FoodScore
0/ 100
Very goodlegume· 100 g

Split Peas Cooked

Cooked split peas are a very good choice with a FoodScore of 76/100, primarily due to their high fiber content and status as a minimally processed whole food.

  • This legume scores 76/100, making it a very good nutritional choice.
  • A 100g serving provides 8.3g of fiber, contributing significantly to daily needs.
  • It is a minimally processed whole food, classified as NOVA 1.
  • Delivers 8.34g of plant protein per 100g, supporting muscle health.
  • Very low in sodium at 2mg and contains no added sugar or saturated fat.
  • Scores +6 points above the legume category average (70/100 across 46 foods).
Fiber
8.3g
30% of Daily Value
Protein
8.34g
17% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2mg
0% of Daily Value
+
What it brings to the table
Fiber (8.3g)+10
Protein (8.3g)+4
Micronutrients (Folate)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 76

Cooked split peas achieve a strong FoodScore of 76/100, largely driven by their excellent nutritional profile. A significant bonus of +10 points is awarded for its high fiber content, providing 8.3 grams per 100-gram serving, which is a substantial portion of the daily recommended intake. Its plant-based protein also contributes positively, earning +4 points with 8.34 grams per 100g. As a minimally processed whole food (NOVA class 1), it receives an additional +10 points, reflecting its natural state and lack of industrial processing. Furthermore, the presence of key micronutrients like Folate, contributing 16% of the Daily Value, adds another +2 points. The food incurs no penalties, as it contains zero added sugar, very low sodium (2mg), and minimal total fat (0.39g), with negligible saturated fat. To achieve an even higher score, split peas would need to provide a wider range of micronutrients in higher percentages of the Daily Value, such as calcium or iron, or contain beneficial fats like omega-3s.

Health benefits

What the nutrients in split peas cooked actually do for you, grounded in established dietary science.

Supports Digestive Health

Split peas are an excellent source of dietary fiber, with 8.3 grams per 100g serving. This high fiber content is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. The fiber in split peas, particularly soluble fiber, acts as a prebiotic, feeding beneficial gut bacteria and supporting a diverse gut microbiome. Including fiber-rich foods like split peas can contribute to overall gut wellness and may reduce the risk of certain digestive disorders. It's important to gradually increase fiber intake to allow the digestive system to adjust.

Aids Blood Sugar Management

The significant fiber content in cooked split peas, 8.3 grams per 100g, plays a key role in blood sugar regulation. Fiber slows down the absorption of glucose into the bloodstream, leading to a more gradual rise in blood sugar levels after meals. This can be particularly beneficial for individuals managing diabetes or those aiming to prevent it. Additionally, split peas are a low glycemic index food, meaning they cause a slower and lower rise in blood glucose compared to high glycemic foods. Their lack of added sugar further supports stable blood sugar levels, making them a smart choice for metabolic health.

Contributes to Heart Health

Cooked split peas can contribute to cardiovascular health through several mechanisms. Their high fiber content, especially soluble fiber, helps to lower LDL ('bad') cholesterol levels by binding to cholesterol in the digestive tract and facilitating its excretion. Furthermore, split peas are naturally very low in sodium (2mg per 100g) and contain virtually no saturated fat (0.05g), both of which are important factors in maintaining healthy blood pressure and reducing the risk of heart disease. The presence of potassium (362mg per 100g) also supports healthy blood pressure by counteracting the effects of sodium. Incorporating legumes like split peas into the diet aligns with dietary guidelines for a heart-healthy eating pattern.

Supports Weight Management and Satiety

Split peas are a valuable food for weight management due to their combination of protein and fiber. A 100g serving provides 8.34 grams of protein and 8.3 grams of fiber, both of which are known to promote satiety or feelings of fullness. This can help reduce overall calorie intake by decreasing hunger and preventing overeating. The relatively low calorie density of split peas (118 calories per 100g) compared to their nutrient density also makes them a filling yet calorie-conscious option. Including split peas in meals can help individuals feel satisfied for longer, supporting adherence to a balanced diet.

Provides Essential Micronutrients

Cooked split peas offer a good source of several important micronutrients, notably folate, providing 16% of the Daily Value per 100g. Folate is crucial for cell growth and function, and it plays a vital role in DNA synthesis and repair. They also supply magnesium (9% DV) and zinc (9% DV), which are involved in numerous bodily processes, including nerve function, muscle contraction, immune response, and wound healing. While not a primary source of all vitamins and minerals, the contribution of these key micronutrients makes split peas a valuable component of a nutrient-dense diet. Ensuring adequate intake of these nutrients is important for overall health and well-being.

How to eat it

Split peas are a versatile legume, often used in hearty dishes like soups and stews in American cuisine. They are typically cooked until tender and can be incorporated into a variety of meals to boost fiber and protein content. A standard serving size is around 100-150 grams, which can be easily added to many recipes. Their mild, earthy flavor makes them a good base for absorbing other seasonings and ingredients, making them a staple in plant-forward cooking.

For quicker cooking, soak dried split peas for a few hours or overnight before simmering; this also helps with digestibility.
Incorporate cooked split peas into soups, stews, or curries to add texture and nutritional bulk.
Mash cooked split peas with herbs and spices to create a savory spread or dip for sandwiches and vegetables.
Combine split peas with whole grains like brown rice or quinoa to create a complete protein meal.
Store dried split peas in an airtight container in a cool, dark place for up to a year; cooked split peas can be refrigerated for 3-4 days or frozen for several months.
Things to keep in mind

Cooked split peas are generally well-tolerated and safe for most individuals when consumed in normal serving sizes. As with other legumes, some people may experience gastrointestinal discomfort such as gas or bloating, especially if they are not accustomed to a high-fiber diet. This can often be mitigated by gradually increasing intake and ensuring adequate hydration. There are no widely documented allergies specific to split peas, nor are there significant interactions with common medications. Individuals with irritable bowel syndrome (IBS) may find that the oligosaccharides in split peas (a type of FODMAP) trigger symptoms, and they might need to consume them in smaller portions or avoid them during symptom flares.

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Reader questions
Are cooked split peas healthy?
Yes, cooked split peas are very healthy, earning a FoodScore of 76/100. They are an excellent source of dietary fiber (8.3g per 100g) and provide a good amount of plant-based protein (8.34g per 100g). They are also low in calories, fat, and sodium, and contain no added sugar, making them a nutrient-dense food choice.
Are split peas good for weight loss?
Yes, split peas can be beneficial for weight management. Their high fiber and protein content promote satiety, helping you feel full longer and potentially reducing overall calorie intake. With only 118 calories per 100g, they offer a filling option that supports a calorie-controlled diet.
Are split peas ultra-processed?
No, split peas are classified as NOVA 1, meaning they are unprocessed or minimally processed. This indicates they are whole foods that have undergone minimal alteration, such as drying or splitting, without the addition of unhealthy ingredients or industrial processing.
How do I cook dried split peas?
To cook dried split peas, rinse them thoroughly. You can soak them for a few hours or overnight to reduce cooking time, though it's not strictly necessary for split peas. Combine one part split peas with about three parts water or broth, bring to a boil, then reduce heat and simmer for 20-30 minutes, or until tender. They do not require pre-soaking as much as other legumes because they are already split.
What can I use instead of split peas?
If you're looking for a similar nutritional profile and texture, lentils are a great substitute for split peas in most recipes, especially in soups and stews. Other legumes like chickpeas or cannellini beans can also work, though they may have a slightly different texture and flavor profile. Consider the specific dish when choosing an alternative.
Are split peas good for heart health?
Yes, split peas are beneficial for heart health. Their high fiber content helps lower LDL cholesterol, and they are naturally very low in sodium (2mg per 100g) and saturated fat (0.05g). These characteristics align with dietary recommendations for maintaining healthy blood pressure and reducing the risk of cardiovascular disease.
Do split peas provide a complete protein?
Like most legumes, split peas are a good source of protein but are not considered a complete protein on their own, meaning they are lower in certain essential amino acids like methionine. However, when combined with grains like rice or corn, they form a complete protein, providing all essential amino acids. This makes them an excellent component of a balanced plant-based diet.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 172429)Updated 2026-04-20