Split pea soup is a hearty, thick soup traditionally made from dried, split peas, often seasoned with smoked meat like ham hocks or bacon. Yes, split pea soup is generally a high-carbohydrate food, primarily because the split pea itself is a starchy legume. A typical one-cup serving can contain 20 to over 40 grams of total carbohydrates, depending heavily on the recipe and preparation method used.
The Carbohydrate Profile of Split Peas
Split peas are legumes, a food group characterized by a high concentration of complex carbohydrates. The dried, cooked split pea is the foundation of the soup’s carbohydrate load, with a half-cup serving containing about 20 to 21 grams of total carbohydrates. This high carb content is due to starches, which are complex carbohydrates, rather than simple sugars.
These complex carbohydrates make up the bulk of the digestible energy in the pea. However, the total carbohydrate figure also includes a significant amount of dietary fiber, which the body cannot break down for energy. Cooked split peas are particularly rich in fiber, contributing around 8 to 10 grams per half-cup serving.
This high fiber content is an important distinction, as it affects how the soup impacts blood sugar levels. Fiber slows the digestion and absorption of the starches, which helps to mitigate the glycemic response compared to foods with similar total carb counts but low fiber. The substantial fiber means that the net carbohydrate count (total carbohydrates minus fiber) is considerably lower, providing a more sustained release of energy.
Factors Influencing the Final Carb Count
The specific preparation of the soup can cause significant variation in the final carbohydrate total. Recipes that include starchy vegetables will naturally increase the overall carb density. For instance, the addition of potatoes, corn, or sweet potatoes contributes extra starch to the dish.
Conversely, non-starchy vegetables such as celery, onions, and carrots, which are common additions, have a much smaller impact on the final carbohydrate count. The use of thickening agents is another factor. While the peas themselves thicken the soup naturally, some commercial or homemade recipes may incorporate flour or a roux, which will further elevate the carb content.
A less obvious source of carbohydrates in some versions is added sugar. Certain canned or pre-made split pea soups include small amounts of sugar to balance the flavor profile. Therefore, a one-cup serving can range from approximately 18 grams of total carbohydrates in a simpler recipe to over 38 grams in one that includes extra starchy vegetables and thickeners.
Other Key Nutritional Components
Beyond carbohydrates, split pea soup provides a rich source of other nutrients, particularly protein and fiber. Split peas are a high-protein legume, and a single cup of soup typically delivers between 9 and 12 grams of protein. This substantial protein content, combined with the complex carbohydrates and fiber, makes the soup highly satiating.
The soup’s high fiber content supports digestive health and can help in the management of blood sugar and cholesterol levels. One cup of soup can provide a notable percentage of the recommended daily intake for fiber.
A major nutritional concern, particularly with commercial or traditional ham-based recipes, is the sodium level. The inclusion of smoked meats or salted broth can result in very high sodium counts. Some standard 1-cup servings can contain over 600 milligrams of sodium, a substantial portion of the daily recommended limit. While fat content is generally low in vegetarian versions, it increases with the addition of fatty meats.