Pea soup is a classic comfort food that delivers warmth, flavor, and surprising nutrition. But if you are counting calories or tracking macros, you may wonder how pea soup fits into your diet. This guide explores pea soup calories per serving, breaks down its macronutrients, compares different recipes like split pea soup with or without ham, and shares tips to make it lighter without sacrificing taste.
What Are Typical Calories in Pea Soup?
Pea soup is naturally nutrient-dense yet relatively moderate in calories compared to creamy or meat-heavy soups.
Calories per 100 grams
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Homemade split pea soup: around 60–80 kcal per 100 g depending on whether meat or oil is used.
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Canned pea soup: usually 55–70 kcal per 100 g because it often has more water and less dense solids.
Calories per standard serving size (1 cup, 250–260 g)
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Vegetarian split pea soup: ~160–200 kcal per cup.
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Split pea soup with ham: ~200–230 kcal per cup, depending on how much ham or fat is included.
Commercially prepared vs homemade versions
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Canned or restaurant pea soup tends to be slightly lower in calories per gram because of higher water content, but may have more sodium.
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Homemade versions often have denser legumes and sometimes more meat, making them slightly more calorie-dense per cup but also higher in protein and fiber.
Macronutrients in Pea Soup: Carbs, Protein, Fat, Fiber & Sugar
Pea soup’s calories mainly come from complex carbohydrates and plant protein.
Macronutrient breakdown per 1 cup (250 g) vegetarian split pea soup
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Carbohydrates: ~27–30 g (about 55–60% of total calories)
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Protein: ~8–12 g (about 20% of total calories)
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Fat: ~1–3 g (very low unless cream, oil, or ham is added)
Fiber content
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One cup provides around 7–9 g of fiber, which is roughly 25–30% of daily fiber needs for most adults.
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This makes pea soup a very filling, slow-digesting option for steady energy.
Sugar content
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Naturally occurring sugars from peas make up around 4–6 g per serving, but added sugar is rare unless you are buying a commercial version with sweeteners.
Role of fats
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Plain pea soup is very low in fat.
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Adding ham, bacon, cream, or oil can increase fat content to 5–8 g per cup, which also raises the total calories.
Calorie Differences Based on Types & Ingredients
Not all pea soups are equal. The ingredients and cooking method change calorie counts noticeably.
Plain pea soup vs split pea with meat
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Plain vegetarian pea soup is typically 160–200 kcal per cup.
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Adding ham or bacon increases calories by 30–50 kcal per cup, mostly from fat and protein.
Pea soup with added vegetables, potatoes, or carrots
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Non-starchy vegetables (carrots, celery, onions) barely change calories.
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Potatoes and starchy vegetables increase carbohydrate load and add around 15–30 kcal per cup.
Impact of cream or dairy inclusion
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Creamy pea soups can be 250+ kcal per cup, depending on heavy cream or cheese used.
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Using milk or plant-based milk has a smaller effect, adding ~20–40 kcal per cup.
Canned vs homemade versions
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Canned pea soup is generally lower in calories per cup because of dilution but can be high in sodium (600–800 mg per serving).
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Homemade pea soup allows you to control salt, fat, and thickness, making it potentially higher in calories but often healthier overall because of fewer additives and more fiber-rich peas.
How Pea Soup Calories Fit into Daily Diets & Health Goals
Pea soup is a smart choice for those who want a nutrient-dense meal that is filling but not overly high in calories. Its combination of plant protein, fiber, and complex carbs helps stabilize energy and supports healthy digestion.
Satiety and fullness benefits
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One serving of pea soup delivers around 7–9 g of fiber and 8–12 g of protein, both of which slow digestion and keep you feeling full longer.
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This makes it a great lunch or light dinner option for appetite control.
Pea soup in weight-loss diets
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A single cup of vegetarian pea soup typically contains 160–200 calories, which can fit easily into a reduced-calorie diet.
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Pair with a lean protein (like grilled chicken, turkey breast, or tofu) and a side of fresh vegetables to create a balanced, satisfying meal without going over daily calorie goals.
Pea soup for maintenance or muscle-building diets
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Adding diced ham, turkey bacon, or extra legumes increases protein to 15–18 g per cup, making it suitable for higher-protein needs.
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For those aiming to maintain weight, combining pea soup with whole-grain bread or a small sandwich creates a calorie-dense but nutrient-rich meal.
Consider sodium and added extras
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Canned pea soup can have 600–800 mg of sodium per cup, which is about 25–35% of the daily limit for some adults.
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Be mindful when adding bread, croutons, or cheese, as these can add hidden calories and sodium that quickly turn a light meal into a heavy one.
Tips to Lower Calories in Pea Soup Without Losing Flavor
You can enjoy the comforting taste of pea soup while keeping calories under control with a few easy swaps:
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Reduce or omit fatty meats: Skip ham hocks or bacon and use diced lean ham or turkey bacon in smaller amounts for flavor.
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Use more vegetables: Bulk up your soup with carrots, celery, onions, spinach, or kale to add volume and micronutrients without significantly increasing calories.
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Limit starchy additions: Use fewer potatoes or replace part of the starch with cauliflower or turnips to reduce carb and calorie density.
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Lighten creamy versions: Replace cream with low-fat milk, unsweetened plant milk, or simply add more broth for a lighter consistency.
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Control salt: Season with herbs, garlic, pepper, and spices instead of relying on salty broths or processed meats.
These tips make pea soup lighter while keeping its rich, savory taste.
FAQs About Pea Soup Calories
How many calories are in a cup of pea soup?
About 160–200 calories per cup, depending on recipe and ingredients.
Is pea soup high in calories?
No, it is moderately low in calories compared to creamy or meat-heavy soups.
Can pea soup help with weight loss?
Yes, its protein and fiber promote fullness while keeping calories moderate.
What adds most calories to pea soup?
Ham, bacon, cream, cheese, and croutons contribute the most calories.
Are canned pea soups more calorie-dense than homemade?
They are often similar in calories but higher in sodium.
How many calories in split pea soup with ham?
Around 200–250 calories per cup depending on ham amount.
Is pea soup healthy considering its calorie content?
Yes, it is nutrient-dense, high in fiber, and generally considered a healthy choice.
Conclusion
Pea soup offers a hearty, nutrient-dense meal with moderate calories that fit easily into weight loss, maintenance, or high-protein diets. By understanding pea soup calories and the impact of ingredients like ham, cream, or potatoes, you can enjoy this dish while meeting your health goals. Homemade or canned, pea soup can be a balanced, satisfying option when paired with mindful portions and nutritious sides.
