Split Peas (Cooked, with Salt) – Nutritional Information
Description:
Split peas are dried, mature seeds of the pea plant, commonly used in soups, stews, and salads. When cooked with a pinch of salt, they retain their rich flavor and dense nutrient profile. These peas are a great source of plant-based protein and fiber, making them an excellent addition to various dishes.
Nutritional Breakdown (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 116 kcal |
| Protein | 8.34 g |
| Total Fat | 0.39 g |
| Saturated Fat | 0.054 g |
| Carbohydrates | 20.51 g |
| Dietary Fiber | 8.3 g |
| Sugars | 2.9 g |
| Calcium | 14 mg |
| Iron | 1.29 mg |
| Magnesium | 36 mg |
| Phosphorus | 99 mg |
| Potassium | 362 mg |
| Sodium | 238 mg |
| Zinc | 1.0 mg |
| Copper | 0.181 mcg |
| Manganese | 0.396 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 0.4 mg |
| Thiamin (Vitamin B1) | 0.19 mg |
| Riboflavin (Vitamin B2) | 0.056 mg |
| Niacin (Vitamin B3) | 0.89 mg |
| Vitamin B6 | 0.048 mg |
| Folate (Vitamin B9) | 65 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Split peas are naturally gluten-free and do not contain common allergens like dairy or nuts. However, they do contain legumes, so individuals with legume allergies should avoid them.
Dietary Preferences:
- Vegan: Yes, split peas are a plant-based ingredient.
- Vegetarian: Suitable for vegetarians.
- Gluten-Free: Naturally gluten-free.
- Low in Fat: With only 0.39 grams of fat, they fit well into low-fat diets.
- High in Fiber: Excellent source of dietary fiber, which supports digestion.
Health Benefits & Tips:
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Rich in Protein: Split peas are an excellent source of plant-based protein, offering 8.34 grams per 100g, making them a great choice for vegans and vegetarians looking to meet their protein needs.
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High in Fiber: The 8.3 grams of dietary fiber in split peas per 100g promote digestive health, help regulate blood sugar levels, and can contribute to a feeling of fullness, which may aid in weight management.
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Heart Health: Split peas are also a good source of magnesium, potassium, and iron. Magnesium helps maintain normal heart function, while potassium helps regulate blood pressure.
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Rich in Folate: With 65 mcg of folate per 100g, split peas are beneficial for expectant mothers and anyone looking to support cell division and DNA synthesis.
Conclusion:
Split peas (cooked with salt) are a nutritious and versatile ingredient, offering numerous health benefits, including support for heart health, digestive function, and more. Low in fat and high in fiber, they fit easily into a variety of dietary plans, from vegan to gluten-free. Whether included in a hearty soup or a fresh salad, they make a satisfying and nourishing addition to your meals.
