Yellow Split Peas
Yellow split peas are the yellow gold of classic pulses: they dissolve quickly to give soups a rich, velvety texture without any cream or refined starch. Their glycemic index is very low (clinically reviewed estimate ≈25), and they keep the body's energy remarkably stable.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Make a warm soup with onion, celery and lemon juice and serve it as a filling meal that prevents strong hunger pangs on cold winter days.
Best preparation methods
Simmer them over low heat and skim off the white foam that appears in the first minutes of boiling to reduce gas and get a smooth, easy-to-digest texture.
Important Nutritional Note
They are high in isoflavones and insoluble fibre, which help lower total and LDL ('bad') cholesterol in the blood.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 118 kcal | 177 kcal |
| Protein | 8.3 g | 12.5 g |
| Carbohydrate | 21 g | 31.5 g |
| Available carbohydrate | 12.9 g | 19.4 g |
| Fat | 0.4 g | 0.6 g |
| Dietary fibre | 8.1 g | 12.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Legumes with a glycemic index (16), it ranks 5 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Does yellow split pea soup raise blood sugar in people with diabetes?
It does not raise blood sugar quickly: it has one of the lowest glycemic indexes among pulses and releases energy calmly and very slowly.
How many calories are in 150 g of cooked yellow split peas?
About 175 kcal, with 12 g of well-absorbed protein and 12 g of fibre that supports regular bowel movements.
Do yellow split peas need soaking?
Not necessarily, unlike whole pulses, but soaking them for two hours shortens the cooking time and makes them easier to digest.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.