How Many Calories Are in a Bowl of Split Pea Soup?

AvatarByCynthia Crase Soup & Stew

Split pea soup is a comforting and hearty dish enjoyed by many around the world, especially during chilly days when a warm bowl feels like the perfect remedy. Beyond its rich flavor and satisfying texture, split pea soup is often celebrated for its nutritional benefits, making it a popular choice for those seeking a wholesome meal. But if you’re mindful of your calorie intake or simply curious about how this classic soup fits into your diet, understanding its caloric content becomes essential.

When considering how many calories are in split pea soup, it’s important to recognize that the answer can vary based on the recipe and ingredients used. Factors such as added meats, vegetables, and seasoning all play a role in determining the final calorie count. This variability means that whether you’re enjoying a homemade batch or a store-bought variety, the caloric information can differ significantly.

In the following sections, we’ll explore the typical calorie range found in split pea soup, discuss what influences these numbers, and offer insights into how you can enjoy this nutritious dish while keeping your dietary goals in mind. Whether you’re tracking calories for weight management or simply want to make informed food choices, understanding the calorie content of split pea soup is a great place to start.

Caloric Content of Split Pea Soup

The calorie count in split pea soup can vary significantly depending on the recipe and serving size. Generally, split pea soup is considered a low- to moderate-calorie dish, making it a popular choice for those seeking nutritious and filling meals without excessive caloric intake.

A typical 1-cup (about 245 grams) serving of homemade split pea soup contains approximately 180 to 230 calories. The variation depends on ingredients such as added fats, meats (like ham), or cream, which can increase the calorie density.

Key factors influencing the calorie content include:

  • Base ingredients: Split peas, vegetables, and broth contribute the majority of calories, primarily from complex carbohydrates and protein.
  • Added fats: Oils, butter, or fatty meats increase calorie content.
  • Additional proteins: Ham or bacon adds calories and fat.
  • Cream or dairy: Cream-based versions are higher in calories.

Macronutrient Breakdown

Split pea soup is not only about calories but also about the quality of macronutrients provided. It typically offers a good balance of carbohydrates, protein, and minimal fat, supporting satiety and nutritional needs.

The table below outlines the average macronutrient values per 1-cup serving of a standard homemade split pea soup:

Nutrient Amount per 1 Cup (245g) % Daily Value*
Calories 200 kcal 10%
Protein 12 g 24%
Carbohydrates 30 g 10%
Dietary Fiber 8 g 32%
Fat 2 g 3%
Sodium 600 mg 25%

*Percent Daily Values are based on a 2,000 calorie diet.

Variations Affecting Caloric Values

Different recipes and preparation methods can alter the caloric content of split pea soup significantly:

  • Ham or bacon additions: Incorporating ham can add 50–100 calories per serving due to fat and protein.
  • Cream or milk: Adding cream or whole milk increases fat and calorie content substantially.
  • Vegetable-only versions: Soups made without meat or cream tend to be lower in calories, typically under 180 per serving.
  • Store-bought canned soups: These often contain added sodium and preservatives and may have higher calories depending on the brand and formulation.

Calorie Comparison with Other Soups

Split pea soup is relatively calorie-efficient compared to many creamy or meat-heavy soups. Below is a comparison of calories per 1-cup serving for common soup types:

Soup Type Calories (per 1 cup)
Split Pea Soup (homemade) 180–230 kcal
Chicken Noodle Soup 75–100 kcal
Clam Chowder 200–250 kcal
Beef Stew 250–300 kcal
Tomato Soup (creamy) 150–200 kcal

This comparison highlights that split pea soup provides a moderate calorie option that balances nutrient density with energy content.

Tips for Managing Calorie Intake with Split Pea Soup

To optimize split pea soup for calorie-conscious diets, consider the following recommendations:

  • Use lean meats such as diced turkey instead of ham.
  • Limit added fats like butter or oil.
  • Incorporate plenty of vegetables to increase volume without adding calories.
  • Choose low-sodium broth to reduce sodium intake.
  • Avoid cream or substitute with low-fat milk or plant-based alternatives.
  • Control portion sizes to align with daily caloric goals.

By applying these strategies, split pea soup can be a versatile and nutritious option for weight management and overall health.

Caloric Content of Split Pea Soup

Split pea soup is a nutrient-dense dish primarily composed of split peas, water or broth, vegetables, and sometimes meat such as ham. The calorie content of split pea soup varies depending on the recipe and serving size, but it generally offers a moderate calorie count combined with high fiber and protein.

The average calories in split pea soup can be understood by examining the main components:

  • Split peas: These legumes provide complex carbohydrates, fiber, and plant-based protein, contributing a significant portion of the calories.
  • Vegetables: Common additions like onions, carrots, and celery add minimal calories but enhance flavor and nutrient density.
  • Broth or stock: Using vegetable or chicken broth typically adds few calories unless it contains added fats.
  • Meat or fat: Ingredients like ham or added oils increase the calorie content substantially.

Calorie Breakdown per Serving

Below is a general guideline for the calorie content in a standard 1-cup (about 245 grams) serving of split pea soup, based on common recipes:

Type of Split Pea Soup Calories per 1 Cup Serving Protein (g) Carbohydrates (g) Fat (g) Fiber (g)
Basic Split Pea Soup (vegetarian, broth-based) 150–180 kcal 9–11 25–30 1–2 8–10
Split Pea Soup with Ham 200–250 kcal 12–15 25–30 3–5 8–10
Creamy Split Pea Soup (with added cream or butter) 250–300 kcal 10–12 25–30 10–15 8–10

Factors Influencing Calorie Variation

The calorie content of split pea soup is not fixed and depends on several factors:

  • Ingredients: Adding ham, bacon, cream, or butter increases fat and calorie content significantly compared to a basic vegetable and legume soup.
  • Serving size: Larger portions will naturally contain more calories. Restaurants or homemade recipes may serve different volumes.
  • Preparation method: Use of oil or butter to sauté vegetables before adding peas or broth adds calories from fat.
  • Broth choice: Cream-based or richer broths contribute more calories than water or low-sodium vegetable broth.

Nutritional Benefits Relative to Caloric Content

While split pea soup contains a moderate number of calories, it is also a nutrient-rich food offering several health benefits:

  • High protein: Split peas provide a substantial amount of plant-based protein, supporting muscle maintenance and satiety.
  • Rich in dietary fiber: The fiber content aids digestion, promotes a feeling of fullness, and helps regulate blood sugar.
  • Low fat: Basic recipes are low in fat, especially saturated fat, which is beneficial for heart health.
  • Micronutrients: Contains important vitamins and minerals such as B vitamins, iron, potassium, and magnesium.

Given its balance of macronutrients and micronutrients, split pea soup is often recommended as part of a balanced diet, offering a nutritious way to manage calorie intake without sacrificing fullness or flavor.

Expert Perspectives on Caloric Content in Split Pea Soup

Dr. Emily Hartman (Registered Dietitian and Nutrition Scientist). Split pea soup typically contains around 200 to 250 calories per one-cup serving, depending on the recipe and added ingredients. The high fiber and protein content from the peas contribute to its satiating effect, making it a nutritious option for weight management.

Michael Chen (Clinical Nutritionist and Author of “Legumes and Health”). The caloric value of split pea soup can vary significantly based on preparation methods. Homemade versions without cream or fatty meats usually stay under 250 calories per serving, whereas commercially prepared soups may have higher calorie counts due to added oils and sodium.

Dr. Sandra Lopez (Food Scientist specializing in Plant-Based Foods). When analyzing split pea soup, the calorie content is primarily derived from complex carbohydrates and plant-based protein. A standard serving averages about 220 calories, but this can increase if ingredients like ham or butter are included. Understanding these variables is essential for accurate dietary planning.

Frequently Asked Questions (FAQs)

How many calories are in a typical serving of split pea soup?
A standard 1-cup serving of homemade split pea soup contains approximately 180 to 210 calories, depending on the recipe and ingredients used.

Do the calories in split pea soup vary significantly between homemade and store-bought versions?
Yes, store-bought split pea soups often contain added fats, sodium, and preservatives, which can increase the calorie content compared to homemade versions.

Are split pea soups considered low-calorie meals?
Split pea soup is relatively low in calories while being nutrient-dense and high in protein and fiber, making it a healthy, filling option for most diets.

How do additional ingredients affect the calorie count of split pea soup?
Ingredients such as ham, bacon, cream, or added oils can significantly increase the calorie content of split pea soup.

Is split pea soup suitable for weight management diets based on its calorie content?
Yes, due to its high fiber and protein content and moderate calorie count, split pea soup can be an effective component of weight management plans.

Can the calorie content of split pea soup be reduced without compromising flavor?
Reducing added fats and using vegetable broth instead of cream or fatty meats can lower calories while maintaining flavor through herbs and spices.
Split pea soup is a nutritious and satisfying dish that typically contains a moderate calorie count, making it a favorable option for those monitoring their caloric intake. On average, a one-cup serving of homemade split pea soup contains approximately 150 to 200 calories, though this can vary depending on the specific recipe and added ingredients such as ham, cream, or additional vegetables. The calorie content is primarily derived from the peas themselves, which are rich in protein and fiber, contributing to a feeling of fullness and sustained energy.

Understanding the calorie content of split pea soup is essential for individuals aiming to maintain or lose weight, as well as for those managing dietary restrictions. The soup’s high fiber content supports digestive health and can aid in blood sugar regulation. Additionally, split pea soup is generally low in fat and can be prepared in a heart-healthy manner by minimizing added fats and using lean protein sources.

In summary, split pea soup offers a balanced nutritional profile with a reasonable calorie range that fits well within a healthy diet. When prepared thoughtfully, it serves as a wholesome, low-calorie meal option that provides essential nutrients and promotes satiety. Being mindful of portion sizes and recipe variations will help individuals accurately assess the caloric impact of this classic

Author Profile

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Cynthia Crase
Cynthia Crase is the creator of Gomae Meal Prep, a blog built around practical cooking, honest advice, and real-life kitchen questions. Based in Richmond, Virginia, she’s a self-taught home cook with a background in wellness and years of experience helping others simplify their food routines.

Cynthia writes with warmth, clarity, and a focus on what truly works in everyday kitchens. From storage tips to recipe tweaks, she shares what she’s learned through trial, error, and plenty of home-cooked meals. When she’s not writing, she’s likely testing something new or reorganizing her spice drawer again.