Ham and Split Pea Soup Calories: Exact Count Per Serving

A standard 1-cup (245g) serving of traditional ham and split pea soup contains approximately 220 calories. This hearty soup typically provides 11g protein, 32g carbohydrates, 6g fat, and 9g fiber, making it a nutrient-dense option for those seeking satisfying, moderately-caloric meals.

Understanding the exact calories in ham and split pea soup is essential for anyone tracking their nutritional intake. Whether you're managing weight, following a specific diet plan, or simply making informed food choices, having precise calorie information helps you maintain control over your daily consumption.

Nutritional Profile of Ham and Split Pea Soup

While the calorie count serves as a starting point, the complete nutritional profile reveals why this classic comfort food deserves consideration in balanced meal planning. Traditional ham and split pea soup delivers more than just energy value—it offers substantial nutritional benefits that contribute to overall wellness.

Nutrient	Amount per 1 Cup (245g)	% Daily Value*
Calories	220	11%
Total Fat	6g	8%
Saturated Fat	2g	10%
Cholesterol	15mg	5%
Sodium	780mg	34%
Total Carbohydrate	32g	12%
Dietary Fiber	9g	32%
Sugars	5g	-
Protein	11g	22%
Iron	3.6mg	20%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Factors That Influence Calorie Count in Ham and Split Pea Soup

The exact calories in homemade ham and split pea soup can vary significantly based on preparation methods and ingredient choices. Understanding these variables helps you customize the soup to meet specific dietary requirements while maintaining its comforting essence.

Ham Selection Matters

The type and amount of ham used dramatically affects the final calorie count. A soup made with lean ham hock will contain fewer calories than one prepared with fatty ham shank or additional bacon. For those tracking calories in canned ham and split pea soup versus homemade versions, the canned variety often contains higher sodium levels but similar calorie counts.

Cooking Method Impact

How you prepare your soup influences its nutritional profile. Skimming fat from the surface during cooking reduces the total fat content, while adding extra vegetables like carrots, celery, and onions increases fiber without substantially raising calories. Understanding calories in split pea soup with ham bone versus soup made with pre-cooked ham helps make informed choices.

Health Benefits of Ham and Split Pea Soup

Despite its comforting richness, traditional ham and split pea soup offers several health benefits that extend beyond its moderate calorie count. The combination of legumes and lean protein creates a nutritionally balanced meal that supports various aspects of wellness.

Split peas provide an excellent source of plant-based protein and dietary fiber, promoting digestive health and creating lasting satiety. The fiber content—approximately 9 grams per serving—represents nearly one-third of your daily requirement, making this soup particularly valuable for those seeking high-fiber meal options.

When considering calories in ham and split pea soup for weight loss, the high protein and fiber content work synergistically to keep you feeling full longer, potentially reducing overall calorie consumption throughout the day. This makes it a strategic choice for weight management when portion sizes are controlled.

Customizing Your Soup for Specific Dietary Goals

Whether you're following a low-sodium diet, managing diabetes, or pursuing weight loss, you can adapt traditional ham and split pea soup to align with your nutritional objectives without sacrificing flavor.

Lower-Calorie Version (Approx. 180 calories per cup)

• Use low-sodium ham or reduced-fat ham
• Remove visible fat from ham before cooking
• Increase vegetable content (carrots, celery, onions)
• Reduce added fats like olive oil or butter
• Add extra water or low-sodium broth for volume

Lower-Sodium Version (Approx. 300mg sodium per cup)

• Use low-sodium ham or turkey ham
• Prepare with unsalted broth or water
• Add flavor with herbs (thyme, rosemary) instead of salt
• Rinse canned ham before use
• Include potassium-rich vegetables like tomatoes

How Ham and Split Pea Soup Compares to Other Comfort Foods

When evaluating calories in ham and split pea soup versus other soups, this classic recipe holds its own as a relatively nutritious comfort food option. Consider these comparisons:

• Cream of mushroom soup: Typically 250-300 calories per cup with higher fat content
• Chicken noodle soup: Approximately 150-200 calories but often lower in fiber
• Beef stew: Usually 250-350 calories with higher saturated fat content
• Minestrone: Around 180-220 calories but generally lower in protein

The unique combination of protein from ham and fiber from split peas creates a nutritional profile that offers better satiety per calorie than many other comfort food options. This makes understanding the precise calories in split pea soup with ham valuable for those balancing enjoyment with nutritional goals.

Practical Serving Recommendations

For most adults maintaining a standard 2,000-calorie diet, a single 1-cup serving of traditional ham and split pea soup represents approximately 11% of daily caloric needs. However, appropriate portion sizes depend on individual factors including age, gender, activity level, and health goals.

Those specifically tracking calories in ham and split pea soup for weight loss might consider these serving guidelines:

• Maintenance: 1.5 cups (330 calories) as a main dish
• Moderate weight loss: 1 cup (220 calories) with side salad
• Aggressive weight management: ¾ cup (165 calories) with extra vegetables

Remember that the high fiber content means this soup creates significant fullness despite its moderate calorie count. Pairing it with a small whole-grain roll or additional non-starchy vegetables can create a complete, satisfying meal without excessive calorie intake.

Maximizing Nutritional Value in Your Soup

You can enhance the nutritional profile of ham and split pea soup while maintaining its comforting qualities through strategic ingredient additions:

• Add leafy greens like spinach or kale during the last 5 minutes of cooking for extra vitamins
• Incorporate diced tomatoes for additional antioxidants and flavor complexity
• Include a splash of vinegar or lemon juice to enhance mineral absorption
• Add a small amount of turmeric for anti-inflammatory benefits
• Stir in fresh herbs just before serving for flavor without added calories

These modifications can transform your traditional recipe into an even more nutritionally dense meal while keeping the calories in ham and split pea soup within a reasonable range for most dietary plans.

Storage and Reheating Considerations

Proper storage affects both food safety and nutritional retention. When storing homemade ham and split pea soup:

• Cool quickly before refrigerating (within 2 hours of cooking)
• Store in airtight containers for up to 4 days in the refrigerator
• Freeze in portion-sized containers for up to 3 months
• Reheat gently to preserve texture and nutrient content

Interestingly, allowing the soup to rest overnight often improves both flavor and texture, as the split peas fully absorb the broth. This doesn't significantly alter the calories in split pea soup with ham but may affect perceived satiety due to improved texture and flavor development.

How many calories are in a cup of ham and split pea soup?

A standard 1-cup (245g) serving of traditional ham and split pea soup contains approximately 220 calories. This can vary between 200-250 calories depending on the specific recipe, amount of ham used, and additional ingredients.

Is ham and split pea soup good for weight loss?

Ham and split pea soup can be part of a weight loss plan due to its high protein (11g) and fiber (9g) content per serving, which promotes satiety. A single cup contains about 220 calories, making it relatively moderate in calories while providing substantial fullness. For weight loss, consider preparing a lower-calorie version with lean ham and extra vegetables.

How does homemade ham and split pea soup compare to canned versions nutritionally?

Homemade ham and split pea soup typically contains fewer preservatives and allows for sodium control compared to canned versions. While calorie counts are similar (around 220 per cup), homemade versions often have higher fiber content due to using whole split peas rather than processed ingredients. Canned versions frequently contain 30-50% more sodium unless specifically labeled as low-sodium.

What makes split pea soup high in fiber?

Split pea soup is high in fiber because split peas themselves are an excellent source of dietary fiber, containing about 16g per cooked cup. In a standard ham and split pea soup recipe, the legumes break down during cooking but retain their fiber content, resulting in approximately 9g of fiber per serving. This high fiber content contributes significantly to the soup's satiety value and digestive benefits.

Can I reduce the calories in ham and split pea soup significantly without losing flavor?

Yes, you can reduce calories in ham and split pea soup by 20-30% while maintaining flavor by using lean ham varieties, removing visible fat, increasing vegetable content (carrots, celery, onions), and using low-sodium broth instead of additional fats. Adding herbs like thyme, rosemary, and bay leaves enhances flavor without adding calories. A well-prepared lower-calorie version can contain approximately 180 calories per cup while remaining flavorful and satisfying.