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Catalog › Legumes › Split Peas

Split Peas: Fiber Breakdown, Calories, and Daily Value

Cooked split peas: dense in prebiotic fiber, protein, and complex carbs. Highly satiating, but requires mindful portions if prone to digestive sensitivity.

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🌿 1 serving cooked peas (~150 g / 5.3 oz)

Legumes

🌿 Dietary Fiber

1 serving cooked peas (~150 g / 5.3 oz) 12.45 g

Soluble

4.0 g (32%)

Insoluble

8.5 g (68%)

Per 100g: 8.3 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving cooked peas (~150 g / 5.3 oz) 177.0 kcal

Per 100g: 118.0 kcal

118 calories per 100 g: peas are filling but not empty - they bring protein, complex carbs, and fiber.

⚡ Glycemic Index (GI)

1 serving cooked peas (~150 g / 5.3 oz) 30 (Low)

Per 100g: 30

Glycemic index around 30: blood sugar rises gently, especially when peas are part of a balanced meal.

💡 Popular pea types and varieties

Fiber is high in dry and cooked peas; how you cook them changes things more than the variety.

🟢 Green split peas: cook quickly and work well for purees and soups.

🟡 Yellow split peas: give a creamy texture and keep you full thanks to protein and fiber.

🌱 Whole peas: need longer soaking but stay firmer after cooking.

✨ For easier digestion, introduce peas gradually and choose well-cooked, soft forms.

⚡ Quick Fiber Calculator (Split Peas)

One click, no registration

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🟢 You ate 12.45 g of fiber — that is 42% of your daily norm (30 g)!

How Fiber and Nutrients in Split Peas Support Daily Wellness

How peas help with weight control

A 150 g serving of cooked peas has about 12.5 g of fiber and 177 calories. Soluble fiber and slow carbs slow digestion, so hunger arrives later.

Satiety Score

★ ★ ★ ★ ☆ 4.6 / 5.0

High fullness from fiber and protein

Caloric Density 177 kcal

Moderate calorie density

How peas affect digestion

Peas help keep things regular, but they contain special sugars called GOS (stachyose, raffinose, verbascose). We don't have an enzyme to break them down, so gut bacteria ferment them in the colon - that can create gas.

Stomach «Softness» Scale

Irritating 4 / 10 (Often causes bloating) Ideal

GI Stimulation Score 🌿 Regularity, but with gas risk Fiber helps movement, while GOS gas can increase pressure on the stomach and trigger reflux.

Microbiome fermentation and a blood-sugar shield

🩸 Feeds the microbiome
Good bacteria in your colon ferment soluble fiber and GOS, making short-chain fatty acids.

🛡️ Butyrate production
Butyrate is one of those compounds: it feeds colon cells and supports the gut lining.

🌿 Blood-sugar shield
Fiber, protein, and slow carbs help sugar absorb more gently, so blood glucose rises smoothly.

Prebiotic value

12.5 g fiber Prebiotic GOS and pectins

Feeds friendly bacteria

Glycemic buffer 🛡️ Low glycemic load per serving No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Split Peas

🥗 Raw form

Dry peas before cooking

Hard outer layer: Dry peas are firm: soak them first, or they take forever to cook and are harder to digest.
Less available energy: Starch and protein in dry peas are poorly digested - cooking unlocks them.
Higher gas risk: GOS mostly pass through the small intestine and reach the colon, where they can cause gas.

🔥 Thermal processing

After boiling or simmering

Pectin softens: Cooking breaks down some cell walls, making purees softer and easier on the stomach.
Fiber stays: With proper cooking, most fiber remains; after cooling, some starch becomes more resistant to digestion.
Easier to digest: Well-cooked peas are easier to digest, but GOS-related gas can still happen.

Culinary Constructor & Alternatives

Best Food Combinations with Split Peas

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Power Lunch

Creamy Pea Soup with Fresh Herbs

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Split Peas Ingredient

+12.45 g

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Carrot Ingredient

+2.8 g

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Dill Ingredient

+0.42 g

🟢 Total in plate: 15.7 g of fiber (52% of norm)

💡 Quick prep: Simmer peas with carrot until very tender, then finish with fresh dill: dill's oils can make legumes easier to digest.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🍲 Beans 6.4 g / 100g 🥫 Canned Peas 4.5 g / 100g 🍲 Chickpeas 7.6 g / 100g 🌱 Green Peas 5.7 g / 100g