What is Healthier, Lentils or Split Peas? A Nutritional Showdown

January 12, 2026 •

4 min read

According to nutrition comparisons, lentils are significantly denser in nutrients like protein and dietary fiber, while split peas boast a richer vitamin profile, including much higher amounts of Vitamin K and Vitamin C. Ultimately, the healthier choice depends on your specific nutritional goals, as both are excellent additions to a balanced diet.

Quick Summary

Lentils provide higher levels of protein and minerals such as iron and folate, along with a lower glycemic index. Split peas contain superior levels of vitamins A, C, and K. Both are rich in fiber and beneficial for heart and digestive health.

Key Points

Nutrient Density: Lentils are richer in overall nutrients, containing more protein, fiber, iron, and folate per serving than split peas.
Vitamin Advantage: Split peas are a better source of vitamins, offering significantly higher levels of Vitamin K, Vitamin C, and Vitamin A.
Blood Sugar Control: Lentils have a lower glycemic index (16) compared to split peas (36), making them particularly beneficial for blood sugar management.
Culinary Versatility: Split peas cook down to a creamy texture ideal for soups, while whole lentils hold their shape for use in salads and side dishes.
Soaking and Cooking: Neither lentil nor split peas typically require pre-soaking, making them both convenient and quick-cooking legumes.
Weight Management: Both are high in fiber and protein, promoting satiety and aiding in weight management efforts.

Nutritional Breakdown: A Head-to-Head Comparison

While both lentils and split peas are excellent sources of plant-based protein, dietary fiber, and various micronutrients, their specific nutritional profiles differ in important ways. Understanding these differences can help you determine which legume is best suited for your diet.

Macronutrients: Protein and Fiber

Lentils generally contain more protein and fiber per serving than split peas. For individuals focused on increasing their protein intake, lentils offer a slight advantage. Both legumes are fantastic for promoting digestive health and helping with weight management due to their high fiber content, which contributes to feelings of fullness.

Vitamins and Minerals: A Key Distinction

This is where the most significant nutritional difference lies. Split peas are the clear winner for vitamins, particularly fat-soluble and B-group vitamins. On the other hand, lentils excel in mineral content.

Key Vitamin Differences:

Split Peas are notably richer in Vitamin K, Vitamin C, Vitamin A, and Vitamin B5.
Lentils contain significantly more folate (Vitamin B9), a crucial nutrient for cell growth and metabolism.

Key Mineral Differences:

Lentils provide higher levels of iron, phosphorus, potassium, and copper.
Split Peas offer slightly more calcium.

Glycemic Index: Blood Sugar Impact

The glycemic index (GI) measures how quickly a food raises blood sugar levels. Both legumes are considered low-GI foods, which is beneficial for managing blood sugar. However, lentils have an even lower average GI of 16, compared to split peas' GI of 36, making them a more favorable choice for individuals monitoring blood sugar closely.

Health Benefits: Weighing the Advantages

Both lentils and split peas offer numerous health benefits that make them invaluable to a nutritious diet.

Heart Health: The fiber in both legumes helps lower cholesterol, and studies have shown consuming pulses can improve cardiovascular health.
Digestive Health: High fiber content promotes regularity and feeds beneficial gut bacteria.
Weight Management: The combination of protein and fiber promotes satiety, helping to reduce overall calorie intake.
Other Benefits: The anti-inflammatory and antioxidant properties of both legumes help protect against disease. Lentils specifically contain compounds that may help lower blood pressure. Split peas contain coumestrol, a polyphenol that may help protect against certain cancers.

Nutritional Comparison: Lentils vs. Split Peas (per 100g, cooked)


Nutrient	Lentils	Split Peas	Winner	Note
Calories	116 kcal	84 kcal	Split Peas	Lower caloric density
Protein	~9.02g	~5.36g	Lentils	~68% more protein
Fiber	~7.9g	~5.5g	Lentils	~44% more fiber
Folate (B9)	~181 µg	~63 µg	Lentils	Much higher folate content
Iron	~3.33mg	~1.54mg	Lentils	More than double the iron
Vitamin A	0 µg	40 µg	Split Peas	Significantly higher
Vitamin C	~1.5mg	~14.2mg	Split Peas	Significantly higher
Glycemic Index	16	36	Lentils	Significantly lower

Cooking and Culinary Differences

Beyond nutrition, lentils and split peas have distinct characteristics that affect their use in the kitchen.

Cooking Time: Split peas typically cook faster than whole lentils because their husk has been removed, eliminating the need for pre-soaking. Whole lentils take longer but retain their shape better.
Texture: Cooked split peas become very creamy and soft, ideal for thick soups and purees. In contrast, many lentil varieties, like brown or green lentils, hold their shape well, making them suitable for salads and grain bowls.
Flavor Profile: Split peas have a lighter, sweeter flavor, while lentils are earthier and heartier.

Conclusion: The Verdict on Healthy Legumes

So, what is healthier, lentils or split peas? The answer isn't straightforward and depends on what specific nutrients you prioritize. If your goal is to maximize protein, fiber, iron, and folate intake while keeping the glycemic load low, lentils are the winner. However, if you are looking for higher levels of Vitamin K, Vitamin C, and other vitamins, split peas are the superior choice. Both are undeniably healthy and nutritious legumes that deserve a place in your diet. The best approach is to enjoy both, rotating them in your meals to benefit from their unique nutritional strengths and culinary properties. For more comprehensive nutrient information, you can consult databases like the USDA's FoodData Central.

Focus on Protein and Fiber: Choose lentils if your main goal is to boost protein and fiber intake. Lentils offer a higher concentration of both.
Prioritize Vitamins: Opt for split peas if you need to increase your intake of vitamins like C and K, where split peas have a significant edge.
Culinary Use: Match the legume to your recipe. Use split peas for creamy soups and purees, and use whole lentils for dishes where you want them to hold their shape, like salads.

Remember, the best diet is a varied one. Including both lentils and split peas ensures you get a wide spectrum of essential nutrients, supporting overall health and well-being.

Frequently Asked Questions

Lentils have a higher protein content per serving. A 100g serving of cooked lentils contains approximately 9.02g of protein, while the same amount of cooked split peas has about 5.36g.

Lentils are slightly higher in dietary fiber. Per 100g cooked, lentils contain around 7.9g of fiber compared to 5.5g in split peas.

Lentils have a lower glycemic index (GI of 16) than split peas (GI of 36), making them the better choice for regulating blood sugar levels.

Yes, there are significant differences. Split peas are much richer in vitamins such as Vitamin A, Vitamin C, and Vitamin K. Lentils, however, provide significantly more folate (B9).

The primary mineral difference is in iron and folate. Lentils are a superior source of iron and folate, containing more than double the amount of iron compared to split peas.

Split peas generally cook faster than whole lentils because they are hulled and split. Most split pea soups can be ready in about 20 minutes, whereas whole lentils can take longer.

Both are excellent for weight loss due to their high fiber and protein content, which promotes satiety. Since lentils are slightly higher in both protein and fiber, they may offer a minor advantage.