Are Yellow Split Peas High in Iron? Understanding Their Nutritional Profile

November 21, 2025 •

4 min read

According to the USDA, a single cup of cooked yellow split peas provides a notable amount of iron, confirming they are a good contributor to daily iron intake. These versatile legumes are a staple in many cuisines and serve as an important plant-based source of this vital mineral, which is essential for oxygen transport and energy production.

Quick Summary

Yellow split peas are a valuable plant-based source of non-heme iron, though not as iron-dense as some other legumes like lentils. Their iron content is significant and can be increased with strategic food pairings and cooking methods. Maximizing iron absorption is key, especially for those on plant-based diets, by combining them with vitamin C-rich foods.

Key Points

Iron Source: Yellow split peas are a good source of non-heme, or plant-based, iron, contributing to daily mineral needs.
Absorption Enhancement: Pairing yellow split peas with vitamin C-rich foods significantly boosts non-heme iron absorption.
Legume Comparison: Other legumes like lentils and soybeans generally contain a higher concentration of iron per serving than yellow split peas.
Preparation Matters: Soaking legumes can help reduce phytates, which are compounds that can inhibit iron absorption.
Nutrient-Dense: Beyond iron, yellow split peas offer high amounts of protein and fiber, supporting digestive health and weight management.
Dietary Versatility: Their mild flavor and creamy texture make them suitable for a wide range of dishes, from soups to dips.

The Iron Content of Yellow Split Peas

Yellow split peas, like other legumes, are a valuable source of non-heme iron, the type of iron found in plant-based foods. While not the highest source of iron available, their regular consumption can significantly contribute to your daily needs. The specific iron content can vary slightly, but data from the University of Rochester Medical Center indicates that a one-cup serving of cooked split peas provides approximately 2.53 mg of iron. Other sources may present slightly different figures based on serving size, but the consensus remains that they are a good, not exceptional, source. For context, the recommended daily allowance (RDA) of iron varies by age, sex, and life stage, with adult women generally needing more than men.

Yellow Split Peas vs. Other Iron-Rich Legumes

To properly assess the iron contribution of yellow split peas, it's helpful to compare them with other well-known legumes. While split peas offer a solid dose of this mineral, certain other pulses provide a more concentrated amount. For instance, studies suggest lentils can have a higher iron content per serving compared to split peas. Tofu and soybeans are also cited as higher iron sources in many nutritional guides. However, this does not diminish the value of split peas, but rather provides perspective for those aiming to specifically increase their iron intake.

How to Maximize Iron Absorption from Split Peas

Plant-based, or non-heme, iron is less readily absorbed by the body compared to heme iron from animal products. Therefore, strategically pairing and preparing your food is crucial for maximum benefit. This is particularly important because legumes contain phytates, compounds that can inhibit iron absorption. Fortunately, simple techniques can significantly increase the bioavailability of the iron in split peas.

Pair with Vitamin C: Consuming vitamin C alongside iron-rich foods is the most effective way to boost absorption. A squeeze of lemon juice in your pea soup, or serving it with a side salad of bell peppers and tomatoes, can make a huge difference.
Cook in a Cast Iron Skillet: The old-school method of cooking in cast iron can leach a small amount of iron into your food, increasing its overall iron content.
Soak and Sprout: For dried peas, soaking or sprouting them can reduce the phytate content, thus enhancing iron availability.
Add Allium Vegetables: Cooking with garlic, onions, or shallots has also been shown to improve iron absorption.
Avoid Tannins: The tannins found in tea and coffee can inhibit iron absorption, so it's best to consume these beverages a couple of hours away from your iron-rich meals.

Comparison Table: Iron in Common Legumes


Legume (cooked, 1 cup)	Approximate Iron Content (mg)	Notes on Iron Absorption
Yellow Split Peas	2.53	Non-heme; improved with vitamin C.
Lentils	~6.6	Non-heme; generally higher iron content than split peas.
Chickpeas	~4.7	Non-heme; versatile and widely available.
Soybeans	~8.8	Non-heme; highest concentration on this list.
Black Beans	~3.6	Non-heme; also rich in fiber and protein.

The Role of Yellow Split Peas in a Healthy Diet

Beyond their iron content, yellow split peas are a nutritional powerhouse. They are an excellent source of dietary fiber, protein, and complex carbohydrates, which contribute to satiety and overall digestive health. Their low glycemic index makes them a beneficial food for blood sugar control, while the high fiber can help manage cholesterol levels. Regular consumption of pulses like split peas and lentils has also been associated with a reduced risk of chronic diseases such as heart disease and diabetes.

Their versatility makes them easy to incorporate into a wide range of dishes. They are the star of classic soups and dals, but can also be used to make dips, veggie burgers, and more. For those seeking to increase their iron intake, particularly within a plant-based diet, including yellow split peas regularly is a simple and effective strategy. Their mild, earthy flavor pairs well with a variety of herbs and spices, making them a delicious and nutritious addition to any meal plan.

Conclusion: Yellow Split Peas and Iron

In summary, while yellow split peas are not the absolute richest source of iron among all legumes, they are indeed a valuable and reliable source, especially for those following a plant-based or vegetarian diet. A typical serving provides a significant amount of non-heme iron, along with a host of other important nutrients like protein and fiber. Crucially, the non-heme iron they contain can be made more bioavailable through simple culinary methods, most notably by pairing them with a source of vitamin C. By understanding their place in the broader landscape of iron-rich foods, you can confidently integrate yellow split peas into your diet as part of a balanced and nutritious eating plan. By paying attention to food pairings and preparation, you can ensure your body makes the most of the iron they provide.

Frequently Asked Questions

A one-cup serving of cooked split peas contains approximately 2.53 mg of iron, though specific values can vary depending on the preparation and source.

The iron in yellow split peas is non-heme iron, which is less easily absorbed than heme iron from animal products. However, its absorption can be dramatically increased by pairing it with vitamin C.

To improve absorption, combine split peas with a source of vitamin C, such as bell peppers, citrus fruits, or tomatoes. You can also cook them in a cast iron pan or soak them before cooking to reduce phytates.

Yes, lentils generally contain a higher amount of iron per serving compared to yellow split peas, making them a more iron-dense option among legumes.

You should limit or avoid drinking tea and coffee with your meal, as their tannins can inhibit iron absorption. Additionally, calcium can interfere, so avoid consuming high-calcium foods with your iron-rich split pea dish.

While their overall nutritional content is similar, some sources suggest subtle differences. However, for practical purposes, both varieties are considered good sources of iron.

Yes, other plant-based iron sources that can be combined with split peas include leafy greens, seeds, and fortified cereals. Incorporating these into your meals, along with vitamin C, can boost your iron intake.