Know what’s on your plate
Pea soup
Calories & nutrition facts
low sodium, prepared with equal volume water
Nutrition facts
Per 100 g% DV- Calories 62 kcal —
- Protein 3.2 g 6%
- Carbohydrate 8 g 3%
- Fat 1.1 g 1%
- Saturated fat 0.5 g 3%
- Fibre 1.9 g 7%
- Sugars 3.2 g —
- Sodium 10 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 0.6 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.09 mg 1%
- Vitamin K 0.2 µg 0%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.46 mg 3%
- Vitamin B6 0.02 mg 1%
- Folate (B9) 1 µg 0%
- Vitamin B12 0 µg 0%
- Choline 13.2 mg 2%
Minerals
- Calcium 12 mg 1%
- Iron 0.73 mg 4%
- Magnesium 15 mg 4%
- Phosphorus 47 mg 4%
- Potassium 71 mg 2%
- Zinc 0.64 mg 6%
- Copper 0.15 mg 16%
- Selenium 3.6 µg 7%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 62 | 3.2 g | 8 g | 1.1 g |
| 1 × cup | 259 g | 161 | 8.3 g | 21 g | 2.8 g |
| 1 × fl oz | 32.4 g | 20 | 1 g | 2.6 g | 0.4 g |
| 2 × cup | 518 g | 321 | 17 g | 41 g | 5.6 g |
| ½ × cup | 129.5 g | 80 | 4.1 g | 10 g | 1.4 g |
| 3 × cup | 777 g | 482 | 25 g | 62 g | 8.5 g |
| 4 × cup | 1036 g | 642 | 33 g | 83 g | 11 g |
Similar foods
- Split pea soupcanned, reduced sodium, prepared with water or ready-to-serve71 kcal / 100 g
- Green pea soupcanned, prepared with equal volume water61 kcal / 100 g
- Green or split pea soupdehydrated, water added49 kcal / 100 g
- Vegetarian pea soup57 kcal / 100 g
- Split pea with ham soupready-to-serve, reduced sodium57 kcal / 100 g
- Pea stewpowder base, prepared129 kcal / 100 g
- Green pea cream soupunsalted89 kcal / 100 g
- Peasboiled without salt85 kcal / 100 g
- Green pea purée soupcooked51 kcal / 100 g
- Vegetable soupcondensed, low sodium, prepared with equal volume water33 kcal / 100 g
Questions about Pea soup
How do you make pea soup from dried split peas?
Rinse the peas, then simmer them with onion, carrot and stock until soft—usually 60–90 minutes, or about 25–35 minutes in a pressure cooker. Soak them beforehand to shorten the hob time, and stir often near the end as they thicken.
How can you make pea soup smooth and creamy?
Blend it with a stick blender once the peas and vegetables are tender. For a silky finish, pass it through a sieve; stir in a little cream or milk after blending, and warm gently without boiling.
What can you add to pea soup to make it more filling?
Serve it with crusty bread, or add diced ham, smoked bacon or shredded cooked chicken. For a meat-free bowl, stir in cooked potatoes or top with a poached egg.
Can you freeze pea soup?
Yes. Cool it promptly, portion it into airtight containers and freeze; leave room for expansion. Defrost in the fridge and reheat until steaming hot throughout, stirring so the thick soup heats evenly.
How long does pea soup keep in the fridge?
Keep cooled pea soup in a covered container in the fridge and use it within 3 days. Reheat only the portion you need until steaming hot throughout.
Can you use frozen peas instead of dried peas in pea soup?
Yes: frozen peas make a quick, bright-green soup, but they do not thicken it like dried split peas. Simmer them with onion and stock for about 5–8 minutes, then blend; add potato or extra peas if you want a thicker texture.
What is the difference between pea soup and split pea soup?
Pea soup is a broad name and may be made with fresh, frozen or dried peas. Split pea soup specifically uses dried peas that have been split and usually cooks to a thicker, earthier consistency; it has 62 kcal per 100 g, while split pea soup has 71 kcal.
Is pea soup nutritious?
A typical portion of about 260 g provides 8.3 g of protein and 4.9 g of fibre. The exact nutrition depends on the recipe, especially whether it includes ham, cream or added salt.
Source: USDA FoodData Central 171592 · per 100 g · carbohydrate per EU label, fibre excluded
