Split pea soup

Soup

Item Rating: 78/100

1 serving (300 grams) contains 267 calories, 14.9 grams of protein, 6.6 grams of fat, and 38.1 grams of carbohydrates.

Nutrition Information

1 cup (254g)

Calories		226.1
% Daily Value*
Total Fat		5.6 g	7%
	Saturated Fat	2.9 g	14%
	Polyunsaturated Fat	0.5 g
Cholesterol		10.2 mg	3%
Sodium		932.2 mg	40%
Total Carbohydrates		32.3 g	11%
	Dietary Fiber	5.1 g	18%
	Sugars	14.5 g
protein		12.6 g	25%
Vitamin D		50.8 mcg	254%
Calcium		182.9 mg	14%
Iron		1.9 mg	10%
Potassium		381 mg	8%

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

USDA FoodData - Split pea soup Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

Source of Calories

Fat: 50 cal (21.9%)

Protein: 50 cal (21.9%)

Carbs: 129 cal (56.2%)

About Split pea soup

Split pea soup is a hearty dish traditionally made with dried split peas, vegetables, and seasonings. Its origins can be traced back to ancient civilizations, though today it is particularly popular in Scandinavian, Dutch, and North American cuisines. It is rich in plant-based protein, dietary fiber, and essential micronutrients such as potassium, folate, and iron. Depending on the recipe, split pea soup can be vegetarian or include meat, like ham or bacon. A single cup typically provides around 240 calories, 16 grams of protein, and 8 grams of fiber, making it highly nutritious and filling.

Health Benefits

• Supports heart health due to high potassium content (nearly 650 mg per cup), which helps regulate blood pressure.
• Rich in dietary fiber (8 grams per cup) for digestive health and weight management.
• Provides plant-based protein (16 grams per cup), essential for muscle repair and overall body function.

Dietary Considerations

Allergens: Contains None inherently, but cross-contamination may occur with gluten or nuts during processing

Suitable for: Vegetarian diets (if prepared without meat), vegan diets (if prepared without animal products), gluten-free diets (if ingredients are verified)

Not suitable for: Low-carb diets, low-fiber diets

Selection and Storage

Store cooked split pea soup in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 3 months.

Common Questions About Split pea soup Nutrition

Is split pea soup high in protein?

Yes, split pea soup is a good source of protein. A typical one-cup serving contains around 8 grams of protein, which makes it a great option for vegetarians or anyone looking to add plant-based protein to their diet.

Can I eat split pea soup on a keto diet?

Split pea soup is not typically suitable for a strict keto diet because it is relatively high in carbohydrates. One cup of split pea soup contains approximately 20-30 grams of carbohydrates, depending on the recipe.

What are the health benefits of eating split pea soup?

Split pea soup is rich in fiber, providing around 5 grams per cup, which supports digestive health and helps lower cholesterol. It's also packed with vitamins like vitamin A, vitamin C, and folate, as well as iron and potassium. However, people should watch for high sodium levels in some pre-made versions.

What is a recommended serving size for split pea soup?

A standard serving size for split pea soup is about 1 cup, which typically contains 150-200 calories depending on the ingredients. Pairing it with a side salad or whole-grain bread can make a balanced and satisfying meal.

How does split pea soup compare to lentil soup?

Split pea soup and lentil soup are both high in protein and fiber, but split peas tend to have slightly more protein (8 grams per cup) compared to lentils (7 grams per cup). Lentil soup generally has a more diverse flavor profile and may cook faster, while split pea soup often has a thicker, creamier consistency.

Data Sources & Scientific References

1. USDA FoodData - Split pea soup Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →