Split peas serving size, cups to grams and 30 g of protein
Here a serving of cooked split peas is counted as 1 cup, which USDA weighs at 6.9 oz (196 g), with 231 calories and 16.3 g protein. 100 g (3.5 oz) is about 1/2 cup. For 30 g of protein you need 12.7 oz (360 g), about 1 3/4 cups, with 424 calories.
Serving sizes of cooked split peas
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 6.9 oz (196 g) | 231 calories | 16.3 g | 41.4 g | 0.76 g |
| 1 tbsp | 12.2 g | 14 calories | 1 g | 2.6 g | 0.05 g |
| 1 oz | 1 oz (28 g) | 33 calories | 2.4 g | 6 g | 0.11 g |
| 100 g | 3.5 oz (100 g) | 118 calories | 8.3 g | 21.1 g | 0.39 g |
Cups to grams
USDA weighs 1 cup of cooked split peas at 196 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 6.9 oz (196 g) | 231 calories |
| 3/4 cup | 5.2 oz (147 g) | 173 calories |
| 2/3 cup | 4.6 oz (131 g) | 154 calories |
| 1/2 cup | 3.5 oz (98 g) | 116 calories |
| 1/3 cup | 2.3 oz (65 g) | 77 calories |
| 1/4 cup | 1.7 oz (49 g) | 58 calories |
| 1 tbsp | 12.2 g | 14 calories |
| 1 tsp | 4.1 g | 5 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 2.3 tbsp | 33 calories |
| 100 g (3.5 oz) | 1/2 cup | 118 calories |
| 1 lb (454 g) | 2 1/3 cups | 535 calories |
What 3.5 oz (100 g) of split peas looks like
3.5 oz (100 g) of cooked split peas is 3.5 oz, or about 1/2 cup. It has 118 calories, 8.3 g protein, 21.1 g carbs and 0.39 g fat.
How much split peas for 30 g of protein
There is 8.3 g of protein in 3.5 oz (100 g) of cooked split peas. 30 g of protein takes 12.7 oz (360 g), about 1 3/4 cups, which comes with 424 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 8.5 oz (240 g) | 1 1/4 cups | 283 calories |
| 30 g | 12.7 oz (360 g) | 1 3/4 cups | 424 calories |
| 40 g | 16.9 oz (480 g) | 2 1/2 cups | 566 calories |
| 50 g | 21.1 oz (600 g) | 3 cups | 707 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Cooked peas (split): Peas, split, mature seeds, cooked, boiled, without salt, FDC ID 172429 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.