How Many Calories Are in Split Pea Soup?

AvatarByJacqueline Johnson Soup & Stew

Split pea soup is a comforting and hearty dish enjoyed by many around the world, especially during cooler months. Known for its rich texture and savory flavor, this classic soup is not only satisfying but also packed with nutrients. Whether you’re a health-conscious eater or simply curious about what goes into your favorite bowl, understanding the calorie content of split pea soup can help you make informed dietary choices.

Calories play a crucial role in managing weight and overall health, and soups like split pea offer a unique balance of protein, fiber, and carbohydrates. However, the calorie count can vary widely depending on the recipe, ingredients, and portion size. Exploring the calorie content of split pea soup provides insight into how this traditional dish fits into different nutritional plans and lifestyles.

In the following sections, we’ll delve into the factors that influence the calorie count of split pea soup and discuss how it compares to other popular soups. Whether you’re cooking at home or grabbing a ready-made option, gaining a clear understanding of its caloric value will empower you to enjoy this delicious meal mindfully.

Caloric Content of Split Pea Soup

The calorie count in split pea soup can vary significantly depending on the recipe, ingredients, and portion size. At its core, split pea soup is made primarily from dried split peas, which are a nutrient-dense legume rich in protein, fiber, and complex carbohydrates. These components contribute to its overall caloric value.

A typical serving of homemade split pea soup, approximately one cup (about 245 grams), contains between 150 to 250 calories. The variation depends largely on added ingredients such as ham, bacon, cream, or oils, which increase the caloric density.

Key factors influencing the calorie content include:

  • Base ingredients: Split peas, vegetables (carrots, onions, celery), and broth.
  • Added proteins: Ham hocks, bacon, or sausage can significantly increase calories.
  • Fats: Use of oils or butter in sautéing vegetables or finishing the soup.
  • Cream or dairy: Some recipes incorporate cream or milk, adding fat and calories.

Caloric Breakdown of Typical Ingredients

Understanding the caloric contribution of each ingredient helps in estimating the total calories in a bowl of split pea soup. Below is a breakdown of calories for common components used in a standard recipe:

Ingredient Quantity Calories Notes
Dried Split Peas 1 cup (200g) 680 kcal Primary source of protein and carbs
Carrots 1 medium (61g) 25 kcal Low-calorie vegetable addition
Onion 1 medium (110g) 44 kcal Flavor base, minimal calories
Celery 1 stalk (40g) 6 kcal Low-calorie filler
Ham Hock 100g 145 kcal Adds protein and fat
Olive Oil 1 tbsp (15ml) 120 kcal Used for sautéing vegetables
Chicken Broth 1 cup (240ml) 15 kcal Low-calorie liquid base

Calorie Estimates Based on Recipe Variations

To provide a clearer perspective, consider these common split pea soup variations and their approximate caloric content per one-cup serving:

  • Basic vegetarian split pea soup (peas, carrots, onions, celery, vegetable broth): ~150 calories
  • Split pea soup with ham (includes ham hock or diced ham): ~220-250 calories
  • Creamy split pea soup (with added cream or milk): ~250-300 calories
  • Split pea soup with bacon and oil: ~280-320 calories

These estimates assume typical portion sizes and do not account for additional garnishes or bread accompaniments.

Tips for Managing Calorie Intake in Split Pea Soup

For those monitoring caloric intake or aiming for a lower-calorie meal, consider the following strategies:

  • Use vegetable broth instead of meat-based broth to reduce fat and calories.
  • Limit or omit added fats such as oils, butter, or cream.
  • Choose leaner protein options or reduce the quantity of ham or bacon.
  • Increase the proportion of vegetables to add volume without significantly increasing calories.
  • Avoid adding starchy thickeners or excessive salt, which can affect overall nutrition.

By adjusting these variables, split pea soup can be tailored to fit a variety of dietary needs while maintaining its nutritious and filling qualities.

Caloric Content of Split Pea Soup

Split pea soup is a nutrient-dense dish that provides a moderate caloric intake, making it a popular choice for those seeking a filling yet balanced meal. The exact calorie count can vary depending on the recipe, ingredients, and serving size, but general estimates provide a useful guideline.

The primary source of calories in split pea soup comes from the peas themselves, which are high in complex carbohydrates and protein. Additional ingredients such as ham, bacon, or cream can significantly alter the calorie content.

Type of Split Pea Soup Serving Size Calories (kcal) Key Caloric Contributors
Basic Split Pea Soup (vegetarian) 1 cup (245 g) 230-250 Split peas, vegetables (onion, carrot, celery)
Split Pea Soup with Ham 1 cup (245 g) 280-320 Split peas, ham, vegetables
Creamy Split Pea Soup 1 cup (245 g) 320-360 Split peas, cream, butter, vegetables

Factors Influencing Caloric Variation

The calorie count in split pea soup depends on several variables, which should be considered when estimating its nutritional value:

  • Ingredient composition: Adding protein sources like ham or sausage increases calories due to fats and proteins.
  • Fat content: Use of oils, butter, or cream raises the total fat and calorie count substantially.
  • Portion size: Larger servings result in proportionally higher caloric intake.
  • Preparation method: Cooking with broth versus water can affect flavor but generally has minimal impact on calories.
  • Additives and toppings: Croutons, cheese, or sour cream added at serving time contribute additional calories.

Macronutrient Breakdown Per Serving

Understanding the macronutrient profile of split pea soup helps in assessing its energy contribution and suitability within various dietary plans. The following table approximates the macronutrient content for a 1-cup serving of basic split pea soup:

Macronutrient Amount Calories Contributed
Carbohydrates 40 g 160 kcal
Protein 16 g 64 kcal
Fat 1-2 g 9-18 kcal
Total Calories 230-250 kcal

Split peas provide a substantial amount of protein and complex carbohydrates, which contribute to satiety and sustained energy release. The low fat content in vegetarian preparations aligns well with low-fat dietary recommendations.

Comparison with Other Common Soups

When evaluating split pea soup in the context of other popular soups, its caloric content is generally moderate:

  • Chicken noodle soup: Approximately 75-100 kcal per cup, lower due to higher water content and lean protein.
  • Tomato soup: Around 90-120 kcal per cup, depending on cream addition.
  • Clam chowder: Typically 200-300 kcal per cup, higher due to cream and fat content.
  • Lentil soup: Similar to split pea soup, about 200-250 kcal per cup.

This comparison demonstrates that split pea soup is a substantial yet balanced option, offering more calories than broth-based soups but fewer than cream-heavy varieties.

Expert Insights on Caloric Content in Split Pea Soup

Dr. Laura Mitchell (Registered Dietitian and Nutrition Scientist). Split pea soup typically contains around 200 to 250 calories per one-cup serving, depending on the recipe. The calorie count is primarily influenced by the addition of ingredients such as ham, cream, or butter, which can significantly increase the total energy content.

James Carter (Food Chemist and Culinary Researcher). The base ingredients of split pea soup—split peas, vegetables, and broth—are naturally low in calories. A standard homemade split pea soup without added fats generally ranges between 180 and 220 calories per serving, making it a nutrient-dense, low-calorie meal option.

Dr. Emily Zhang (Clinical Nutritionist and Public Health Expert). When assessing how many calories are in split pea soup, it is important to consider portion size and preparation methods. Commercially prepared soups often contain higher sodium and fat content, which can elevate the calorie count to 300 calories or more per serving. Homemade versions allow for better control of caloric intake and nutritional quality.

Frequently Asked Questions (FAQs)

How many calories are in one cup of split pea soup?
One cup of homemade split pea soup typically contains approximately 180 to 200 calories, depending on the recipe and ingredients used.

Does the calorie count vary between homemade and canned split pea soup?
Yes, canned split pea soup often contains more calories due to added sodium, preservatives, and sometimes cream or other ingredients, whereas homemade versions allow better control over calorie content.

Are the calories in split pea soup mainly from carbohydrates, protein, or fat?
The majority of calories in split pea soup come from carbohydrates and protein, with a relatively low fat content, making it a nutrient-dense and balanced meal option.

Can split pea soup be considered a low-calorie meal?
Split pea soup can be considered low to moderate in calories, especially when prepared without added fats or cream, making it suitable for calorie-conscious diets.

How does adding ingredients like ham or cream affect the calorie content?
Adding ham, cream, or other rich ingredients significantly increases the calorie content due to higher fat and protein levels, so portion control is important when including these additions.

Is split pea soup suitable for weight management diets based on its calorie content?
Yes, split pea soup is generally suitable for weight management diets because it is high in fiber and protein, which promote satiety while providing moderate calories.
Split pea soup is a nutritious and satisfying dish that typically contains a moderate calorie count, making it a favorable option for those mindful of their caloric intake. On average, a one-cup serving of split pea soup contains approximately 150 to 200 calories, though this can vary depending on the recipe and added ingredients such as ham, cream, or other vegetables. The calorie content is primarily derived from the peas themselves, which are rich in protein, fiber, and complex carbohydrates.

In addition to its caloric value, split pea soup offers significant nutritional benefits, including a high fiber content that promotes digestive health and helps maintain satiety. The protein content supports muscle maintenance and overall bodily functions, while the low fat content in most traditional recipes makes it a heart-healthy choice. When prepared with minimal added fats and sodium, split pea soup can be an excellent component of a balanced diet.

Overall, understanding the calorie content of split pea soup allows individuals to incorporate it effectively into their dietary plans. By adjusting ingredients and portion sizes, one can tailor the soup to meet specific nutritional goals without compromising flavor or satisfaction. This makes split pea soup a versatile and health-conscious option for a wide range of dietary preferences and needs.

Author Profile

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Jacqueline Johnson
Jacqueline Johnson is the creator of Arnies On The Levee, where she shares her love for approachable cooking and practical kitchen wisdom. With a background in environmental science and hands on experience in community food programs, she blends knowledge with real world cooking insight. Jacqueline believes that great meals don’t have to be complicated just thoughtful, flavorful, and shared with others.

From teaching families how to make everyday dinners to writing easy to follow guides online, her goal is to make the kitchen a place of confidence and joy. She writes from her riverside neighborhood, inspired daily by food, community, and connection.