Pea Soup Nutrition: Facts and Health Benefits

A single serving (1 cup) of homemade split pea soup typically contains 150-200 calories, 8-12g protein, 10-15g fiber, and is rich in vitamins A, C, K, and B vitamins. It provides substantial iron, potassium, and magnesium while being naturally low in fat. Canned versions often contain higher sodium levels (800-1000mg per serving) compared to homemade preparations.

Pea soup stands as a nutritional powerhouse among comfort foods, delivering exceptional health benefits through its simple, plant-based ingredients. This traditional dish transforms humble split peas into a nutrient-dense meal that supports multiple aspects of wellness. Understanding the complete nutritional profile helps maximize its health potential while addressing common dietary concerns.

Nutritional Breakdown of Pea Soup

The nutritional composition varies based on preparation methods and additional ingredients. Homemade versions generally offer superior nutritional value compared to canned alternatives, particularly regarding sodium content and preservatives.

Nutrient	Homemade (1 cup)	Canned (1 cup)	Daily Value %
Calories	165	190	8%
Protein	11g	9g	22%
Fiber	13g	8g	46%
Sodium	150mg	850mg	6-37%
Vitamin A	35% DV	20% DV	35%
Vitamin K	40% DV	25% DV	40%
Iron	20% DV	15% DV	20%

Health Benefits of Regular Pea Soup Consumption

The impressive nutritional profile translates to significant health advantages. The high fiber content in pea soup nutrition supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. This same fiber helps regulate blood sugar levels, making pea soup an excellent choice for individuals managing diabetes.

Research shows that the combination of protein and fiber creates exceptional satiety, helping with weight management by reducing overall calorie intake throughout the day. The potassium content in pea soup nutrition facts supports healthy blood pressure regulation, while the array of antioxidants combats oxidative stress.

Nutritionists particularly value pea soup for its plant-based protein profile. Unlike many vegetarian protein sources, split peas provide a relatively complete amino acid profile when combined with grains, making it valuable for vegetarian and vegan diets. The iron content, while non-heme (plant-based), becomes more bioavailable when consumed with vitamin C-rich ingredients like tomatoes or lemon juice.

Homemade vs. Canned Pea Soup: Nutritional Comparison

Understanding the differences between preparation methods helps optimize pea soup nutrition benefits. Homemade versions allow complete control over ingredients and sodium levels. By omitting added salt and incorporating fresh vegetables like carrots, celery, and onions, you significantly enhance the vitamin and mineral content.

Canned pea soup convenience comes with trade-offs. Most commercial varieties contain substantially higher sodium levels, sometimes exceeding 30% of the daily recommended limit per serving. Some brands add preservatives and thickeners that reduce overall nutritional quality. However, low-sodium canned options provide a reasonable compromise for those with limited cooking time.

When evaluating canned pea soup nutrition facts, look for products with at least 5g of fiber per serving and less than 400mg sodium. Many premium brands now offer organic, preservative-free options that better preserve the natural nutritional benefits of split peas.

Dietary Considerations and Adaptations

Pea soup fits well within numerous dietary frameworks. For weight management, the high fiber and protein content creates lasting fullness while keeping calorie density moderate. Those following heart-healthy diets benefit from the absence of cholesterol and saturated fats in traditional pea soup recipes.

Individuals managing kidney conditions should monitor portion sizes due to the potassium content in pea soup nutrition facts. Those with gout may need to moderate consumption as legumes contain purines, though research shows moderate legume consumption doesn't significantly impact most gout sufferers.

To enhance nutritional value, consider these adaptations:

• Add leafy greens like spinach or kale for additional vitamins
• Incorporate turmeric or ginger for anti-inflammatory benefits
• Use vegetable broth instead of water for deeper nutrient profile
• Add a splash of vinegar or lemon juice to increase mineral absorption

Maximizing Nutritional Benefits

To fully leverage pea soup nutrition advantages, proper preparation techniques matter. Soaking split peas for several hours before cooking reduces cooking time and improves digestibility. Avoid overcooking, which can degrade heat-sensitive vitamins like vitamin C.

Serving pea soup with whole grain bread creates a complete protein profile through complementary amino acids. The addition of healthy fats like olive oil enhances absorption of fat-soluble vitamins (A, D, E, K) naturally present in the soup.

Nutrition professionals recommend consuming pea soup as part of a varied diet rather than relying on it exclusively. Its nutritional strengths complement other plant-based foods, creating a synergistic effect that supports overall health better than any single food could achieve alone.

Is pea soup good for weight loss?

Yes, pea soup supports weight loss due to its high fiber and protein content which promotes satiety. A single serving provides 10-15g of fiber and 8-12g of protein while containing only 150-200 calories, helping reduce overall calorie intake throughout the day.

How does homemade pea soup nutrition compare to canned versions?

Homemade pea soup typically contains significantly less sodium (about 150mg per serving versus 850mg in canned versions) and more fiber (13g versus 8g). It also allows for additional nutrient-dense ingredients like fresh vegetables without preservatives found in many commercial varieties.

What vitamins are abundant in pea soup?

Pea soup is particularly rich in vitamin A (35% of daily value), vitamin K (40% DV), and several B vitamins including folate. It also provides good amounts of vitamin C, though some is lost during cooking. The vitamin content increases when prepared with additional vegetables like carrots and tomatoes.

Can pea soup help with digestion?

Yes, the high fiber content (10-15g per serving) in pea soup significantly supports digestive health. This fiber promotes regular bowel movements, feeds beneficial gut bacteria, and helps maintain a healthy digestive tract. The soluble fiber in particular helps regulate digestion and prevent constipation.