Split Pea Soup
Split pea soup is a nutrient-dense dish that offers 85 kcal per 100g. When tracking your intake, knowing the Calories in Split Pea Soup is essential for weight management. Each 100g serving contains 5.2g of protein, 14.5g of carbohydrates, 0.8g of fat, 4.2g of fiber, and 320mg of sodium. If you are wondering How many calories in Split Pea Soup you are consuming, this profile confirms it is a low-calorie, high-satiety option.
Nutrition facts (per 100 g)
| Nutrient | Amount |
|---|---|
| Calories | 85 kcal |
| Protein | 5.2 g |
| Carbohydrates | 14.5 g |
| Fat | 0.8 g |
| Fiber | 4.2 g |
| Sodium | 320 mg |
| Cholesterol | 0 mg |
Vitamins and minerals
Split pea soup is an excellent source of plant-based nutrition, particularly rich in dietary fiber, which aids in digestive health and blood sugar regulation. The high fiber content of 4.2g per 100g helps maintain prolonged satiety, making it a functional food for appetite control. Beyond macronutrients, split peas are packed with essential minerals such as potassium, magnesium, and iron, which support cardiovascular function and oxygen transport in the blood. They also provide significant levels of folate and B-vitamins, which are crucial for energy metabolism and cellular repair. While the sodium content is 320mg per 100g, this can be managed by using low-sodium vegetable broths during preparation to maximize the health benefits of the legumes.
Diet impact
Split pea soup is an exceptional tool for weight loss due to its high fiber and protein content, which promotes long-lasting satiety. By keeping the Calories in Split Pea Soup low, it allows for larger, satisfying portions that help prevent overeating throughout the day. For those focused on muscle maintenance or hypertrophy, the protein content provides a solid plant-based foundation, though it should be paired with a complete protein source like whole grains to ensure a full amino acid profile. It is highly suitable for vegan and vegetarian diets, providing a hearty, comforting meal that fits well within a calorie-controlled plan. However, it is not suitable for ketogenic or strict low-carb diets due to the high carbohydrate content inherent in legumes. When consumed in moderation, it supports metabolic health and sustained energy levels.
Preparation variations
The nutritional profile of split pea soup is highly dependent on preparation methods. While the base of dried split peas is naturally low in fat, adding ingredients like ham hocks, bacon, or heavy cream significantly increases the caloric density and saturated fat content. For instance, adding 30g of bacon can add over 100 kcal and significant sodium to your bowl. Conversely, a vegan preparation using water or low-sodium vegetable stock keeps the soup within the 85 kcal per 100g range. Frying aromatics like onions and carrots in excessive oil before boiling will also increase the fat content, whereas sautéing with a minimal amount of olive oil or water-steaming preserves the low-fat profile of the dish.
Frequently asked questions
Does Split Pea Soup make you fat?
No, split pea soup does not inherently cause weight gain. With only 85 kcal per 100g, it is a low-calorie food. Weight gain is determined by total daily caloric surplus, and within a balanced diet, this soup is a nutrient-dense choice that supports weight management rather than fat gain.
Can you eat Split Pea Soup at night?
Yes, you can eat split pea soup at night. Its high fiber content promotes steady digestion and prevents late-night hunger spikes. It is recommended to stick to a standard serving size of 200g to 300g to ensure the meal remains light enough for restful sleep.
Is Split Pea Soup healthy?
Yes, it is very healthy. It provides 5.2g of protein and 4.2g of fiber per 100g, supporting heart and gut health. The only notable concern is the sodium content of 320mg, so it is best to prepare it with homemade or low-sodium broth to keep salt intake in check.