Split peas, which come in yellow or green varieties, are a member of the legume family. The Dietary Guidelines for Americans recommend 6 servings, or 3 cups, of legumes each week, based on a daily intake of 2000 calories. Legumes are associated with a lower risk of both cardiovascular disease and type 2 diabetes, according to the Linus Pauling Institute. Split peas are rich in protein, complex carbohydrates, fiber and several vitamins and minerals, while being low in fat and sodium.
Energy Nutrients
A 1 cup serving of yellow or green split peas contains 229 calories, according to the USDA National Nutrient Database. Split peas are a source of lean protein, providing 16 g, or 32 percent of the Daily Value, based on data from the FDA's DV table. Protein is a major structural component of all cells and functions as enzymes and hormones, according to the Institute of Medicine. Split peas provide 41 g carbohydrate, primarily as starch and fiber. Carbohydrates are the body's main energy source, especially for the brain. Split peas are low in fat --- less than 1 g per serving --- and cholesterol-free.
Fiber
A 1-cup serving of split peas provides 16 g total fiber, about half the recommended daily intake of 25 to 35 g. They contain both soluble and insoluble fiber. Soluble fiber helps lower blood cholesterol and blood glucose levels. Insoluble fiber aids in digestion by promoting the movement of material through the digestive system and increasing stool bulk. It helps to normalize bowel movements and can aid those suffering from irritable bowel syndrome or diverticulosis. Fiber also aids in weight loss by increasing satiety, or fullness.
Vitamins
Based on USDA and FDA data, split peas are a good source of several of the B-complex vitamins. A 1-cup serving provides 32 percent DV of folate, which helps in protein metabolism and prevents anemia. It also provides 25 percent DV for thiamine, which aids carbohydrate and protein metabolism. Split peas provide 11 to 15 percent RDA for choline, according to the IOM. Choline functions in cell membranes, cell signaling, nerve impulse transmission and lipid transport and metabolism, according to the Linus Pauling Institute. They contain 12 percent DV for vitamin K, which aids in blood clotting and bone metabolism. Niacin, which aids in energy metabolism, is present at 9 percent DV. Peas also provide small amount of vitamin B6 and riboflavin.
Minerals
Split peas are especially rich in potassium, providing 20 percent DV. Potassium maintains fluid volume inside and outside cells and is essential for normal cell function. Split peas provide 18 percent DV for copper and magnesium. Copper aids in iron metabolism, while magnesium works with many enzymes. A 1 cup serving contains 14 percent DV for iron, which is a component of hemoglobin and many enzymes and prevents anemia. Split peas also provide 13 percent DV for zinc, a component of several enzymes and proteins that is involved in gene expression. Split peas are naturally low in sodium.
References
- Linus Pauling Institute: Micronutrient Information Center: Legumes
- USDA National Nutrient Database: Find a Food
- FDA: Calculate the Percent Daily Value for the Appropriate Nutrients
- Institute of Medicine: Dietary Reference Intakes Tables and Application
- MayoClinic.com: Dietary fiber: Essential for a healthy diet
- Linus Pauling Institute: Choline
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