A Detailed Look at the Calorie Count
When considering a pre-prepared meal, knowing the calorie content is key for managing your dietary intake. For a standard 400g tin of Heinz pea and ham soup, the calorie count is consistently listed as 256 kcal across multiple retail nutritional information pages. It is important to note that Heinz often specifies a 'serving size' which is half a can (200g). Therefore, the per-serving value would be 128 kcal, but the total for the entire tin is what matters for those consuming the whole can.
Nutritional Information Breakdown
Beyond just calories, the broader nutritional profile helps paint a clearer picture of what you are consuming. Based on the 100g nutritional information, which is consistent across major retailers, the breakdown for Heinz pea and ham soup is as follows:
- Fat: 1.0g (0.2g saturates)
- Carbohydrate: 9.6g (1.1g sugars)
- Fibre: 1.1g
- Protein: 3.2g
- Salt: 0.6g
This makes the soup low in fat and a source of protein and fibre, mainly from the split green peas. The salt content, however, is a consideration. A full 400g tin contains 2.4g of salt, which is a significant portion of an adult's recommended daily intake.
Comparison with Other Popular Heinz Soups
To put the pea and ham soup into context, here is a comparison with other popular 400g Heinz tinned soups based on typical nutritional data from retailers:
| Soup Variety | Calories per 400g Tin | Protein per 400g Tin | Fat per 400g Tin |
|---|---|---|---|
| Pea and Ham | ~256 kcal | ~12.6g | ~3.8g |
| Cream of Tomato | ~204 kcal | ~3.4g | ~8.6g |
| Cream of Chicken | ~212 kcal | ~6.4g | ~11.8g |
| Lentil | ~180 kcal | ~9.8g | ~0.8g |
As the table shows, the pea and ham variety sits in the middle range for calories among these popular options. It has significantly more protein than the Cream of Tomato and Cream of Chicken soups, likely due to the ham and higher pea content, but is also higher in calories overall. The Lentil soup, being vegetarian, is a lower-calorie and lower-fat alternative.
How to Include it in a Balanced Diet
While a tin of Heinz pea and ham soup can be a convenient and satisfying meal, it should be part of a balanced diet. Here are some tips for incorporating it healthily:
- Pair with Fresh Vegetables: Boost your vegetable intake by serving the soup alongside a large, fresh side salad. This adds more fibre and nutrients while increasing satiety without adding significant calories.
- Use as a Base: Use the soup as a base for a more substantial meal. Add extra vegetables like spinach, celery, or sweetcorn. A handful of fresh herbs can also elevate the flavour profile.
- Watch the Toppings: If you add toppings, choose wisely. A sprinkle of black pepper or a few croutons is fine, but avoid adding extra salt or high-fat ingredients like excess cheese.
- Serve with Wholegrain Bread: Instead of white bread, opt for a slice of wholegrain bread to provide additional fibre and complex carbohydrates, which will keep you feeling full longer.
Addressing the Sodium Content
One important nutritional consideration is the sodium content. The 1.2g of salt per half can is high, representing a significant portion of the recommended daily salt intake. For a full 400g can, the salt content doubles to 2.4g. This is an important factor for individuals with hypertension or those advised to monitor their salt intake. For those seeking lower sodium options, a homemade pea and ham soup, where salt can be controlled, may be a better choice.
Conclusion
In summary, a 400g tin of Heinz pea and ham soup contains approximately 256 calories, offering a quick and satisfying meal with a good protein and fibre boost. While it is low in fat, the sodium content is notably high and should be considered, particularly for those on salt-restricted diets. By serving it with extra vegetables or whole grains, it can be a part of a balanced diet, offering a convenient and comforting meal option for a busy day.
