Split peas
Low GI
GL 34.2 per cup (190 g) · GL 18 per 100 g
- High protein content
- Moderate to high glycemic load
Split peas has a glycemic index of 32 (Low). One cup (190 g) adds a glycemic load of 34.2.
Updated Jul 3, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 2 per 100 g They have a significantly lower net carbohydrate content compared to yellow peas, making them ideal for blood sugar management.
Lupini beans mix - GL 3 per 100 g They provide a much lower glycemic load per serving, resulting in a minimal impact on insulin levels.
Black soybean flour (whole) - GL 6 per 100 g Sprouting improves digestibility and further lowers the glycemic response compared to standard dried yellow peas.
Sprouted chickpeas
Logi · Manage Insulin Resistance
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Split peas is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 12 g | 2.2 |
| 1 cup | 190 g | 34.2 |
Nutrition Facts (per 100g)
per 100g
| Calories | 340 kcal |
| Carbohydrates | 55 g |
| Sugars (Total) | 3.5 g |
| Natural | 3.5 g |
| Added | 0 g |
| Fiber | 16 g |
| Soluble | 4.8 g |
| Insoluble | 11.2 g |
| Protein | 23 g |
| Fat | 1.5 g |
| Saturated | 0.3 g |
| Unsaturated | 1.2 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- High protein content
- Excellent source of fiber
- Low glycemic index
- Moderate to high glycemic load
- High total carbohydrate content
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Split peas?
Split peas has a glycemic index of 32 (Low). One cup (190 g) has a glycemic load of 34.2; per 100 g the glycemic load is 18.
Is Split peas good for people with insulin resistance?
Split peas has a low glycemic index (32), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Split peas affect blood sugar?
Split peas has a glycemic load of 18 per 100g, which indicates a moderate impact on blood sugar levels.
Check Split peas in the Logi app, with your portion.
