Pea and Ham Soup Calories Calculator
Calculate pea and ham soup calories. Australian pea and ham soup nutrition — split peas and smoked ham hock — with macros for winter.
Pea and Ham Soup Calculator
To burn about 320 kcal you may need roughly:
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.
Pea and Ham Soup Nutrition Overview
Pea and ham soup is a classic Australian winter comfort food — thick, warming, richly flavoured soup made from dried split peas (yellow or green) simmered for hours with a smoked ham hock until the peas dissolve into a smooth, thick green or yellow base with chunks of tender, smoky ham shredded through it. The soup has deep roots in European peasant cooking (it is found in many Northern European t...
How to use this calculator
Enter your portion size in grams or use the unit selector. CalorieMetrica will estimate calories, protein, carbs and fats for Pea and Ham Soup. Actual nutrition values vary depending on preparation method, recipe, and serving size.
Best for fitness goals
Pea and ham soup is an outstanding weight-loss meal — the high fibre content (from split peas) and high protein content (from both ham and legumes) create excellent satiety at a relatively low calorie count. A large bowl (400ml) at 320 kcal with strong satiety makes it one of the best calorie-per-fu...
Pea and Ham Soup Calories — Complete Australian Guide
Calories By Portion Size
| Portion / Serving | Estimated Calories | Notes |
|---|---|---|
| Small bowl (300ml) | ~240 kcal | Light serve |
| Standard bowl (400ml) | ~320 kcal | Classic serve |
| Large bowl with crusty bread (600ml + bread) | ~680 kcal | With bread |
Calories By Preparation Method
| Preparation Method | Calories / 100g | Notes |
|---|---|---|
| Homemade split pea and smoked ham hock soup | ~80 kcal/100ml | Classic recipe |
| Tinned pea and ham soup | ~75 kcal/100ml | Canned version |
| Thick restaurant-style pea soup | ~90 kcal/100ml | Richer version |
Nutrition Breakdown
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | 80 kcal | Per 100ml |
| Protein | 8 g | From ham and peas |
| Carbohydrates | 9 g | From split peas |
| Fat | 2 g | Low fat |
| Fibre | 4 g | From split peas — excellent |
| Iron | ~2.8 mg | From ham and legumes |
| Folate | ~62 µg | From peas |
What Is Pea and Ham Soup?
Pea and ham soup is a classic Australian winter comfort food — thick, warming, richly flavoured soup made from dried split peas (yellow or green) simmered for hours with a smoked ham hock until the peas dissolve into a smooth, thick green or yellow base with chunks of tender, smoky ham shredded through it. The soup has deep roots in European peasant cooking (it is found in many Northern European traditions) and became thoroughly naturalised in Australian home cooking during the 20th century as a filling, economical winter meal. Australian pea and ham soup is typically served in generous bowls with crusty bread or toast on the side. The ham hock — a smoked pork knuckle with bone — is the flavour foundation, and the soup is left to simmer for two to four hours until the ham falls off the bone and the peas fully dissolve. The result is one of Australia's most satisfying winter one-pot meals: high in protein and fibre, warming, deeply flavoured, and highly economical.
Pea and Ham Soup Calories Guide
A standard bowl of homemade pea and ham soup (400ml) contains approximately 320 calories with approximately 32g of protein and 16g of fibre — exceptionally high in both. The soup's thickness and fibre content create powerful satiety. Adding crusty bread (approximately 200 kcal for a 60g piece) is popular but significantly increases the calorie count.
Pea and Ham Soup for Weight Loss
Pea and ham soup is an outstanding weight-loss meal — the high fibre content (from split peas) and high protein content (from both ham and legumes) create excellent satiety at a relatively low calorie count. A large bowl (400ml) at 320 kcal with strong satiety makes it one of the best calorie-per-fullness ratios of any Australian meal. Skipping the bread keeps it under 350 kcal.
Pea and Ham Soup for Muscle Gain
Pea and ham soup is a solid muscle-building meal with combined animal and plant protein. A 400ml bowl provides approximately 32g of protein from ham and split peas. Adding crusty bread creates a complete protein-carbohydrate muscle-building meal.
Smart Comparison
Pea and Ham Soup vs Meat Pie: A meat pie (~490 kcal) is higher in calories with less fibre and protein per calorie. Pea and Ham Soup vs Chicken Parmigiana: The parma (~670+ kcal) is significantly higher. Pea and Ham Soup vs Sausage Roll: A sausage roll (~434 kcal) is higher in calories than a bowl of pea soup (~320 kcal).
Portion Control Advice
Eat the soup without bread for maximum weight-management efficiency — the soup alone is filling. If you must have bread, choose one small piece of wholegrain rather than white crusty bread.
Common Mistakes
Adding two thick pieces of crusty sourdough bread to a large bowl of pea soup — this turns a 320 kcal meal into a 700+ kcal meal.
Burn This Food — Activity Equivalents
| Activity | Duration to Burn |
|---|---|
| Brisk walking | ~80 min for 1 standard bowl (no bread) |
| Jogging | ~38 min |
| Cycling | ~46 min |
| Swimming | ~42 min |
Healthy Alternative Tips
Pea soup without ham for a lower-calorie vegetarian version — ~240 kcal
Add extra ham to standard pea soup for more protein — ~370 kcal
Skip the crusty bread — saves ~200 kcal for a 60g piece
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Frequently Asked Questions
How many calories in pea and ham soup?
A standard bowl of homemade pea and ham soup (approximately 400ml) contains approximately 317–323 calories with approximately 31–33g of protein. A canned pea and ham soup (400ml) is approximately 298–305 calories. Adding a 60g piece of crusty bread adds approximately 195–205 calories.
Is pea and ham soup healthy?
Pea and ham soup is one of the most nutritionally complete winter soups — high in plant and animal protein, rich in fibre from split peas, good source of iron, folate, and B vitamins, and relatively low in fat. The main consideration is sodium content from the smoked ham hock (~780–900mg per bowl), which can be reduced by choosing a lower-sodium ham.
Can you freeze pea and ham soup?
Yes — pea and ham soup freezes excellently. Allow to cool completely, portion into airtight containers, and freeze for up to three months. The soup thickens considerably upon freezing — add a small amount of water when reheating and stir well. Batch-cooking a large pot and freezing in portions is a practical and economical meal preparation strategy.
What type of peas are used in pea and ham soup?
Australian pea and ham soup uses dried split peas — either yellow split peas or green split peas. Split peas are hulled, dried, and split halves of whole field peas. They do not require soaking and dissolve into a smooth, thick texture when simmered for long periods, creating the characteristic consistency of pea soup.
📊 Data source note: Nutrition values are estimates based on Australian food composition databases, Food Standards Australia New Zealand (FSANZ) nutrient data, and standard recipe analysis. Actual values vary by cooking method, recipe, brand, and serving size. See our Data Sources and Methodology pages.