Split Pea Soup with Ham Calories: Complete Nutritional Guide

A standard 1-cup (245g) serving of traditional split pea soup with ham contains approximately 220-260 calories. The exact count varies based on recipe specifics including ham quantity, added fats, and additional ingredients like vegetables or seasonings.

Understanding the precise calorie content of split pea soup with ham is essential for anyone tracking their nutritional intake. This hearty, protein-rich soup makes a satisfying meal, but its caloric value depends significantly on preparation methods and ingredient proportions.

Factors That Influence Calorie Count in Split Pea Soup

Several variables affect the calories in homemade split pea soup with ham, making it important to consider these elements when calculating your specific serving:

• Ham quantity and cut: Smoked ham hock versus lean diced ham significantly impacts fat and calorie content
• Serving size: Restaurant portions often exceed standard 1-cup servings, potentially doubling calorie intake
• Added fats: Recipes using olive oil, butter, or bacon grease increase calories substantially
• Additional ingredients: Carrots, celery, onions add minimal calories, while potatoes or cream boost counts
• Cooking method: Long simmering can concentrate flavors but doesn't change calorie density

Nutritional Breakdown Per Standard Serving

Nutrient	Amount	% Daily Value*
Calories	240	12%
Total Fat	8g	10%
Saturated Fat	2.5g	13%
Cholesterol	15mg	5%
Sodium	750mg	33%
Total Carbohydrates	30g	11%
Dietary Fiber	12g	43%
Sugars	4g	-
Protein	15g	30%

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

Homemade vs. Canned Split Pea Soup Calorie Comparison

When evaluating calories in canned split pea soup with ham versus homemade versions, significant differences emerge:

• Homemade soup: Typically 200-260 calories per cup, with control over sodium and fat content
• Commercial canned versions: Often range from 180-300 calories per serving, with higher sodium (frequently 800-1000mg)
• Restaurant servings: Can contain 300-450 calories due to larger portions and added fats

Brands like Campbell's, Progresso, and Amy's Kitchen each have different nutritional profiles. Always check labels for exact calories in split pea soup with ham from specific brands, as "low sodium" or "reduced fat" versions alter the nutritional equation.

Health Benefits Beyond Calorie Count

While monitoring split pea soup with ham calories per serving, don't overlook its substantial nutritional advantages:

• High fiber content (12g per serving) promotes digestive health and satiety
• Substantial protein (15g) supports muscle maintenance
• Rich in vitamins A, B, C, and K from vegetables and legumes
• Mineral-dense with iron, magnesium, and potassium
• Low glycemic index makes it suitable for blood sugar management

Creating Lower-Calorie Split Pea Soup

If you're watching your intake but still want this comforting meal, consider these modifications for reduced calorie split pea soup with ham:

• Use lean ham trimmings instead of fatty ham hocks
• Remove visible fat from ham before adding to soup
• Skim fat from the surface after cooking
• Increase vegetable content (carrots, celery, tomatoes) for volume with minimal calories
• Replace half the water with low-sodium vegetable broth
• Avoid adding extra fats like butter or olive oil

These adjustments can reduce the calories in split pea soup with ham to approximately 160-200 per serving while maintaining flavor and nutritional value.

Portion Control Strategies

Even healthy foods contribute to weight gain when consumed in excess. For accurate calorie tracking for split pea soup with ham:

• Measure servings with a standard measuring cup rather than eyeballing
• Use smaller bowls to create visual satisfaction with appropriate portions
• Pair with a side salad instead of bread to increase meal volume without excess calories
• Consider splitting restaurant portions to take home half immediately
• Weigh ham ingredients before cooking for precise calculation

When Split Pea Soup Fits Into Balanced Nutrition

This traditional dish works well within various dietary approaches when you understand its nutritional facts for split pea soup with ham:

• Weight management: High protein and fiber content promotes fullness
• Heart-healthy diets: Naturally low in saturated fat when prepared properly
• Diabetes-friendly meals: Low glycemic index helps maintain stable blood sugar
• Vegetarian adaptations: Substitute ham with smoked paprika and mushrooms for similar flavor profile

Remember that while monitoring calories in split pea soup with ham, the quality of those calories matters more than the number alone. The nutrient density of this soup makes it a valuable component of a balanced diet.

How many calories are in a bowl of split pea soup with ham?

A standard bowl (1 cup or 245g) of traditional split pea soup with ham contains approximately 220-260 calories. Restaurant portions often exceed this standard serving size, potentially containing 300-450 calories depending on preparation methods and added ingredients.

Is split pea soup with ham good for weight loss?

Split pea soup with ham can support weight loss efforts due to its high protein (15g) and fiber (12g) content per serving, which promotes satiety. However, portion control is essential, as a single serving contains 220-260 calories. Using lean ham and minimizing added fats creates a more weight-loss-friendly version with approximately 160-200 calories per serving.

How does homemade split pea soup compare to canned in terms of calories?

Homemade split pea soup with ham typically contains 200-260 calories per cup, with the advantage of controlling sodium and fat content. Canned versions vary by brand but generally range from 180-300 calories per serving, often with higher sodium content (800-1000mg). "Low sodium" or "reduced fat" canned options provide alternatives for those monitoring specific nutritional aspects.

What makes split pea soup high in calories?

The primary calorie contributors in split pea soup with ham are the ham (particularly fatty cuts like ham hock), any added fats (butter, olive oil, or bacon grease), and the natural carbohydrates from the split peas. A standard serving contains approximately 30g of carbohydrates from the peas, 8g of fat from the ham and any added fats, and 15g of protein, collectively creating the 220-260 calorie range per cup.

Can I make split pea soup with ham lower in calories?

Yes, you can significantly reduce the calories in split pea soup with ham by using lean ham trimmings instead of fatty ham hocks, removing visible fat from the ham before cooking, skimming fat from the surface after cooking, increasing vegetable content for volume, and avoiding added fats like butter or olive oil. These modifications can lower the calorie count to approximately 160-200 per serving while maintaining flavor and nutritional benefits.