Dried green split peas require no soaking and cook in 45-60 minutes into a naturally thick, creamy consistency. Raw they show concentrated plant protein, fibre, folate, manganese, and iron. They are nutritionally very similar to yellow split peas but with a greener, slightly sweeter flavour.
Rinse and simmer in 3 parts water for 45-60 minutes, stirring as they thicken; they can catch and burn at the bottom so stir regularly. Blend for a smooth soup or leave partially textured.
Where Peas, split, dried, raw Stands Out
Macronutrients per 100g
Glycemic Index & Load
Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 910 mg | 46% | |
| Phosphorus | 270 mg | 39% | |
| Magnesium | 130 mg | 35% | |
| Chloride | 56.0 mg | 7% | |
| Calcium | 33.0 mg | 4% | |
| Vitamin A (RE) | 24.0 µg | 3% | |
| Niacin equivalents (NE) | 6.70 mg | 42% | |
| Iron | 5.40 mg | 39% | |
| Zinc | 3.80 mg | 38% | |
| Niacin (B3) | 3.20 mg | 20% | |
| Pantothenic Acid (B5) | 2.00 mg | 33% | |
| Manganese | 1.40 mg | 70% | |
| Vitamin E (alpha-TE) | 1.04 mg | 9% | |
| Thiamin (B1) | 0.700 mg | 64% | |
| Riboflavin (B2) | 0.200 mg | 14% | |
| Copper | 0.170 mg | 17% | |
| Vitamin B6 | 0.130 mg | 9% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 1.20 g | — | |
| Monounsaturated fat | 0.300 g | — | |
| Sucrose | 1.70 g | — | |
| Fructose | 0.100 g | — | |
| Glucose (dextrose) | 0.100 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 140 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.