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Split peas are dried peas with the outer skin removed and the seed split in half, sold as green or yellow split peas. They are a pulse, like lentils and chickpeas, and they cook down into the thick, creamy base of split pea soup without any soaking. In USDA data, one cup of cooked split peas (196 grams) has about 231 calories, 16.3 grams of fiber (58% of the Daily Value), 16.3 grams of protein and about a third of the Daily Value for folate, with almost no fat or sodium when cooked without salt. Below are the split pea nutrition facts, how canned split pea soup compares, split peas vs lentils, and what research says about legumes and gas.
Peptide Labs does not sell split peas or pea products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of cooked split peas (196 g) has about 231 calories, 16.3 grams of fiber (58% DV) and 16.3 grams of protein in USDA data.
- Split peas are dried pulses; the Dietary Guidelines count them as a vegetable or a protein food.
- Lentils and split peas are close on fiber and protein; lentils have far more folate and iron per cup.
- Canned split pea soup with ham lists about 44% DV sodium per cup; reduced-sodium versions list 18%.
- Legumes can cause gas, but in feeding studies fewer than half of people reported more flatulence.
What are split peas?
Split peas start as field peas left on the plant until the seeds are mature and dry. After harvest the seed coat is removed and the pea naturally splits along its seam. Green split peas taste a little sweeter and more pea-like; yellow split peas are milder and earthier. Both cook faster than whole dried peas or beans because the skin is gone.
The Dietary Guidelines for Americans 2020-2025 place split peas in the beans, peas and lentils subgroup, also called pulses: the dried edible seeds of legumes. Because these foods have a nutrient profile similar to both vegetables and protein foods, the Guidelines say they can be counted as either. Fresh green peas and the edible-podded snap peas are not in that subgroup: green peas count as a starchy vegetable, and snow peas sit with other vegetables.
Split pea nutrition per cooked cup
The table uses the USDA FoodData Central SR Legacy entry for split peas, mature seeds, cooked, boiled without salt (FDC 172429), converted to USDA’s one-cup portion of 196 grams. The %DV uses the FDA Daily Values on Nutrition Facts labels. SR Legacy has one cooked entry that does not separate green and yellow split peas.
| Nutrient (split peas, cooked, no salt) | 1 cup (196 g) | % DV |
|---|---|---|
| Calories | 231 | Not applicable |
| Carbohydrate | 41.4 g | 15% |
| Fiber | 16.3 g | 58% |
| Total sugars | 5.7 g | No DV |
| Protein | 16.3 g | 33% |
| Fat | 0.8 g | 1% |
| Folate | 127 mcg DFE | 32% |
| Copper | 0.35 mg | 39% |
| Manganese | 0.78 mg | 34% |
| Thiamin | 0.37 mg | 31% |
| Zinc | 2.0 mg | 18% |
| Magnesium | 71 mg | 17% |
| Phosphorus | 194 mg | 16% |
| Potassium | 710 mg | 15% |
| Iron | 2.5 mg | 14% |
| Sodium | 4 mg | 0% |
Fiber stands out: a single cooked cup gives more than half the Daily Value, which puts split peas near the top of most lists of high-fiber foods. Protein is solid for a plant food, and our guide to protein-rich foods shows where pulses fit. Salt is the variable to watch. USDA lists about 466 milligrams of sodium in a cup of split peas cooked with salt (FDC 175257), 20% of the Daily Value, against about 4 milligrams when cooked without it. The iron in split peas is the nonheme kind found in plants; NIH notes that vitamin C eaten at the same meal helps the body absorb nonheme iron, which our guide to foods high in iron explains.
Split peas vs lentils
Split peas vs lentils is one of the most common pulse comparisons, and on calories, fiber and protein the two are close. The differences show up in vitamins and minerals. Per cooked cup, boiled without salt, in USDA data:
| Per cup, cooked without salt | Split peas, 196 g (172429) | Lentils, 198 g (172421) |
|---|---|---|
| Calories | 231 | 230 |
| Fiber (% DV) | 16.3 g (58%) | 15.6 g (56%) |
| Protein (% DV) | 16.3 g (33%) | 17.9 g (36%) |
| Folate (% DV) | 127 mcg DFE (32%) | 358 mcg DFE (90%) |
| Iron (% DV) | 2.5 mg (14%) | 6.6 mg (37%) |
| Phosphorus (% DV) | 194 mg (16%) | 356 mg (29%) |
| Copper (% DV) | 0.35 mg (39%) | 0.50 mg (55%) |
| Potassium (% DV) | 710 mg (15%) | 731 mg (16%) |
| Thiamin (% DV) | 0.37 mg (31%) | 0.33 mg (28%) |
Lentils clearly lead on folate and iron, with nearly three times the folate and more than twice the iron per cup. Split peas edge ahead on fiber and thiamin, and the rest is close. In the kitchen they behave differently: split peas break down into a smooth puree, while brown and green lentils tend to hold their shape, which is why lentils suit salads and split peas suit soups and dals. Our lentils guide covers the lentil varieties, and our chickpeas guide adds another dried pulse to the comparison. Rotating between pulses is a simple way to get the strengths of each.
Split pea soup and sodium
Split pea soup is how many people eat split peas, and the canned versions differ a lot from a pot made at home. USDA SR Legacy values per one-cup serving (253 grams for soups):
| Per cup (USDA FDC ID) | Calories | Fiber (% DV) | Protein (% DV) | Sodium (% DV) |
|---|---|---|---|---|
| Canned split pea with ham soup, prepared with water (172916) | 190 | 2.3 g (8%) | 10.3 g (21%) | 1,007 mg (44%) |
| Canned split pea soup, reduced sodium (174534) | 180 | 4.8 g (17%) | 9.7 g (19%) | 420 mg (18%) |
| Split peas cooked without salt, 196 g (172429) | 231 | 16.3 g (58%) | 16.3 g (33%) | 4 mg (0%) |
Two things stand out. The canned soups are diluted, so a cup carries far less fiber than a cup of cooked split peas. And sodium swings from almost none to nearly half the Daily Value depending on the product and the ham. If you are watching sodium, compare Nutrition Facts labels, look for reduced or low sodium versions, or season a homemade pot to taste; our guide to low-sodium foods explains what those label terms mean.
Split peas, gas and digestion
Legumes have a reputation for causing gas. Monash University, which developed the low FODMAP diet, lists legumes and pulses as a source of galacto-oligosaccharides (GOS), short-chain carbohydrates that gut bacteria ferment, producing gas. Monash also notes that most people eat high FODMAP foods every day without problems; the restriction is a supervised plan for people with irritable bowel syndrome, which our low FODMAP diet guide describes.
How common is the problem? A 2011 analysis in Nutrition Journal pooled three US feeding studies in which adults ate a half cup of beans daily for 8 or 12 weeks. Fewer than half reported more flatulence from pinto or baked beans in the first week, only 19% did with black-eyed peas, and 3% to 11% reported more gas even on the control diets. Split peas were not tested, so read this as a general picture of legumes. Responses varied by person and by bean type.
- Go gradually: if you rarely eat pulses, start with smaller portions and drink fluids, as our gas and bloating guide explains.
- Cook them fully: split peas should be simmered until soft. Our lectins guide explains why legumes are eaten cooked.
- Pea allergy: allergies to garden and field peas are documented, and peas are not among the nine major allergens on US labels. See an allergist if you react, and get urgent care for swelling or breathing trouble. Our snap peas guide has more detail.
How to cook split peas
- Sort and rinse: spread the dry peas out, pick out any small stones or shriveled peas, then rinse in a strainer.
- No soaking needed: split peas cook in well under an hour of simmering, faster than whole dried beans.
- Simmer: cover with plenty of water or broth and simmer, stirring now and then, until the peas are soft and start to fall apart. Add more liquid for soup, less for a thick dal.
- Salt late: season near the end so you can taste how salty any broth or ham already is.
- Store: keep dry split peas in a sealed container in a cool, dry place; refrigerate cooked peas or soup promptly.
Frequently Asked Questions
Are split peas healthy?
In USDA data, a cooked cup of split peas is very high in fiber, supplies plant protein, folate, copper and manganese, and has almost no fat or sodium when cooked without salt.
What is the difference between split peas and lentils?
Both are pulses with similar calories, fiber and protein. Lentils have much more folate and iron per cup; split peas break down into a puree while many lentils hold their shape.
Do you need to soak split peas?
No. Because the skin is removed and the seed is split, they cook without soaking. Rinse and sort them first.
Are green and yellow split peas different?
Green split peas taste a little sweeter; yellow ones are milder. USDA SR Legacy has one cooked entry that does not separate them.
Is split pea soup high in sodium?
Canned split pea with ham soup lists about 44% DV sodium per cup in USDA data. Reduced-sodium versions list less; check the label.
Do split peas cause gas?
They can. Legumes contain fermentable carbohydrates, and gas varies by person. Adding pulses gradually and cooking them well can help.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Snap Peas: Sugar Snap Peas Nutrition, Snow Peas and Cooking, Lentils Benefits: USDA Nutrition per Cup, Protein and Types of Lentils, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains.