Split Pea Soup Calories Calculator
Calculate split pea soup calories per bowl. French Canadian soupe aux pois nutrition, protein, fibre content, and tips for a healthy, hearty winter meal.
Split Pea Soup Nutrition Tips
Split pea soup (soupe aux pois in French) is one of Quebec's oldest and most beloved traditional dishes, considered a cornerstone of French Canadian cuisine. The soup is made from dried yellow or green split peas slow-cooked with salt pork or ham hocks, onions, carrots, and celery until the peas have dissolved into a thick, hearty, deeply flavoured broth. The recipe traces its roots to 17th centur...
How to use this calculator
Enter your portion size in grams. CalorieMetrica will estimate calories, protein, carbs and fats for Split Pea Soup. Actual nutrition values vary depending on preparation method, recipe, and serving size.
Best for fitness goals
Split pea soup is an excellent food for weight loss — it is high in fibre and protein relative to its calorie content, which promotes satiety. A 300g bowl of split pea soup is genuinely filling and will satisfy hunger for hours at only 270 calories. Studies consistently show that legume-based soups ...
Split Pea Soup Calories — Complete Guide
Calories By Portion Size
| Portion / Serving | Estimated Calories | Notes |
|---|---|---|
| Cup of soup (200g) | ~180 kcal | Light portion |
| Standard bowl (300g) | ~270 kcal | Common serving |
| Large bowl (400g) | ~360 kcal | Generous serving |
| With ham hock (300g) | ~320 kcal | Traditional richer version |
Calories By Preparation Method
| Preparation Method | Calories / 100g | Notes |
|---|---|---|
| Classic French Canadian style (with salt pork) | ~90 kcal/100g | Traditional recipe |
| Ham hock version | ~105 kcal/100g | More rich and smoky |
| Vegetarian split pea soup | ~75 kcal/100g | No meat, lighter |
| Creamy blended version | ~115 kcal/100g | With cream added |
Nutrition Breakdown
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | 90 kcal | Per 100g |
| Protein | 7 g | From peas and pork |
| Carbohydrates | 15 g | From split peas |
| Fat | 2 g | Minimal — from salt pork or ham |
| Fibre | 5 g | Excellent fibre content |
| Iron | ~1.5 mg | From peas |
| Potassium | ~350 mg | From peas |
What Is Split Pea Soup?
Split pea soup (soupe aux pois in French) is one of Quebec's oldest and most beloved traditional dishes, considered a cornerstone of French Canadian cuisine. The soup is made from dried yellow or green split peas slow-cooked with salt pork or ham hocks, onions, carrots, and celery until the peas have dissolved into a thick, hearty, deeply flavoured broth. The recipe traces its roots to 17th century New France (the French colonial period in Canada) when dried peas were a staple survival food during Quebec's long winters. Canned versions of French Canadian split pea soup are widely sold across Canada, but the homemade version — simmered for hours with a ham bone until it reaches a thick, almost porridge-like consistency — is in a different class. The soup is associated with Quebec comfort food culture and is served at cabanes à sucre (sugar shacks) alongside other traditional foods.
Split Pea Soup Calories Guide
Split pea soup is one of the most nutritionally efficient comfort foods available — a 300g bowl provides approximately 270 calories along with 21g of protein and 15g of fibre. The traditional recipe with salt pork adds flavour and a modest amount of fat without dramatically increasing calorie content. Vegetarian versions are even lower in calories.
Split Pea Soup for Weight Loss
Split pea soup is an excellent food for weight loss — it is high in fibre and protein relative to its calorie content, which promotes satiety. A 300g bowl of split pea soup is genuinely filling and will satisfy hunger for hours at only 270 calories. Studies consistently show that legume-based soups are among the most effective foods for appetite suppression. For weight management, serve without a large bread side and skip added cream.
Split Pea Soup for Muscle Gain
Split pea soup provides plant-based protein from the legumes, with approximately 21g of protein per 300g bowl — a meaningful contribution to daily protein intake. For active individuals, it serves as a solid plant-protein meal combined with complex carbohydrates and fibre. Adding diced chicken or extra ham to the soup increases the protein further for muscle-building goals.
Smart Comparison
Split Pea Soup vs Lentil Soup: Both are legume-based soups with similar calorie density (~80–100 kcal/100g). Lentil soup has slightly more iron. Both are excellent high-fibre, high-protein options. Split Pea Soup vs Clam Chowder: Cream-based clam chowder is much higher in calories (~180–220 kcal/100g) than split pea soup (~90 kcal/100g) — split pea soup is far more calorie-efficient.
Portion Control Advice
Split pea soup is naturally thick and filling — a single bowl is sufficient as a complete meal. If serving with bread, choose one small piece of whole grain rather than a full baguette. The soup thickens significantly when refrigerated overnight — add a splash of water or broth when reheating, which also stretches the portion count.
Common Mistakes
Adding large amounts of bread or butter alongside the soup, which significantly increases the meal's calorie count. Using cream to finish the soup — this adds 100+ kcal per serving. Underestimating how much salt pork or ham contributes to sodium — the traditional recipe can be quite high in sodium.
Burn This Food — Activity Equivalents
| Activity | Duration to Burn |
|---|---|
| Brisk walking | ~68 min for 1 standard bowl |
| Jogging | ~33 min |
| Cycling | ~38 min |
| Swimming | ~35 min |
Healthy Alternative Tips
Clear vegetable broth soup — ~25 kcal
Chicken and vegetable soup — ~65 kcal
Vegetarian split pea soup (no salt pork) — saves ~30 kcal per bowl
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FAQs
How many calories in split pea soup?
A standard 300g bowl of split pea soup contains approximately 260–280 calories. A cup (200g) is around 170–180 calories. Versions made with cream or extra salt pork run 10–20% higher.
Is split pea soup high in protein?
Yes — split pea soup is a good protein source, particularly for a vegetable-based soup. A 300g bowl provides approximately 18–22g of protein from the split peas, making it one of the higher-protein soups available.
Is split pea soup healthy?
Split pea soup is considered one of the healthiest traditional soups — it is high in fibre, protein, iron, and potassium, with relatively low calories. The main nutritional caveat is its sodium content, which can be high in traditional recipes using salt pork.
What is the difference between green and yellow split pea soup?
Green split peas and yellow split peas have nearly identical nutritional profiles. The main difference is flavour and colour — green split peas have a slightly earthier taste, while yellow split peas are milder and sweeter. Traditional French Canadian soupe aux pois typically uses yellow split peas.
Can you freeze split pea soup?
Yes — split pea soup freezes very well for up to 3 months. It thickens significantly upon freezing and refrigerating, so add extra water or broth when reheating to restore the original consistency.
📊 Data source note: Nutrition values are estimates based on Canadian food composition databases, Health Canada nutrient data, and standard recipe analysis. Actual values vary by cooking method, recipe, brand, and serving size. See our Data Sources and Methodology pages.