Dried Peas

How Many Calories in Dried Peas? Nutrition Facts and Benefits

Dried peas (including split and whole peas) are the mature, dehydrated seeds of the pea plant (Pisum sativum). A staple in Mediterranean, Middle Eastern, and South Asian cuisines for centuries, they’re valued for their affordable, long-lasting storage and impressive nutrition. With a mild, earthy flavor and creamy texture when cooked, dried peas are used in soups, stews, purées, curries, and hearty side dishes.

Calories and Nutrition Facts (Average)

Health Benefits of Dried Peas

• Rich in plant protein, fiber, folate (B9), iron, potassium, and magnesium.
• Supports heart health: soluble fiber can help reduce LDL (“bad”) cholesterol.
• Helps steady blood sugar thanks to low glycemic impact and resistant starch.
• Promotes gut health: prebiotic fibers nourish beneficial gut bacteria.
• Enhances satiety and may aid weight management due to high fiber and protein.
• Naturally low in fat and sodium; naturally gluten-free.

Consumption Tips

• Rinse before cooking. Split peas usually don’t require soaking; whole dried peas benefit from soaking 6–8 hours.
• Cook in a 1:3 pea-to-water ratio. Split peas: ~25–45 minutes; whole peas: ~45–90 minutes, until tender.
• Season with bay leaf, cumin, turmeric, garlic, paprika, or thyme. Add acidic ingredients (tomato, lemon, vinegar) after peas soften.
• Use in soups, dahls, stews, purées, veggie patties, salads, and grain bowls.
• Pair with grains (rice, quinoa) for complementary amino acids; add vitamin C sources (lemon, bell pepper) to boost iron absorption.
• Manage sodium by salting to taste at the end and choosing low-sodium broths.
• Storage: keep dried peas in an airtight container in a cool, dry place. Cooked peas keep 3–5 days refrigerated or up to 3 months frozen.