|Nutritional value per 100 g (3.5 oz)|
|Energy||1,425 kJ (341 kcal)|
|Dietary fiber||26 g|
|Pantothenic acid (B5)|
|†Percentages are roughly approximated using US recommendations for adults. |
Source: USDA FoodData Central
The peas are spherical when harvested, with an outer skin. The peas are dried and the dull-coloured outer skin of the pea removed, then split in half by hand or by machine at the natural split in the seed's cotyledon.
There are green and yellow varieties of split pea. Gregor Mendel studied the inheritance of seed colour in peas; the green phenotype is recessive to the yellow one. Traditionally, the genotype of purebred yellow is "YY" and that of green is "yy", and hybrids of the two, "Yy", have a yellow (dominant) phenotype.
Split peas are high in protein and low in fat, with one gram of fat per 350 calories (1,500 kJ) serving. Most of the calories come from protein and complex carbohydrates. The split pea is known to be a natural food source that contains some of the highest amounts of dietary fibre, containing 26 grams of fibre per 100 gram portion (104% DV based on a 2,000 calories (8,400 kJ) diet).
|ä Chart of high-fiber foods |
|Women should try to eat at least 21 to 25 grams of fiber a day,|
while men should aim for 30 to 38 grams a day.
|Food Name||Serving size||Total fiber (grams)*|
|Apple, with skin||1 medium||4.5|
|Green peas, boiled||1 cup||9.0|
|Broccoli, boiled||1 cup chopped||5.0|
|Turnip greens, boiled||1 cup||5.0|
|Brussels sprouts, boiled||1 cup||4.0|
|Potato, with skin, baked||1 medium||4.0|
|Sweet corn, boiled||1 cup||3.5|
|Cauliflower, raw||1 cup chopped||2.0|
|Carrot, raw||1 medium||1.5|
|Spaghetti, whole-wheat, cooked||1 cup||6.0|
|Barley, pearled, cooked||1 cup||6.0|
|Bran flakes||3/4 cup||5.5|
|Quinoa, cooked||1 cup||5.0|
|Oat bran muffin||1 medium||5.0|
|Oatmeal, instant, cooked||1 cup||5.0|
|Popcorn, air-popped||3 cups||3.5|
|Brown rice, cooked||1 cup||3.5|
|Bread, whole-wheat||1 slice||2.0|
|Bread, rye||1 slice||2.0|
|Legumes, Nuts & Seeds:|
|Split peas, boiled||1 cup||16.0|
|Lentils, boiled||1 cup||15.5|
|Black beans, boiled||1 cup||15.0|
|Baked beans, canned||1 cup||10.0|
|Chia seeds||1 ounce||10.0|
|Almonds||1 ounce (23 nuts)||3.5|
|Pistachios||1 ounce (49 nuts)||3.0|
|Sunflower kernels||1 ounce||3.0|
Yellow split pea is known as lappeh in western Asia and particularly in Iran. It is the main ingredient of the Iranian food khoresh gheymeh, which is served on the side of white rice in Iranian cuisine. It is also an important ingredient in Təbriz küftəsi, a kofta speciality from northern Iran.
In north India, they are generally known as matar ki daal, sometimes used as a cheaper variation for chhole on stalls offering it.
Yellow split peas are most often used to prepare dal in Guyana, Suriname, Mauritius, South Africa, Trinidad and Tobago, Jamaica and Fiji. Referred to as simply dal, it is prepared similarly to dals found in India, but also may be used in other recipes.
In Europe, the Greek "fáva" is a dish made with yellow split peas pureed to create an appetizer or meze, often topped with capers.
In the winter the Dutch serve a dish called erwtensoep which is primarily made from green split peas.
In the Caribbean, split peas are a key ingredient in many Indian dishes.
Moroccan Berber cuisine has “tamaraqt” or yellow split pea soup with olive oil and cumin added. Salt, garlic and onion can be added to taste. It is eaten with bread.
- "Standard Reference, Legacy Release". USDA National Nutrient Database.