Are Split Peas Good for a Low Carb Diet? What You Need to Know

November 6, 2025 •

4 min read

While packed with nutrients, a single half-cup serving of cooked split peas contains over 10 grams of net carbohydrates, making it a tricky fit for very strict low-carb eating plans. This raises the complex question: Are split peas good for a low carb diet?

Quick Summary

Split peas contain a significant number of net carbs, posing a challenge for strict low-carb and ketogenic diets. High fiber content moderates the impact, allowing for small, controlled portions. Alternatives like cauliflower or green beans offer a lower-carb option.

Key Points

High in Carbs: Cooked split peas contain significant net carbs (around 10g per half-cup), making them challenging for very strict low-carb or keto diets.
Moderate Fiber: The high fiber content in split peas helps mitigate the glycemic impact, but a cautious approach to portion size is necessary.
Portion Control is Key: For moderate low-carb diets, use split peas sparingly as a garnish or in small, carefully measured servings.
Excellent Low-Carb Alternatives: Options like cauliflower, green beans, black soybeans, and mushrooms offer similar textures with significantly fewer carbs.
Recipe Modification: Substitute split peas in soup recipes with pureed cauliflower or increase the fat content with ingredients like heavy cream to make them more low-carb friendly.
Rich in Nutrients: Despite the carb content, split peas are a valuable source of protein, fiber, B-vitamins, iron, and potassium.

Understanding the Macronutrients in Split Peas

Split peas are legumes, a family of food known for being rich in protein, fiber, and complex carbohydrates. While these qualities are beneficial for overall health, the high carb content is the primary concern for those following a low-carb eating plan. For example, a single cup of cooked split peas contains approximately 41 grams of total carbs, which yields around 25 grams of net carbs after accounting for fiber. Most strict low-carb or ketogenic diets limit daily net carb intake to between 20 and 50 grams, meaning one cup could consume the entire daily allowance.

The Role of Fiber

Split peas are a powerhouse of dietary fiber, with about 8 grams per half-cup serving. Fiber is a non-digestible carbohydrate that slows down the absorption of sugar into the bloodstream, which is a positive attribute for managing blood sugar levels, especially for individuals with diabetes. The fiber also adds bulk and promotes a feeling of fullness, which can help with weight management. In the context of a low-carb diet, fiber is subtracted from the total carbs to calculate net carbs, which is why a half-cup cooked has a more manageable ~10g net carb count compared to its 20g total carb count.

Can You Eat Split Peas on a Low Carb Diet?

Ultimately, including split peas in your low-carb diet depends on your personal carb limit and goals. For a very strict ketogenic diet, they are typically avoided due to the risk of exceeding the daily carb threshold and interrupting ketosis. For more moderate low-carb plans, small portions can be included if carefully tracked. Using them as a garnish rather than a main ingredient is a practical strategy. Pairing them with non-starchy vegetables and healthy fats can also help balance the meal's macronutrient profile.

Practical Tips for Including Split Peas

Use as a garnish: Sprinkle a few cooked split peas over a large salad or low-carb soup to add texture and protein without a significant carb load.
Mindful Portion Control: Instead of a full bowl of split pea soup, enjoy a very small side serving of a thicker, pureed version to keep carbs in check.
Pair with High-Fat Foods: Balance the meal's macros by serving a small amount of split peas alongside fatty meats, avocado, or a rich, creamy sauce.

Low-Carb Alternatives for Split Peas

For those who prefer to avoid legumes altogether or are on a very strict carb limit, many excellent low-carb vegetables can serve as substitutes in recipes like soups and stews.

Cauliflower: When pureed, cooked cauliflower can mimic the creamy texture of split pea soup. Cauliflower rice is also a popular alternative to higher-carb rice.
Broccoli: Chopped broccoli and broccoli rice are versatile and very low in carbs, with just 2-6g net carbs per cup, depending on preparation.
Green Beans: Technically a legume, green beans are much lower in carbs than split peas, with only about 4g net carbs per cup.
Mushrooms: Sliced or chopped mushrooms can add an earthy flavor and texture to dishes, and are very low in carbs.
Lupini Beans: Though less common, lupini beans are exceptionally low in carbs and high in protein, making them a premium keto-friendly alternative.

Comparison of Split Peas and Low-Carb Alternatives


Food Item (1/2 cup cooked)	Net Carbs (approx.)	Fiber (approx.)	Best for Strict Keto?
Split Peas	10.1g	8.3g	No (High Carb)
Cauliflower Rice	~2g	~2g	Yes
Green Beans	~2g	~2g	Yes
Black Soybeans	2g	High	Yes
Broccoli (chopped)	3-6g	2-5g	Yes

High-Fiber Low-Carb Foods

Incorporating other high-fiber, low-carb foods is a great way to meet your daily fiber goals while controlling carbohydrate intake. The following list contains excellent options:

Avocado: Rich in fiber and healthy fats.
Chia Seeds: Form a gel when mixed with liquid and are very high in fiber.
Flaxseed: Often used in low-carb baking as a binding agent.
Leafy Greens: Spinach, kale, and other leafy greens are staple low-carb vegetables.
Brussels Sprouts: Roasting brings out their flavor and they contain good fiber.
Nuts and Seeds: Macadamia nuts, pecans, and pumpkin seeds are high in fiber and healthy fats.

Conclusion

While split peas offer valuable fiber and protein, their carbohydrate count makes them unsuitable for strict low-carb and ketogenic diets. For those with a more flexible low-carb plan, portion control is essential. By being mindful of serving sizes and strategically incorporating them into meals, it is possible to enjoy split peas occasionally. However, for those aiming for deeper ketosis or lower carb totals, opting for excellent alternatives like cauliflower, green beans, or black soybeans is a better approach. Always consider your individual dietary needs and consult a healthcare professional or registered dietitian for personalized advice.

Diet Doctor has a comprehensive guide to keto vegetables, detailing which are best to choose and which to limit.

Frequently Asked Questions

A half-cup serving of cooked split peas contains approximately 10.1 grams of net carbs, derived by subtracting the significant dietary fiber (8.3g) from the total carbohydrate count (20.7g).

Traditional split pea soup is generally not keto-friendly due to its high carbohydrate content. However, you can create a low-carb version by using low-carb vegetable substitutes like pureed cauliflower and green beans.

Good low-carb substitutes include pureed cauliflower for creaminess, chopped green beans, mushrooms, or black soybeans for added texture and nutrients.

Yes, split peas are an excellent source of dietary fiber. A half-cup cooked serving provides over 8 grams of fiber, which is beneficial for digestion and can help moderate blood sugar levels.

Total carbs for cooked split peas are approximately 20.7g per half-cup, but a large portion of this is fiber (8.3g), which the body does not digest. The net carb count is the total carbs minus the fiber, leaving about 10.1g.

Most legumes, including lentils and black beans, are also relatively high in carbohydrates and are typically limited or avoided on strict low-carb diets. Some, like black soybeans, are lower in net carbs and can be included in moderation.

To include split peas, use a small, measured portion as a side dish or garnish. The key is strict portion control and monitoring your overall daily carb intake to ensure it aligns with your dietary goals.