Split pea and ham soup is a classic comfort food that has been enjoyed for generations. It’s thick and hearty, filled with protein from the peas and ham. But is this stick-to-your-ribs soup actually good for you? Let’s take a closer look at the nutritional profile of split pea and ham soup to find out.
Nutritional Breakdown of Split Pea and Ham Soup
The main ingredients in split pea and ham soup are dried split peas, ham, onions, carrots, celery, and seasonings. Here is the nutritional profile for a 1 cup serving of homemade split pea and ham soup (made with low sodium ham):
| Nutrient | Amount |
|---|---|
| Calories | 231 |
| Total Fat | 3.7 g |
| Saturated Fat | 1.1 g |
| Sodium | 567 mg |
| Total Carbohydrate | 33.6 g |
| Dietary Fiber | 16.3 g |
| Protein | 16.9 g |
| Vitamin A | 26% DV |
| Vitamin C | 13% DV |
| Calcium | 11% DV |
| Iron | 20% DV |
As you can see, a serving of split pea and ham soup delivers a good amount of protein, fiber, vitamins, and minerals. Let’s look at some of the standout nutrients more closely.
Protein
A 1 cup serving contains nearly 17 grams of protein. This comes mainly from the peas and ham. Protein is important for building and repairing muscles and tissues, and helps you feel full and satisfied after eating. Compared to other soups like chicken noodle that contain around 5-10 grams of protein per serving, split pea and ham soup is a good source of this important nutrient.
Fiber
With over 16 grams of fiber per cup, split pea and ham soup provides over half of the recommended daily value. The fiber comes from the peas. Fiber promotes good digestion and gut health. It can also help lower cholesterol and control blood sugar levels. Many Americans fall short on fiber, so split pea soup is a tasty way to get this nutrient in.
Iron
You get 20% of the daily recommended amount of iron in each cup of split pea and ham soup. Iron carries oxygen throughout the body and supports a healthy immune system. Spinach and other leafy greens have more iron than split peas, but this soup still provides a good amount, especially for a non-vegetarian source.
Potassium
A serving of split pea and ham soup contains about 600 mg of potassium, which is 14% of the daily recommended value. Potassium helps control blood pressure levels. The peas, potatoes, carrots and celery used to make the soup all contribute to the potassium content.
Benefits of Split Pea and Ham Soup
Based on its nutritional profile, here are some of the top benefits you can get from eating split pea and ham soup:
1. Provides sustained energy
The protein, complex carbs and fiber in split pea and ham soup can provide steady, long-lasting energy. This makes it a smart lunch or dinner option when you need something filling to power you through the rest of the day.
2. May help lower cholesterol
Peas contain compounds called saponins which can help reduce cholesterol levels in the body. The high fiber content of split peas may also help lower cholesterol by binding to bile acids and removing them from the body.
3. Good source of plant-based protein
For vegetarians, vegans, or those looking to eat more plant-based proteins, split peas provide an excellent meat-free protein source. With over 15 grams protein per serving, split pea soup can be a hearty and satisfying meatless meal.
4. May improve gut health
The high fiber content in split peas acts as prebiotic, feeding the good bacteria in your gut microbiome. This can improve digestion and gut health over time.
5. Filling and satisfying
Thanks to its thick consistency, protein and fiber, split pea and ham soup can really stick to your ribs and keep you feeling full for hours. This makes it a great meal for weight management.
Potential Downsides of Split Pea and Ham Soup
While split pea and ham soup has some nutritional upsides, there are also a few potential downsides to consider:
High in sodium
Like many canned soups and prepared ham products, split pea and ham soup can be very high in sodium. Consuming too much sodium has been linked to high blood pressure. Be sure to check labels and watch your portions if sodium intake is a concern.
Contains saturated fat
Ham contains saturated fat. Having too much saturated fat in your diet may raise cholesterol levels and increase heart disease risk. Selecting lower fat versions of ham or bacon can help decrease the saturated fat content.
May cause gas and bloating
The high fiber and oligosaccharides (sugars) in split peas can potentially cause gas, abdominal discomfort, and bloating – especially if you’re not used to eating a lot of fiber. Introduce split peas gradually and be sure to drink plenty of fluids to help reduce digestive side effects.
How to Make a Healthier Split Pea and Ham Soup
Here are some easy ways to lighten up split pea and ham soup:
- Use reduced sodium ham and limit added salt
- Use lean ham or Canadian bacon instead of regular bacon
- Bulk up with extra vegetables like carrots, celery, onions, and mushrooms
- Use vegetable or chicken broth instead of full-fat ham hocks for flavoring
- Add a splash of lemon juice or vinegar at the end for a brightness
- Finish with fresh herbs like parsley, thyme or rosemary
- Top with crispy chopped kale for extra nutrition
- Serve with a side salad for added vitamins and minerals
Conclusion
Split pea and ham soup can be a nutritious choice thanks to its high protein, fiber, potassium, iron and other vitamins and minerals. It provides steady energy, helps lower cholesterol, and promotes digestive health. However, the sodium and saturated fat content can be high depending on the ingredients used. Overall, split pea and ham soup is a good option in moderation as part of a balanced diet, especially if you choose lower sodium versions and load up on extra vegetables. Making your own soup at home can allow you to control the ingredients and sodium content.