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Split Pea Soup

Split Pea Soup

Everyday

Split pea soup is a thick, hearty dish made from dried split peas – the hulled and halved seeds of green or yellow peas. This protein- and fiber-rich soup develops its signature velvety texture through slow cooking, which breaks down the peas into a creamy consistency without added fats. Traditional versions often incorporate aromatic vegetables like carrots and onions, while some recipes include ham for smoky depth, though vegetarian adaptations are equally common. As a staple in European and North American comfort food traditions, it provides sustained energy from complex carbohydrates while remaining naturally gluten-free.

Macro Impact

A 1 cup serving contains 161 calories, 8g protein, 23g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 161 calories?
Walking3.5 mph, moderate pace
37 min
YogaModerate effort, gentle pace
27 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1 cup (240 ml)
Amount per serving
Calories161
% Daily Value*
Total Fat4g
5%
Saturated Fat2g
9%
Trans Fat0.0g
Polyunsaturated Fat0.8g
Monounsaturated Fat1g
Cholesterol0mg
0%
Sodium622mg
27%
Total Carbohydrate23g
8%
Dietary Fiber7g
27%
Total Sugars1g
Includes Added Sugars0g
0%
Protein8g
Vitamin D0mcg
0%
Calcium38mg
3%
Iron6mg
35%
Potassium259mg
6%

* 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
23 / 275 g
8%
Fiber
7 / 28 g
27%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
4 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
4 / 78 g
5%
Monounsaturated
1 / 31 g
4%
Polyunsaturated
1 / 23 g
3%
Saturated
2 / 23 g
8%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
1 / 19 g
4%
Omega 9
1 g
Protein
Protein
8 / 80 g
10%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
1 / 15 mg
5%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
10 / 400 mcg
2%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
3%
Vitamin K
18 / 105 mcg
17%
Minerals
Calcium
38 / 1k mg
4%
Copper
0 / 1 mg
35%
Iron
6 / 13 mg
48%
Magnesium
38 / 370 mg
10%
Manganese
0 / 2 mg
22%
Phosphorous
122 / 700 mg
17%
Potassium
259 / 3k mg
9%
Selenium
35 / 55 mcg
63%
Sodium
622 / 2.3k mg
27%
Zinc
1 / 10 mg
12%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
203 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.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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