Raw Split Peas
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 121.41 g | 44% |
| Net Carbohydrates | 77.68 g | 31% |
| Sugars | 6.19 g | 18% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 43.73 g | 156% |
| Protein | 45.55 g | 91% |
| Total Fat | 7.66 g | 10% |
| Saturated Fat | 0.8 g | 4% |
| Monounsaturated Fat | 1.21 g | - |
| Polyunsaturated Fat | 2.01 g | - |
| Trans Fat | 0.01 g | 100% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 14.61 mcg | 2% |
| Vitamin C | 3.55 mg | 4% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 9.85 mg | 0% |
| Potassium | 1678.44 mg | 36% |
| Calcium | 90.62 mg | 7% |
| Magnesium | 124.11 mg | 30% |
| Iron | 9.32 mg | 52% |
| Zinc | 6.88 mg | 63% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
2%
Vitamin C
4%
Vitamin D
0%
Vitamin E
2%
Vitamin K
26%
Vitamin B1
118%
Vitamin B2
37%
Vitamin B3
44%
Vitamin B5
38%
Vitamin B6
16%
Vitamin B7
-
Vitamin B9
7%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
7%
Iron
52%
Magnesium
30%
Phosphorus
53%
Potassium
36%
Sodium
0.4%
Zinc
63%
Copper
177%
Manganese
102%
Selenium
38%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
113%
Isoleucine
146%
Valine
121%
Lysine
131%
Tryptophan
89%
Threonine
114%
Phenylalanine
196%
Methionine
58%
Histidine
118%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 717 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 45 min
Jogging
1 h 31 min
Cycling
1 h 33 min
Walking
2 h 49 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Split peas are a fiber-rich legume, with research indicating that dried peas can influence postprandial glucose and insulin concentrations, particularly in individuals with type 2 diabetes. This dietary fiber, as highlighted by the CDC, is crucial for managing blood sugar by slowing digestion, supporting heart health, and promoting satiety. This synthesis draws on research published by PubMed and other peer-reviewed sources examining the health properties of Split peas raw.
1. Fiber: The Carb That Helps You Manage Diabetes
Source: CDC, 2024
Summary: Split peas, as a type of legume rich in fiber, contribute to blood sugar control by slowing digestion and preventing rapid glucose absorption, as part of a healthy diet recommended for diabetes management.
Read More: https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
2. High Fiber Foods: Fruits, Vegetables, and More
Source: Healthline, 2020
Summary: Split peas are identified as a high-fiber legume, providing fiber per half-cup, which contributes to fiber's overall health benefits, including the potential to lower blood sugar.
Read More: https://www.healthline.com/nutrition/22-high-fiber-foods
3. Comparison of the Effects of Dried Peas With Those of Potatoes in Mixed Meals on Postprandial Glucose and Insulin Concentrations in Patients With Type 2 Diabetes.
Source: PubMed
Summary: Dried peas' impact on postprandial glucose and insulin concentrations in type 2 diabetes patients is a subject with limited existing data, according to research comparing them with potatoes in mixed meals.
Read More: https://pubmed.ncbi.nlm.nih.gov/12816777/
4. Heart-Healthy Foods: What to Eat and What to Avoid - Harvard Health
Source: Harvard Health, 2023
Summary: Split peas, as a type of legume, are highlighted as a high-fiber, protein-rich, and antioxidant-containing food that forms part of heart-healthy dietary patterns.
Read More: https://www.health.harvard.edu/heart-health/heart-healthy-foods-what-to-eat-and-what-to-avoid
5. Table 8. [Fiber Content of Selected Vegetables*]. - Endotext - Ncbi Bookshelf
Source: NCBI
Summary: Split peas, as a form of dried peas, are a source of dietary fiber, with green peas providing total fiber per serving, including both soluble and insoluble types.
