Peas, split, mature seeds
Category: Legumes & Legume Products Method: Cooked, Boiled Characteristics: With Salt
Nutrition Highlights
Serving Size
Calories
227
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 161 (70.7%) |
| Protein | 65 (28.8%) |
| Fat | 6.9 (3.0%) |
| Total | 227 (100%) |
Serving: 1 cup [196g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 136 (69.5%) |
| Carbohydrate | 40 (20.5%) |
| Protein | 16 (8.3%) |
| Ash | 2.5 (1.3%) |
| Fat | 0.8 (0.4%) |
| Total | 196 (100%) |
Serving: 1 cup [196g]
Benefits
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High in plant-based protein and fiber which helps keep you full for longer
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Rich in vitamins C and K which support immune function and blood clotting
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Contain antioxidants like carotenoids that protect cells from damage
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Low in fat and calories which aids weight management
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Adding salt enhances the flavor without significantly impacting the nutritional profile
Risks
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High in carbohydrates. Split peas are a legume and are high in complex carbohydrates which can raise blood sugar levels if consumed in large quantities
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May cause gas and bloating. Many people experience gas, bloating and discomfort from the fiber in split peas
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High in sodium if salt is added during cooking. Boiling split peas with added salt increases the sodium content which is unhealthy for those watching their salt intake or with high blood pressure
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May cause allergic reactions in sensitive individuals. Like other legumes, split peas contain proteins that can cause allergic reactions in some people
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Lack nutrients found in whole peas. Splitting and removing the outer peel reduces some nutrients like fiber compared to whole green or yellow peas
Additional Information
Peas, split, mature seeds, cooked, boiled, with salt, are a nutrient-dense food that offers numerous health benefits. These small green legumes are packed with essential vitamins, minerals, and dietary fiber, making them a valuable addition to a balanced diet. However, it is important to be mindful of the sodium content if you are following a low-sodium diet.
Nutritional Benefits:
1. Rich in Fiber: Split peas are an excellent source of dietary fiber. Just one cup of cooked split peas provides around 16 grams of fiber, which is approximately half of the recommended daily intake. Adequate fiber intake supports digestive health, prevents constipation, and may reduce the risk of chronic diseases such as heart disease and type 2 diabetes.
2. Protein Powerhouse: These mature split peas are a great plant-based protein source. One cup of cooked split peas contains approximately 16 grams of protein, making them an ideal option for vegetarians, vegans, or anyone looking to reduce their meat consumption. Protein is essential for muscle growth, repair, and overall body function.
3. Vitamins and Minerals: Split peas are rich in various vitamins and minerals. They are particularly high in folate, providing about 50% of the recommended daily intake in one cup. Folate is crucial for DNA synthesis and cell division, making it especially important for pregnant women to support fetal development. Additionally, split peas contain significant amounts of iron, potassium, magnesium, and zinc, which are all vital for maintaining optimal health.
4. Antioxidant Content: Peas, including split peas, are a good source of antioxidants. These compounds help protect against oxidative stress and reduce the risk of chronic diseases. Split peas contain flavonoids like catechin and epicatechin, which have been associated with various health benefits, including reduced inflammation and improved heart health.
Nutritional Risks:
1. Sodium Content: The addition of salt during cooking increases the sodium content of split peas. While sodium is an essential mineral, excessive intake can contribute to high blood pressure and increase the risk of heart disease. Individuals with hypertension or those following a low-sodium diet should be mindful of their consumption of split peas cooked with salt.
2. Flatulence: Split peas, like other legumes, contain complex carbohydrates that can be difficult to digest. This can lead to gas and bloating in some individuals, particularly if they are not accustomed to consuming legumes regularly. Soaking split peas before cooking and gradually increasing their consumption can help reduce these digestive issues.
In conclusion, split peas, cooked, boiled, with salt, are a highly nutritious food with numerous health benefits. They are a great source of fiber, protein, vitamins, minerals, and antioxidants. However, individuals on a low-sodium diet should be cautious of the added salt. Incorporating split peas into a well-balanced diet can contribute to overall health and well-being.