If you're looking for a low-calorie, high-protein food, then 1 oz of split peas is a great option. This mature seed, when cooked and boiled without salt, contains only 33 calories while providing a healthy dose of protein. In this article, we'll explore the nutrient content and health benefits of split peas, as well as some cooking and storage tips.

Besides being a great source of protein, 1 oz of cooked split peas also provides 6 grams of carbohydrates and 3 grams of fiber. Additionally, split peas are rich in vitamins and minerals, making them a nutritious addition to any meal.

Whether you're looking to increase your protein intake or simply add more nutritious foods to your diet, split peas are a great option. Here are some more details on their calorie, protein, carbohydrate, vitamin, and mineral content, as well as the benefits and cooking tips they offer.

Calorie Content

As mentioned earlier, 1 oz of cooked split peas contains 33 calories. This makes them an ideal food for those who are trying to lose weight or maintain a healthy body composition. In addition to their low calorie content, split peas also have a low glycemic index, which means they can help stabilize blood sugar levels and prevent hunger pangs. Overall, if you're looking to reduce your calorie intake while still getting important nutrients, split peas are a great option.

Protein Content

Split peas are a great source of plant-based protein, with 1 oz of cooked split peas providing about 2 grams of protein. This makes them an ideal food for vegetarians and vegans who may struggle to get enough protein from animal sources. In addition to their protein content, split peas are also a good source of certain amino acids, including lysine and arginine. So if you're looking to increase your protein intake without consuming meat, split peas are a great option.

Carbohydrate Content

While split peas are known for their protein content, they also contain carbohydrates, with 1 oz of cooked split peas providing 6 grams of carbohydrates. However, unlike many other carbohydrate sources, split peas have a low glycemic index, which means they're less likely to cause a spike in blood sugar levels. So if you're looking for a low-carb food that still provides important nutrients, split peas are a great option.

Vitamin Content

Split peas are rich in a variety of vitamins, including vitamin A, vitamin C, and several B vitamins. Vitamin A is important for maintaining healthy vision and skin, while vitamin C is an antioxidant that helps boost the immune system. B vitamins, including thiamin and folate, play a role in energy production and brain function. So if you're looking to increase your vitamin intake, split peas are a great option.

Mineral Content

Split peas are also a great source of minerals, including iron, zinc, and magnesium. Iron is important for oxygen transport in the blood, while zinc plays a role in immune system function and wound healing. Magnesium is important for bone health and cardiovascular function. So if you're looking to increase your mineral intake, split peas are a great option.

Health Benefits

Split peas offer a variety of health benefits, thanks to their nutrient content. Their high protein and low glycemic index can help stabilize blood sugar levels and keep you feeling full, making them a great food for weight management. Additionally, their vitamin and mineral content can help support overall health and prevent nutrient deficiencies.

Cooking Tips

Split peas are easy to cook and can be prepared in a variety of ways. To cook split peas, simply add them to a pot with water and bring to a boil. Then, reduce heat and simmer until they're tender, usually about 30-40 minutes. To add flavor to split peas, try adding herbs and spices like garlic, thyme, or cumin. You can also add vegetables like onions, carrots, or celery for extra nutrients. Split peas can be used in a variety of dishes, including soups, stews, and salads.

Storage Tips

To store split peas, keep them in an airtight container in a cool, dry place. If you're storing split peas for an extended period of time, consider storing them in the refrigerator or freezer to prevent spoilage.

Recipe Ideas

Split pea soup is a classic recipe that uses split peas as the main ingredient. To make split pea soup, simply sauté onions, carrots, and celery in a pot, then add split peas, water, and ham (optional). Simmer until the split peas are tender, then season with herbs and spices to taste. Other recipe ideas include split pea hummus, split pea and vegetable stir-fry, and split pea and quinoa salad.

Other Uses

Aside from being a nutritious food, split peas can also be used in other ways. For example, split peas can be ground into flour and used to make gluten-free baked goods like bread and pancakes. Split pea powder is also used in cosmetics as a natural exfoliant.