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Creamy Pea Soup

Creamy Pea Soup

Everyday

Creamy Pea Soup is a smooth, vibrant green soup made by pureeing fresh or frozen peas, often blended with aromatics like onions, garlic, and herbs such as mint. Unlike split pea soup, which uses dried legumes, this version highlights the sweet, grassy flavor of young peas while retaining their high fiber, plant-based protein, and vitamin A and C content. Many recipes incorporate dairy or plant-based creams for richness, though lighter versions maintain a velvety texture through careful blending alone.

Macro Impact

A 1 cup serving contains 153 calories, 8g protein, 25g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 153 calories?
Walking3.5 mph, moderate pace
35 min
YogaModerate effort, gentle pace
26 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size1 cup (250 g)
Amount per serving
Calories153
% Daily Value*
Total Fat3g
4%
Saturated Fat1g
7%
Trans Fat0g
Polyunsaturated Fat0.7g
Monounsaturated Fat0.8g
Cholesterol0mg
0%
Sodium840mg
37%
Total Carbohydrate25g
9%
Dietary Fiber5g
18%
Total Sugars9g
Includes Added Sugars0g
0%
Protein8g
Vitamin D0mcg
0%
Calcium75mg
6%
Iron2mg
10%
Potassium178mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
25 / 275 g
9%
Fiber
5 / 28 g
18%
Sugars
9 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
3 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
11 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
3%
Omega 6
1 / 19 g
3%
Omega 9
1 g
Protein
Protein
8 / 80 g
10%
Amino Acids
Histidine
0 / 3 g
10%
Isoleucine
0 / 2 g
27%
Leucine
1 / 3 g
23%
Lysine
1 / 2 g
26%
Methionine
0 / 1 g
19%
Phenylalanine
0 / 2 g
24%
Threonine
0 / 1 g
34%
Tryptophan
0 / 0 g
79%
Valine
1 / 2 g
24%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
13%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
2 / 15 mg
10%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
0 / 1 mg
19%
Biotin, B7
3 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
100 / 400 mcg
25%
Vitamin A
50 / 800 mcg
6%
Vitamin C
25 / 83 mg
30%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
63 / 105 mcg
60%
Minerals
Calcium
75 / 1k mg
8%
Copper
0 / 1 mg
42%
Iron
2 / 13 mg
14%
Magnesium
50 / 370 mg
14%
Manganese
1 / 2 mg
37%
Phosphorous
100 / 700 mg
14%
Potassium
178 / 3k mg
6%
Selenium
3 / 55 mcg
5%
Sodium
840 / 2.3k mg
37%
Zinc
1 / 10 mg
11%
Chromium
3 / 30 mcg
8%
Molybdenum
25 / 45 mcg
56%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
208 g
Caffeine
0 mg
Choline
25 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Soup, pea, green, canned, condensed. USDA Standard Reference, Legacy. Food ID 171554.
  2. 2.Soup, pea, green, canned, condensed. Canadian Nutrient File. Food ID 1116.
  3. 3.Soup, split pea, ready-to-serve. Canadian Nutrient File. Food ID 502682.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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