Answering the Question: How much protein is in 100g of green split peas?

November 7, 2025 •

4 min read

A 100g serving of dried green split peas is a nutritional powerhouse, packing approximately 24-25 grams of protein. This impressive figure directly addresses the question of How much protein is in 100g of green split peas? and highlights their importance in a balanced diet.

Quick Summary

Dried green split peas contain roughly 24-25g of protein per 100g, while the cooked amount is less due to water absorption. This legume is also rich in fiber, minerals, and complex carbohydrates, offering significant health benefits.

Key Points

Dried Peas Are Protein Dense: 100g of dried green split peas contains approximately 24-25 grams of protein, a potent plant-based source.
Cooked Peas Have Lower Protein Density: Due to water absorption, 100g of cooked split peas contains a reduced protein amount, ranging from 8-16 grams, but remains a good source.
High in Dietary Fiber: With around 26g of fiber per 100g dried, split peas are excellent for digestive health and promoting satiety.
A 'Nearly' Complete Protein: Split peas contain all nine essential amino acids but are low in methionine; pairing them with grains like rice creates a complete protein.
Versatile and Easy to Cook: Split peas can be used in soups, stews, salads, and more, offering a creamy texture and nutty flavor without requiring soaking.
Rich in Micronutrients: Beyond protein, they provide a great source of iron, potassium, magnesium, and B vitamins, including folate.

Understanding the Protein Content: Dried vs. Cooked

When evaluating the protein content of green split peas, it is critical to distinguish between their dried (raw) and cooked forms. Nutritional values are significantly different due to the water absorption that occurs during cooking, which increases the volume and weight of the peas while diluting the concentration of all nutrients, including protein.

For 100 grams of dried, raw green split peas, you can expect to find approximately 24 to 25 grams of protein. This dense concentration makes them a highly efficient source of plant-based protein for vegetarians, vegans, and anyone looking to increase their protein intake through whole foods.

In contrast, a 100-gram serving of cooked green split peas typically contains much less protein, closer to 8 to 16 grams. The exact amount depends on the cooking method and how much water is absorbed. This is an important distinction to remember when tracking macronutrients for a diet plan.

The Rest of the Nutritional Package

Green split peas offer more than just protein. They are packed with other essential nutrients that contribute to overall health.

Dietary Fiber: One of the most significant features of split peas is their exceptionally high fiber content. A 100-gram serving of dried peas can provide around 25-26 grams of fiber, representing a very high percentage of the daily recommended value. This high fiber content aids digestion, promotes gut health, and contributes to a feeling of fullness.
Complex Carbohydrates: Split peas are a fantastic source of complex carbohydrates, which provide a steady release of energy without causing rapid spikes in blood sugar.
Vitamins and Minerals: They are also a great source of numerous micronutrients, including iron, potassium, magnesium, zinc, and B vitamins like folate. Folate, in particular, is an essential B vitamin important for cell growth and metabolism.

Key Health Benefits of Green Split Peas

The rich nutritional profile of green split peas translates into several health advantages when included in a regular diet:

Heart Health: The combination of high fiber and low-fat content can support cardiovascular health. High fiber intake helps to lower cholesterol levels, a key risk factor for heart disease.
Blood Sugar Regulation: With their low glycemic index and high fiber and protein content, split peas help regulate blood sugar levels, making them a beneficial food for individuals with diabetes or those looking to prevent blood sugar spikes.
Digestive Health: The substantial fiber in split peas supports a healthy digestive system, aiding in regular bowel movements and potentially reducing the risk of gastrointestinal issues.
Weight Management: The combination of protein and fiber promotes satiety, helping you feel full for longer and reducing overall calorie intake, which can be beneficial for weight control.

Maximizing Your Protein Intake with Green Split Peas

While green split peas are technically a complete protein because they contain all nine essential amino acids, they are relatively low in the amino acid methionine. To create a more nutritionally robust protein source, it's wise to pair them with other foods rich in methionine. Grains like brown rice are excellent choices for complementing the amino acid profile of split peas. For example, a classic split pea soup served with a side of brown rice provides a well-rounded and complete protein meal.

Incorporating Split Peas into Your Diet

Split peas are incredibly versatile and can be used in many different dishes beyond the classic soup. Some ideas include:

Soups and Stews: The most traditional use, split peas, can be cooked until creamy to create a thick, hearty soup, often paired with ham or bacon.
Salads: Cooked split peas can be added to cold salads, providing a chewy texture and nutty flavor.
Curries and Dahls: Similar to lentils, split peas can be used to make fragrant and savory Indian-style curries or dahls.
Hummus: For a different twist on the classic, cooked split peas can be blended into a homemade hummus.
Veggie Burgers or Falafel: The mash of cooked split peas can serve as an excellent base for homemade plant-based burgers or falafel.

Green Split Peas vs. Lentils: A Comparative Look

Both green split peas and lentils are nutritious legumes, but they have some key differences that can influence your cooking and nutritional choices.


Feature	Green Split Peas (Dried, 100g)	Brown/Green Lentils (Dried, 100g)
Protein	~24-25g	~25g
Fiber	~26g	~20-21g
Carbohydrates	~60-64g	~60g
Cook Time	45-60 min (no soak)	~20-45 min (no soak)
Texture	Creamy when cooked	Holds shape, firmer
Flavor	Slightly sweeter, earthy	Mild, earthy

Conclusion: A Nutritious and Versatile Legume

In summary, 100 grams of dried green split peas is an excellent source of plant-based protein, providing around 24 to 25 grams. They are also packed with fiber and a wealth of essential vitamins and minerals. The protein content is lower once cooked due to water absorption, but they remain a nutritious and filling food choice. While technically a complete protein, combining them with other grains like rice can enhance their amino acid profile. Their versatility allows for easy incorporation into a wide variety of dishes, from hearty soups to fresh salads, making them a fantastic addition to any healthy eating plan.

Lose It!: What's the Difference Between Split Peas and Lentils?

Healthline: Pea Protein Powder: Nutrition, Benefits and Side Effects

Verywell Fit: Split Peas Nutrition Facts and Health Benefits

Wikipedia: Split pea

Frequently Asked Questions

Yes, pea protein technically contains all nine essential amino acids, making it a complete protein. However, it is low in methionine, so it is best combined with other protein sources rich in this amino acid, like brown rice, to maximize its nutritional value.

Split peas do not require presoaking. A common method is to rinse them, then simmer in a 2:1 liquid-to-pea ratio for 45-60 minutes, or until tender and creamy, which is ideal for soups.

Dried green split peas are more nutritionally concentrated, with a higher protein-by-weight ratio (~24-25g per 100g). When cooked, they absorb water, which dilutes the protein and other nutrients, resulting in a lower amount per 100g (~8-16g).

Beyond classic soup, you can incorporate split peas into your diet by making a salad, blending them into hummus, adding them to curries, or using them as a base for homemade veggie burgers or falafel.

Yes, their high content of both protein and fiber helps increase feelings of fullness and satiety, which can assist in reducing overall calorie intake and support weight management.

Yes, green split peas are exceptionally high in dietary fiber, with a 100g portion of dried peas containing around 26g of fiber, which is highly beneficial for digestive health.

Green and yellow split peas are very similar nutritionally. Green split peas are often described as having a slightly sweeter, earthier flavor, while yellow ones have a milder taste. Both cook similarly to a creamy consistency and can be used in many of the same dishes, like soups and curries.