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
Forms of Split peas
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Split peas is one of the 11,150 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
Calculate the glycemic load of a meal with Split peas
Allergens
No EU-14 allergen listed
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.
Which form of Split peas has the lowest glycemic load?
Among the forms of Split peas in this database, Boiled pea grits has the lowest glycemic load (6 per 100 g).
Check Split peas in the Logi app, with your portion.
