Split Pea Soup Calories: Complete Nutritional Guide

A standard 1-cup (245g) serving of traditional split pea soup contains 150-250 calories. Homemade versions with ham typically range from 180-250 calories per serving, while vegetarian versions contain approximately 150-200 calories. Canned varieties vary by brand but generally fall within this calorie range depending on added ingredients and preparation methods.

Understanding Split Pea Soup Calorie Content

When tracking your daily nutrition, knowing the exact calories in homemade split pea soup versus store-bought options helps make informed dietary choices. Split pea soup's calorie count depends significantly on ingredients and preparation techniques. This comprehensive guide provides accurate nutritional information to help you incorporate this hearty meal into your eating plan.

Factors That Impact Calorie Count

The calorie comparison of different split pea soup brands reveals substantial variation based on several key factors:

• Protein source: Ham-based versions contain more calories than vegetarian options
• Fat content: Added oils, butter, or cream significantly increase calories
• Additional ingredients: Carrots, celery, onions add minimal calories while potatoes increase carbohydrate content
• Preparation method: Slow cooking versus pressure cooking affects water content and concentration
• Serving size: Restaurant portions often exceed standard 1-cup measurements

Soup Type	Calories per 1 Cup (245g)	Protein (g)	Fat (g)	Carbs (g)
Homemade with ham	180-250	12-15	3-7	25-30
Vegetarian homemade	150-200	10-12	1-3	28-32
Canned regular	170-220	8-10	2-5	26-30
Canned low-sodium	140-190	7-9	1-4	25-29
Restaurant serving	250-400	15-20	8-15	30-40

Detailed Nutritional Breakdown

Understanding the complete split pea soup nutritional value goes beyond just calorie counting. Split peas themselves are nutrient-dense legumes packed with protein and fiber. A standard serving typically provides:

• 20-25% of daily fiber needs, supporting digestive health
• 15-20% of daily protein requirements
• Significant amounts of potassium, iron, and B vitamins
• Naturally low in fat when prepared without added meats or oils

The split pea soup nutrition facts make it an excellent choice for those seeking nutrient-dense meals. The high fiber content creates satiety, potentially helping with weight management despite the moderate calorie count.

Creating Lower-Calorie Versions

If you're monitoring your intake, several strategies can reduce the calories in a bowl of split pea soup without sacrificing flavor:

• Use vegetable broth instead of ham or bacon for flavor
• Add extra vegetables like carrots, celery, and kale for volume with minimal calories
• Avoid adding cream or excessive oils during preparation
• Use smoked paprika or liquid smoke for ham-like flavor without calories
• Blend portions of the soup to create thickness without added fats

These modifications can create a low calorie split pea soup recipe that maintains the comforting texture and flavor while reducing the overall energy density.

Canned vs. Homemade: Nutritional Comparison

When comparing canned split pea soup calorie count to homemade versions, consider these important differences:

• Homemade soup typically contains fewer preservatives and sodium
• Canned varieties often include thickeners and stabilizers that affect nutritional profile
• Homemade allows complete control over ingredients and calorie density
• Many canned options contain added sugars not present in traditional recipes
• Preparation time versus convenience trade-off

Reading nutrition labels carefully helps identify the best option for your dietary needs. Look for varieties with minimal ingredients and no added sugars for the most nutritionally sound choice.

Health Benefits Beyond Calorie Count

Split pea soup offers numerous health advantages that extend beyond its moderate calories for split pea soup measurement:

• The high fiber content supports healthy digestion and blood sugar regulation
• Plant-based protein contributes to muscle maintenance without saturated fats
• Naturally gluten-free for those with dietary restrictions
• Rich in folate, which supports cardiovascular health
• Contains antioxidants that combat inflammation

These benefits make split pea soup a valuable component of balanced eating patterns, whether you're focusing on weight management, heart health, or general wellness.

Practical Tips for Calorie-Conscious Enjoyment

To maximize the nutritional benefits while managing calorie intake:

• Measure servings to avoid unintentional overeating
• Pair with a side salad for increased volume and nutrients
• Use smaller bowls to control portion sizes visually
• Add extra vegetables to increase nutrient density per calorie
• Store individual portions to prevent second helpings

These simple strategies help you enjoy this traditional comfort food while staying within your nutritional goals.

How many calories are in a typical restaurant serving of split pea soup?

Restaurant portions of split pea soup often exceed standard measurements, typically containing 250-400 calories per serving. This larger portion size (usually 1.5-2 cups) and potential additions like extra ham or cream contribute to the higher calorie count compared to standard 1-cup servings.

Can I make split pea soup without meat and still get good flavor?

Yes, you can create flavorful vegetarian split pea soup by using smoked paprika, liquid smoke, or kombu seaweed for depth. Sautéing vegetables like onions, carrots, and celery in a small amount of olive oil before adding broth creates a rich flavor base. Many find these meat-free versions contain approximately 150-200 calories per cup while maintaining excellent taste.

Does the calorie count differ between green and yellow split peas?

Green and yellow split peas have nearly identical nutritional profiles, with minimal difference in calorie content. Both varieties contain approximately 115-120 calories per ½ cup dry peas. The final soup's calorie count depends more on added ingredients than the pea variety itself.

How does split pea soup compare to other common soups nutritionally?

Split pea soup generally contains fewer calories than cream-based soups like broccoli cheddar (250-350 calories per cup) but slightly more than clear broth soups (100-150 calories). It offers significantly more protein and fiber than many other soup varieties, making it more satiating despite the moderate calorie count.

What's the best way to store homemade split pea soup for meal prep?

Cool the soup completely before storing in airtight containers. It keeps for 4-5 days in the refrigerator or up to 3 months in the freezer. For calorie-conscious meal prep, portion into 1-cup servings (approximately 180-250 calories depending on recipe) before storing. Reheat gently on the stove, adding water if needed to restore consistency.