose or insulin in 24 healthy adults.
- Nutrient DeficiencyEstablished role
USDA lists fiber, protein and minerals in cooked split peas. That shows it is a food source; we read no trial showing it corrects a deficiency.
Habits (1)
- Balanced NutritionPreliminary or mixed
Pulses are part of dietary-guideline patterns in the US, yet only about one in five Americans met the 1.5 cups a week target in 2017-2018. Eating Split peas is one way to add pulses; no single food makes a diet balanced.
Biomarkers (3)
- Blood GlucosePreliminary or mixed
Pooled trials of pulses as a group found lower fasting glucose and insulin, with large differences between trials. Bread with split pea flour did not significantly change glucose or insulin in 24 healthy adults.
- LDL CholesterolPreliminary or mixed
Pooled randomized trials of pulses as a group found a small drop in LDL cholesterol (about 0.16 to 0.17 mmol/L). In a 6-week trial a mix of yellow and green peas lowered LDL by 0.11 (units not stated in the record we read) versus rice, which was not statistically significant.
- InsulinPreliminary or mixed
Pulses alone lowered fasting insulin in pooled trials. Bread with split pea flour did not significantly change insulin in 24 healthy adults.
Conditions & symptoms (8)
- FlatulenceDocumented risk
Gas is a common reported effect of eating pulses; we read no split-pea-only gas trial.
- Food AllergyDocumented risk
Pea allergy is reported, with severe reactions described particularly for peas and lupine; peanut cross-reactions are described. Call 911 for trouble breathing or swelling of the face or throat.
- HypercholesterolemiaPreliminary or mixed
Pooled trials of pulses lowered LDL cholesterol a little. A 6-week trial of yellow and green peas did not lower LDL significantly. This is a diet effect on a blood measure, not a treatment.
- Chronic Kidney InsufficiencyDocumented risk
Pulses contain potassium and phosphorus; people on kidney diets should ask their dietitian. Plant phosphorus is absorbed less than animal or additive phosphorus.
- Coronary Heart DiseasePreliminary or mixed
Observational studies link higher legume intake to lower coronary heart disease risk (RR 0.90). An association is not proof.
- Irritable Bowel SyndromeDocumented risk
Galacto-oligosaccharides are mainly found in beans and pulses, and a hospital low-FODMAP leaflet limits them during a short dietitian-guided elimination phase.
- OverweightPreliminary or mixed
Pulse-containing diets lowered weight by a small 0.34 kg in pooled trials of about 6 weeks.
- Type 2 Diabetes Mellitus Without ComplicationPreliminary or mixed
Pulses lowered fasting glucose and insulin in pooled trials with and without diabetes, with high differences between trials. Split pea flour bread did not change glucose significantly in one small trial.
Documented risks and interactions (3)
- Pea allergy. Pea allergy is reported, with severe reactions described particularly for peas and lupine. People with peanut allergy sometimes react. Call 911 for trouble breathing or swelling of the face or throat.
- Gas, bloating and FODMAPs. Split peas can cause gas. People on a low-FODMAP plan are usually asked to limit pulses for a short time with a dietitian.
- Potassium and phosphorus for people with kidney disease. Cooked split peas contain potassium and phosphorus. Plant phosphorus is absorbed less than additive phosphorus; people on kidney diets should ask a dietitian.
Frequently asked questions
Are split peas the same as green peas?
Both come from Pisum sativum, but split peas are dried, hulled and split seeds, while green peas are eaten fresh or frozen as a vegetable. Their nutrient values differ, so use the USDA row that matches the form you eat. [1]
Do split peas lower cholesterol?
Pooled trials of pulses found a small LDL drop. [2] In a 6-week trial a mix of yellow and green peas did not lower LDL significantly, while a bean mix did. [4] Split peas alone are not well studied.
Do split peas cause gas?
They can, because pulses contain galacto-oligosaccharides. [11] We read no split-pea-only gas trial.
Is pea allergy common?
Pea allergy is reported, and a 2024 review says severe reactions have been described particularly for peas and lupine. [9] Call 911 for trouble breathing or swelling of the face or throat.
Do split peas help blood sugar?
Bread with split pea flour did not significantly change glucose in one small trial of healthy adults. [5] Pulses as a group lowered fasting glucose and insulin in pooled trials. [6]
References
- U.S. Department of Agriculture. FoodData Central: Peas, split, mature seeds, cooked, boiled, without salt (SR Legacy, FDC 172429). April 2018 release. Read 2026-10-24.
- CMAJ. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. 2014 (abstract read via Europe PMC). Read 2026-10-24.
- Hossain MA et al., Eur J Nutr. Legume intakes on cardiometabolic profile and gut microbiome function: systematic review and meta-analyses of randomised controlled trials. 2025 (abstract read via Europe PMC). Read 2026-10-24.
- J Nutr. A comparison of dry bean and pea consumption on serum cholesterol: a randomized controlled trial in adults with mild hypercholesterolemia. 2024 (abstract read via Europe PMC). Read 2026-10-24.
- Fahmi R et al., Foods. Acute effects of split pea-enriched white pan bread on postprandial glycemic and satiety responses in healthy volunteers: a randomized crossover trial. 2022. Read 2026-10-24.
- Diabetologia. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. 2009 (abstract read via Europe PMC). Read 2026-10-24.
- Mendes V et al., Nutr Metab Cardiovasc Dis. Intake of legumes and cardiovascular disease: a systematic review and dose-response meta-analysis. 2023 (abstract read via Europe PMC). Read 2026-10-24.
- Kim SJ et al., Am J Clin Nutr. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. 2016 (abstract read via Europe PMC). Read 2026-10-24.
- Abu Risha M et al., Curr Allergy Asthma Rep. Legume allergens pea, chickpea, lentil, lupine and beyond. 2024 (abstract read). Read 2026-10-24.
- Health Canada. Lectins in dry legumes. page modified 2017-05-04. Read 2026-10-24.
- Cambridge University Hospitals NHS Foundation Trust. Low FODMAP diet: reducing fermentable carbohydrates in your diet. patient leaflet approved 14 Aug 2025. Read 2026-10-24.
- National Kidney Foundation. Smart eating for kidney health: understanding phosphorus in foods. page dated 2024-10-31. Read 2026-10-24.
- Calvo MS, Uribarri J, Adv Nutr. Perspective: plant-based whole-grain foods for chronic kidney disease: the phytate-phosphorus conundrum. 2021 (abstract read via Europe PMC). Read 2026-10-24.
- MedlinePlus. Folate in diet. review date 2025-01-21. Read 2026-10-24.
- NHS. 5 A DAY: what counts?. page read in 2026. Read 2026-10-24.
- NHS. Have a healthy diet in pregnancy. page read in 2026. Read 2026-10-24.
- Drewnowski A et al., Front Nutr. Pulse consumption trends in the US in the context of 2025-30 Dietary Guidelines for Americans: analyses of NHANES data for 1999-2018. 2025 (abstract read via Europe PMC). Read 2026-10-24.
- Sanjeevi N, Monsivais P, Nutrients. Consumption trends and eating context of lentils and dried peas in the United States: a nationally representative study. 2024 (abstract read via Europe PMC). Read 2026-10-24.
- Choi HK et al., N Engl J Med. Purine-rich foods, dairy and protein intake, and the risk of gout in men. 2004 (abstract read via Europe PMC). Read 2026-10-24.
- Wyman EM et al., Food Saf (Tokyo). Impacts of fungal infection and mycotoxin contamination on nutritional quality and safety of protein-rich pulses. 2026 (abstract read via Europe PMC). Read 2026-10-24.
- CDC. Choking hazards (infant and toddler nutrition). page dated 2026-03-11. Read 2026-10-24.