Calories in rice and split peas: 186 kcal

What’s in a 300 g serving

More than half of a serving is water, which is why the calories stay low. What is left is mostly carbohydrate.

7.5 gFat

17.4 gProtein

112 gCarbohydrate

3.6 gFibre

164 gWater

7.5 gFat
17.4 gProtein
112 gCarbohydrate
3.6 gFibre
164 gWater

About average for dishes

Rice and split peas are 186 kcal per 100 g. The 603 dishes in this database average 180.

Rice and split peas186

Dishes average180

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per serving2.4 g

Salt, per serving0.15 g

Vitamins and minerals in rice and split peas

One of the 13 reach the “source of” level, manganese first; none reaches “high in”.

89 %

Manganese

1.8 mg in a 300 g serving

60th of 520 dishes

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Phosphorus255 mg36 %

Zinc3.3 mg33 %

Thiamin (vitamin B1)0.36 mg33 %

Potassium564 mg28 %

Copper0.27 mg27 %

Only a trace

Vitamin C
Vitamin B12

Show all 13 with amounts

Manganese1.8 mg, 89 %

Phosphorus255 mg, 36 %

Zinc3.3 mg, 33 %

Thiamin (vitamin B1)0.36 mg, 33 %

Potassium564 mg, 28 %

Copper0.27 mg, 27 %

Magnesium90 mg, 24 %

Iron3.1 mg, 22 %

Niacin (vitamin B3)3.3 mg, 21 %

Chloride141 mg, 18 %

Vitamin B60.24 mg, 17 %

Riboflavin (vitamin B2)0.09 mg, 6.4 %

Calcium39 mg, 4.9 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What rice and split peas don’t give you. And where to find it.

No recorded vitamin C or vitamin B12, and only 2.1 % of the riboflavin reference intake per 100 g.

Vitamin C

Tracein rice and split peas

Find it inCherries, West Indian2150 % per 100 g

Vitamin B12

Tracein rice and split peas

Find it inLiver, ox, raw4400 % per 100 g

Riboflavin (vitamin B2)

2.1%in rice and split peas, per 100 g

Find it inLiver, lamb, fried404 % per 100 g

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Rice and split peas against other dishes

Per 100 g, rice and split peas have the most manganese of the 6 here, ahead of toad in the hole.

0.6mg

0.3mg

0.2mg

Rice and split peasthis page

Toad in the hole−0.3 mg

Salad, pasta, vegetables and mayonnaise−0.4 mg

Bhaji, potato, onion and mushroom−0.4 mg

Sauce, curry, tomato and onion−0.4 mg

Lasagne, with extra lean minced beef−0.4 mg

All values per 100 g, from the same dataset. Differences are against rice and split peas.

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Questions about rice and split peas

What the numbers say to the questions people actually search.

How many calories are in a portion of rice and split peas?

A typical portion (300 g, one serving) gives 558 kcal. Per 100 g the figure is 186 kcal.

Is rice and split peas a source of manganese?

It is a source of manganese: 0.59 mg per 100 g, 30 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Are these figures exact for rice and split peas?

No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.

Which vitamins and minerals do rice and split peas have most of?

By share of the daily reference intake: manganese (0.59 mg, 30 %), phosphorus (85 mg, 12 %) and zinc (1.1 mg, 11 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-861, Rice and split peas, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Rice). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.