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.