Also called: cooked split peas, prepared split peas, yellow split peas, green split peas, matar ki dal, मटर की दाल, مٹر کی دال, matar dal, মটর ডাল, pattani paruppu, பட்டாணி பருப்பு, batani pappu, బఠాణీ పప్పు, matar di dal, ਮਟਰ ਦੀ ਦਾਲ, vatana ni dal, વટાણાની દાળ, मटार डाळ, batani bele, ಬಟಾಣಿ ಬೇಳೆ, pattani parippu, പട്ടാണി പരിപ്പ്, Gelbe Erbsen, bazilla majrousha, بازلاء مجروشة, lapeh, لپه, huang wandou, 黄豌豆, wariendou, 割豌豆, wan-du-kong, 완두콩, tua lan tao, ถั่วลันเตา, fava, φάβα, ater, አተር, kolotyy gorokh, колотый горох, kolotyy horokh, колотий горох, matar, motor dal, bezelye, piselli spezzati, bazilla muqashshara, nokhod farangi, मटर दाल, مٹر دال, ਮਟਰ ਦਾਲ, vatana dal, વટાણા દાળ, वाटाणा डाळ, bazella, بازلاء, kik, ክክ, 割れ豌豆, jjogaennu, 쪼갠완두, tua lueang phra, ถั่วเหลืองผ่า, wandouban, 豌豆瓣, bazilla matbookha, بازلاء مطبوخة, lapeh-ye pokhte, لپه پخته, shudou, 熟豆, ni-endou, 煮えんどう, sam-eun wandukong, 삶은 완두콩, thua tom, ถั่วต้ม, fava vrasmeni, φάβα βρασμένη, yebese ater, የበሰለ አተር, gorokhovaya kasha, гороховая каша, horokhova kasha, горохова каша
One serving (196 g) is high in fibre, protein and folate.
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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Recipes with Split peas (boiled)
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