17 Fit Food calories Grains, legumes and flour
Split peas calories and nutrition facts
Per 100 g: 364 kcal — 23.1 g protein, 3.9 g fat and 39.4 g carbs.
With their skins removed and split along the natural seam, dried split peas need no soaking and cook down to a thick purée: British pease pudding, Dutch erwtensoep, Caribbean and Indian dhal. Dry split peas are about 364 kcal per 100 g, cooked ones around 118 as they take up water. Dry, they’re rich in copper, thiamin and manganese.
- High in protein
- High in fibre
- Salt-free
- High in copper
- Protein 25%
- Fat 10%
- Carbs 43%
- Other 22%
In everyday portions
- Typical serving · 60 g 218 kcal
- 100 kcal is 27 g this much of it gives 100 kcal
- 20 g of protein is 85 g this much to eat for 20 g of protein
- Energy density Medium 3.6 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Dry | 364 | 23.1 | 3.9 | 39.4 |
| Cooked | 118 | 8.3 | 0.39 | 12.8 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Dry
Energy and macros
- Energy 364 kcal 18%
- Protein 23.1 g 46%
- Fat 3.9 g 6%
- Carbs available, without fibre 39.4 g 15%
- Fibre 22.2 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 25%
- Fat 10%
- Carbs 43%
- Other 22%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 7 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.12 mg 1%
- Vitamin K 15.9 µg 21%
- Vitamin C 1.8 mg 2%
- Vitamin B1 (thiamin) 0.719 mg 65%
- Vitamin B2 (riboflavin) 0.244 mg 17%
- Vitamin B3 (niacin) 3.6 mg 23%
- Vitamin B5 (pantothenic acid) 0.962 mg 16%
- Vitamin B6 0.14 mg 10%
- Folate (B9) 15 µg 8%
- Vitamin B12 0 µg 0%
- Choline 157 mg
Minerals
- Potassium 852 mg 43%
- Calcium 46 mg 6%
- Phosphorus 334 mg 48%
- Magnesium 63 mg 17%
- Iron 4.7 mg 34%
- Zinc 3.5 mg 35%
- Copper 0.809 mg 81%
- Manganese 1.2 mg 60%
- Selenium 10.7 µg 19%
- Iodine 0.5 µg <1%
- Sodium 5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Salt-free
- High in copper
- High in vitamin B1
- High in manganese
- High in phosphorus
- High in potassium
- High in zinc
- High in iron
- Source of vitamin B3
- Source of vitamin K
- Source of selenium
- Source of vitamin B2
- Source of magnesium
- Source of vitamin B5
Cooked
Energy and macros
- Energy 118 kcal 6%
- Protein 8.3 g 17%
- Fat 0.39 g <1%
- Carbs available, without fibre 12.8 g 5%
- Fibre 8.3 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 28%
- Fat 3%
- Carbs 43%
- Other 25%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.03 mg <1%
- Vitamin K 5 µg 7%
- Vitamin C 0.4 mg <1%
- Vitamin B1 (thiamin) 0.19 mg 17%
- Vitamin B2 (riboflavin) 0.056 mg 4%
- Vitamin B3 (niacin) 0.89 mg 6%
- Vitamin B5 (pantothenic acid) 0.595 mg 10%
- Vitamin B6 0.048 mg 3%
- Folate (B9) 65 µg 32%
- Vitamin B12 0 µg 0%
- Choline 32.8 mg
Minerals
- Potassium 362 mg 18%
- Calcium 14 mg 2%
- Phosphorus 99 mg 14%
- Magnesium 36 mg 10%
- Iron 1.3 mg 9%
- Zinc 1 mg 10%
- Copper 0.181 mg 18%
- Manganese 0.396 mg 20%
- Selenium 0.6 µg 1%
- Iodine no data
- Sodium 2 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Fat-free
- Salt-free
- High in folate
- Source of manganese
- Source of potassium
- Source of copper
- Source of vitamin B1
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 77% More calories than 77% of grains, legumes and flours.
- 94% More protein than 94% of grains, legumes and flours.
- 98% More fibre than 98% of grains, legumes and flours.
- 95% More copper than 95% of grains, legumes and flours.
- 92% More vitamin B1 than 92% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Quinoa 368 kcal
- Egg noodles 384 kcal
- Oats 379 kcal
- Semolina 360 kcal
- Muesli 370 kcal
- Wheat flour 364 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 172428.
The vitamins and minerals it lacked come from Frida (Denmark).
Carbs are available carbohydrates, without fibre, as on EU labels.