Split pea soup stands out as a nutritional powerhouse among comfort foods. This traditional dish made from dried split peas offers exceptional health benefits while delivering satisfying flavor. Understanding the complete nutritional profile helps you maximize its benefits in your diet.
Nutritional Breakdown of Split Pea Soup
When evaluating split pea soup nutrition facts per serving, it's essential to distinguish between homemade and canned varieties. The following table shows the comprehensive nutritional value of a standard 1-cup (245g) serving of homemade split pea soup prepared without ham or excessive salt:
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 231 | - |
| Total Fat | 1.7g | 2% |
| Saturated Fat | 0.3g | 2% |
| Cholesterol | 0mg | 0% |
| Sodium | 24mg | 1% |
| Total Carbohydrates | 41g | 15% |
| Dietary Fiber | 17g | 68% |
| Sugars | 7g | - |
| Protein | 16g | 32% |
| Vitamin A | 25% DV | 25% |
| Vitamin C | 20% DV | 20% |
| Calcium | 6% DV | 6% |
| Iron | 25% DV | 25% |
| Potassium | 28% DV | 28% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Split Pea Soup
The impressive split pea soup nutrition facts translate to significant health advantages. This legume-based soup delivers plant-powered nutrition that supports multiple aspects of wellness.
Heart Health Support
With its high fiber content (17g per serving) and absence of cholesterol, split pea soup actively supports cardiovascular health. The soluble fiber helps reduce LDL ("bad") cholesterol levels, while potassium regulates blood pressure. Research shows regular consumption of legume-based soups like split pea soup correlates with reduced risk of heart disease.
Digestive Health Benefits
The substantial fiber content in split pea soup nutrition facts per serving promotes healthy digestion in multiple ways. The 17g of fiber—68% of your daily requirement—feeds beneficial gut bacteria while adding bulk to stool. This dual action helps prevent both constipation and diarrhea, creating optimal digestive conditions.
Weight Management Properties
For those asking is split pea soup good for weight loss, the answer lies in its nutritional composition. The combination of high protein (16g) and high fiber creates exceptional satiety. Studies indicate that meals rich in both protein and fiber increase feelings of fullness while reducing subsequent calorie intake, making split pea soup an excellent addition to weight management plans.
Homemade vs. Canned Split Pea Soup Nutrition
When comparing split pea soup nutritional value, preparation method significantly impacts the final profile. Understanding these differences helps you make informed choices.
Key Differences in Nutritional Profile
Commercial canned varieties often contain substantially more sodium—sometimes exceeding 800mg per serving—compared to the 24mg found in homemade versions. Many store-bought options also include added sugars and preservatives that diminish the pure nutritional benefits of split peas.
The split pea soup calories and protein content remain relatively consistent between homemade and quality canned versions, but the fiber content may decrease in processed varieties due to refining. For optimal nutritional value of homemade split pea soup, prepare it with fresh vegetables and minimal added salt.
Dietary Considerations
Split pea soup fits well within multiple dietary frameworks thanks to its versatile nutritional profile.
Vegetarian and Vegan Nutrition
Traditional split pea soup nutrition facts change slightly when prepared without meat. A vegan version maintains the impressive protein content (15-16g per serving) while eliminating animal products. This makes it an excellent protein source for plant-based diets, providing complete amino acid profiles when paired with grains.
Low-Sodium Adaptation
For those monitoring sodium intake, homemade preparation allows complete control. The natural sodium content in split peas is minimal, with most sodium in commercial versions coming from added salt. By preparing your own, you can enjoy the split pea soup fiber content and benefits while keeping sodium levels appropriate for hypertension management.
Maximizing Nutritional Benefits
To get the most from your split pea soup nutrition facts, consider these preparation tips:
- Add leafy greens like spinach or kale during the last 5 minutes of cooking to boost vitamin K and iron content
- Include vitamin C-rich vegetables like tomatoes or bell peppers to enhance iron absorption
- Use vegetable broth instead of water for additional nutrients
- Add a squeeze of lemon juice before serving to increase antioxidant availability
- Pair with whole grain bread to create a complete protein profile
These simple modifications transform split pea soup from a simple comfort food into a comprehensive nutritional powerhouse that delivers maximum health benefits per serving.
Frequently Asked Questions
How does split pea soup compare to other legume soups nutritionally?
Split pea soup typically contains more protein and fiber than many other legume soups. Compared to lentil soup, split pea offers slightly higher protein content (16g vs 13g per serving) and significantly more fiber (17g vs 11g). Unlike some bean soups, split peas break down completely during cooking, creating a naturally creamy texture without added dairy.
Is split pea soup suitable for diabetics?
Yes, split pea soup makes an excellent choice for diabetes management. Its high fiber content (17g per serving) slows glucose absorption, preventing blood sugar spikes. The low glycemic index of split peas, combined with their protein content, creates stable energy release. For best results, prepare without added sugars and monitor portion sizes as part of a balanced meal plan.
Can split pea soup help with digestion issues?
Absolutely. The exceptional fiber content in split pea soup (17g per serving, or 68% of daily needs) promotes healthy digestion by adding bulk to stool and feeding beneficial gut bacteria. Unlike some high-fiber foods that cause gas, properly prepared split pea soup (with thorough cooking and optional digestive spices like cumin) typically causes minimal bloating while supporting regular bowel function.
How can I reduce gas production when eating split pea soup?
To minimize digestive discomfort, soak split peas for several hours before cooking, change the cooking water once during preparation, and add digestive spices like cumin, ginger, or fennel seeds. Start with smaller portions (½ cup) and gradually increase as your digestive system adjusts. Properly cooked split peas are generally easier to digest than whole legumes due to their broken structure.
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