Split peas glycemic index
Split peas has a glycemic index of 32, which is low. A 150 g serving (about 3/4 cup cooked) has a glycemic load of 6 (low).
Also known as: yellow split peas, green split peas
- Serving150 g
- Available carbs19 g
- Fiber12 g
- Sugars4.4 g
- Protein13 g
- Calories177 kcal
Serving: about 3/4 cup cooked.
What to know
Split peas are low GI and the base of classic pea soup and dal. They cook faster than whole beans and do not need soaking.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 6.4 g | 2 | Low |
| 100 g | 13 g | 4 | Low |
| 150 g · about 3/4 cup cooked | 19 g | 6 | Low |
| 300 g · double serving | 38 g | 12 | Medium |
What the studies found
The value of 32 is the median of 3 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (25 to 43).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 25 · UK 2005
- 32 · Canada 1992
- 43 · Canada 2009
Split peas compared with other legumes
Similar low-GI foods
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Frequently asked questions
Is split peas low glycemic?
Yes. With a GI of 32, split peas is in the low range (55 or less).
What is the glycemic load of split peas?
A 150 g serving (about 3/4 cup cooked) has a glycemic load of 6, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat split peas?
With a GI of 32 and a low glycemic load per serving, split peas usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in split peas?
A 150 g serving has about 32 g of total carbohydrate, including 12.5 g of fiber, leaving 19.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 21.1 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 118 kcal | 177 kcal |
| Carbohydrates | 21 g | 32 g |
| Available carbs | 13 g | 19 g |
| Fiber | 8.3 g | 12 g |
| Sugars | 2.9 g | 4.4 g |
| Protein | 8.3 g | 13 g |
| Fat | 0.4 g | 0.6 g |
Source: USDA FoodData Central, Peas, split, mature seeds, cooked, boiled, without salt (SR Legacy, FDC 172429). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.