Split Peas (dried, cooked)
Legumes & Tofu · Legumes
Two tablespoons of cooked split peas, 30 g, rate amber, and that is the only serve tested, so there is no cleared portion underneath it. Split peas also miss the trick that rescues other pulses. They do not come in a tin you can drain; they are simmered until they collapse, and nothing in that pot ever gets poured away.
Last updated 4 September 2026Serving sizes for split peas (dried, cooked)
Two tablespoons cooked, 30 g, is the one tested serve and it rates amber.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 2 tablespoons | 30 g | GOS 0.18 g |
Breakdown for 2 tablespoons
Is split peas (dried, cooked) low FODMAP?
Two spoonfuls hold 0.18 g of GOS with 0.12 g of fructans, and both groups dissolve readily in water. That solubility is what makes a drained tin of chickpeas workable: the liquid goes down the sink and takes a share of the load with it. Split peas are cooked in the opposite direction. The liquid thickens into the dish itself, so everything the peas shed stays on your spoon, and a bowl of soup is many times the tested amount rather than a little over it.
Split Peas (dried, cooked) and IBS: what to know
Pea and ham soup is why most people look this up, and it is an awkward dish to portion. It arrives as a full bowl, it is nearly always started on onion, and the peas have broken down so completely that you cannot see how many are in front of you. Fava in Greece, dal made from yellow split peas, and thick winter potages all work the same way. Mushy peas sit at red in this guide for related reasons. Amber here means two spoonfuls to test, not a bowl to eat freely.
Gut-friendly ways to eat split peas (dried, cooked)
When you want body rather than pulse, potato and pumpkin blitzed into a low FODMAP stock give a soup the same thickness with none of the GOS, and garlic-infused oil with bay and thyme covers the savoury base that onion usually supplies. For the pea flavour itself, green peas are rated green at two tablespoons and can go in near the end. If split peas stay on the menu, cook a pot to a known number of servings, ladle to that count, and freeze the rest rather than grazing on it all week.
Frequently asked questions
Is split pea soup low FODMAP?
Not as it is normally made. The tested amount is two tablespoons of the cooked peas, and a bowl of soup is several times that, with onion in the base and often a ham hock for depth. A version you control, thickened with potato and carrot and finished with a couple of spoonfuls of split pea per bowl, is much closer to workable.
Does soaking or rinsing split peas reduce the FODMAPs?
Soaking and throwing the water away takes some GOS with it, because GOS dissolves out into the water rather than staying locked in the pea. The catch is what happens next: split peas are then cooked in liquid that becomes the meal, so anything released after that point is still on the table. Our figure covers the cooked pea as you would eat it.
How many split peas can I eat with IBS?
Two tablespoons is the one point in the data and it rates amber, so treat that as a portion to trial rather than a daily habit. During strict elimination it is easier to leave split peas out altogether, since they are almost never served in an amount that small. If GOS turns out to be a mild trigger for you, a couple of spoonfuls stirred through a bowl is a reasonable ceiling.
Are split peas the same as green peas?
No, and they have separate entries here. Split peas are mature peas dried and hulled, then cooked until they break down, which is why they end up in soups. Green peas are the fresh or frozen pea, rated green at two tablespoons and red at half a cup, so they are portioned by the spoonful too but from a different starting point.
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