Split Peas Nutrition Facts and Health Benefits

Although green peas are commonly known as a vegetable, they are actually a type of legume.

Split peas are actually dried, peeled, and split seeds of the pea and provide similar health benefits, just in a more concentrated form.

Green peas have a high protein content and can meet half of the daily protein requirement with a 100-gram serving. It is also much richer in fiber than legumes such as lentils and beans.

In the same serving, it meets 80% of the daily dietary fiber requirement.

Green peas are an excellent source of vitamin B1. In addition, it is rich in copper, manganese, phosphorus, iron, and zinc minerals.

It helps support your digestive process, regulate blood sugar, reduce the risk of inflammation and support the immune system.

Thanks to these properties, it prevents many diseases such as cancer and diabetes.

In addition to increasing your daily fiber intake, peas will be a good choice for maintaining your health.

Peas, green, split, mature seeds, raw Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of peas, green, split, mature seeds, raw:

• Energy: 364 calories
• Carbs: 61.6 grams
• Sugar: 3.14 grams
• Fiber: 22.2 grams
• Protein: 23.1 grams
• Fat: 3.89 grams
• Saturated Fat: 0.408 grams

Jump to a section where you can learn more about peas, green, split, mature seeds, raw nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Split Peas

Thanks to a significant amount of specific vitamins and minerals, split peas could provide several health benefits.

Continue reading to discover the potential benefits of consuming split peas.

They May Lower the Risk of Autoimmune Disorders

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

It is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

May Aid Certain Hormones Secretion

The body also needs iron to secrete some hormones. It is needed for the normal growth and development of the body.

It is an important mineral involved in several bodily functions, including the supply of energy to the cells and the transport of oxygen to the tissues through the bloodstream.

Our body uses this mineral to make hemoglobin, a form of protein in red blood cells, which transports oxygen from the lungs to all the organs and tissues of the body.

It also helps in the formation of myoglobin, another protein that carries oxygen to the muscles.

It also helps the immune system function more effectively, thus preventing infections due to bacteria, viruses, and fungi.

Iron helps to support energy production at the cellular level. It can ensure the body receives a steady supply of fuel, thus allowing you to feel fresh and energetic and maintain focus.

It can also support digestive processes, thus improving the absorption of nutrients in the gut.

May Improve Teeth and Bone Health

The primary function of phosphorus is linked to the formation of teeth and bones.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

This can help sustain the normal activities of the body and improve general health.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

May Reduce the Risk of Some Cancers

Potassium is important for the normal functioning of the muscles, nerves, and heart.

It also plays a role in the formation of DNA and RNA, thus reducing the risk of cancer linked to mutations in these genetic materials.

Potassium helps to lower blood pressure by promoting the removal of sodium from the body via urine.

The removal of sodium results in the elimination of water from the body, thus reducing fluid overload.

The reduction in fluid overload and water retention in the body helps to lower the blood pressure and decreases the strain on the heart.

Potassium also helps the muscles contract, thereby supporting our movements. It can keep the bones and teeth strong and aid muscle recovery after strenuous exercise sessions.

Potassium can also help in filtering and removing toxins and waste materials from the kidneys and promote the conduction of nerve impulses throughout the body.

It can improve energy usage and storage in the body, ensuring an adequate supply of glucose to the cells to help them perform their normal functions.

They May Boost Red Cells Production

Copper is needed by the body for several functions, including the formation of red blood cells.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can support the defense mechanisms of the immune system involved in infection prevention.

Copper also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

They May Boost Testosterone Levels

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

Zinc is one of the important minerals involved in the growth and development of organs and tissues.

It is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

They May Reduce the Risk of Infections

Selenium can boost immune functions and reduce the risk of infections.

It can also regulate the activities of the immune cells against allergens and irritants and, thus, prevent the symptoms of allergic diseases like asthma, dermatitis, and rhinitis.

It also plays a role in restoring healthy immune functions, thus preventing the development and progress of autoimmune disorders that occur when the immune cells fail to recognize the body’s tissues as their own and attack them.

Selenium can improve the health of the skin, hair, and nail. It can support the healing of skin lesions and promote hair growth.

It can also support a healthy thyroid and prevent the occurrence of thyroid dysfunctions.

Selenium may help to lower the risk of some forms of cancer.

This benefit of selenium could be attributed to its ability to reduce oxidative stress and DNA damage, boost the immune system, and destroy cancer cells.