Pea soup with sausage

Lunch

Item Rating: 78/100

1 serving (250 grams) contains 250 calories, 15.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		235.8
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		28.3 mg	9%
Sodium		754.7 mg	32%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	7.5 g	26%
	Sugars	4.7 g
protein		14.2 g	28%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		1.9 mg	10%
Potassium		471.7 mg	10%

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

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 84 cal (33.2%)

Protein: 56 cal (22.3%)

Carbs: 113 cal (44.5%)

About Pea soup with sausage

Pea soup with sausage is a hearty dish commonly associated with European cuisines, particularly Dutch, German, and Scandinavian traditions. It is typically made with dried split peas, sausages like smoked or cured varieties, vegetables such as carrots, onion, and celery, and seasoned with herbs. Nutritionally, this dish is rich in protein, fiber, and essential nutrients such as iron, potassium, and vitamin C. Split peas are a notable source of plant-based protein and soluble fiber, while sausage provides additional protein and, depending on the type, fats and sodium. When prepared with minimal added salt and lean sausage options, pea soup can be a nutrient-dense, satisfying meal ideal for cold weather or as a wholesome lunch or dinner option. Traditionally, this soup is thick and creamy due to the starch in the peas, making it a filling, one-pot meal often served with bread or rolls on the side.

Health Benefits

• Rich in dietary fiber from split peas, which can improve digestion and reduce cholesterol levels.
• High in plant-based protein from peas and animal protein from sausage, supporting muscle repair and satiety.
• Contains potassium from peas and vegetables, which supports healthy blood pressure and heart function.
• Provides iron from both peas and sausage, essential for the production of red blood cells and energy metabolism.
• Offers antioxidants like vitamin C from added vegetables, which may boost immune health.

Dietary Considerations

Allergens: Contains pork (if using pork sausage), celery (common allergen in soups)

Suitable for: High-protein diets, non-vegetarian diets

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets (due to sausage content), low-fat diets (depending on sausage type)

Selection and Storage

Store leftover pea soup with sausage in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop, adding water or broth to adjust the thickness if needed. It can also be frozen for up to 2-3 months.

Common Questions About Pea soup with sausage Nutrition

Is pea soup with sausage high in protein?

Yes, pea soup with sausage is relatively high in protein. Depending on the recipe, a one-cup serving typically contains around 15-20 grams of protein, largely from the peas and sausage. This makes it a good option for those looking to include more protein in their diet.

Can I eat pea soup with sausage on a keto diet?

Pea soup with sausage is not ideal for a keto diet due to the high carbohydrate content of peas. A one-cup serving can contain 20-25 grams of net carbs, exceeding the daily limits for many strict ketogenic plans.

Is pea soup with sausage healthy?

Pea soup with sausage can be a nutritious choice as it is high in protein, fiber (7-10 grams per serving), and essential vitamins like folate and vitamin C. However, be cautious of the sodium content, which can be high due to the sausage and broth, and choose low-sodium options if possible.

What is a recommended serving size for pea soup with sausage?

A typical serving size for pea soup with sausage is about one cup, which provides approximately 200-300 calories, depending on the recipe. Pair it with a side of vegetables or a salad for a balanced meal.

How does pea soup with sausage compare to lentil soup?

Pea soup with sausage often has a smokier flavor due to the sausage, while lentil soup tends to be more earthy and mild. Nutritionally, both soups are high in protein and fiber, but lentil soup is usually lower in fat content, especially if made without meat.

Data Sources & Scientific References