Canned Pease Pudding: A Low-Calorie Option
Canned pease pudding is often the most straightforward option for those tracking their caloric intake. Brands like Foresight and Dicksons provide nutritional information clearly on their packaging, offering a consistent reference point. For example, Foresight's pease pudding contains 97 kcal per 100g, with a single 1/3 can serving totalling 134 kcal. Another example is Dicksons, which lists its pease pudding at 111 kcal per 100g. The primary reason for this low energy density is the simple recipe, which consists mainly of cooked yellow split peas, water, and seasoning. Fat content is minimal, typically under 1g per 100g, as are sugars.
Comparing Canned Brands
While canned products offer convenience, it's worth noting the slight variation between brands. These differences can be attributed to the specific ratios of ingredients and processing methods. Always check the nutritional label of the product you purchase for the most accurate information.
Homemade Pease Pudding: Greater Variation in Calories
Homemade pease pudding can have a much wider range of calorie counts, as the final value is heavily dependent on the recipe and added ingredients. While the base of soaked and cooked yellow split peas is naturally low in calories, extra fats and flavorings can drastically increase the energy density. Traditional recipes often include butter or bacon drippings for richness, which significantly boosts the total fat and calorie content. A recipe from BBC Good Food, for instance, includes butter, oil, and bacon, resulting in a much higher calorie count per serving.
A Typical Homemade Recipe Breakdown
A simple homemade version, made with just split peas, water, and seasoning, will have a calorie profile similar to cooked split peas alone. A cup of cooked split peas contains approximately 231 kcal. When other ingredients are added, the calories accumulate. For example, a recipe that includes olive oil and butter will have a higher fat and calorie content than one prepared without these additions.
Nutritional Comparison: Canned vs. Homemade
To illustrate the difference, here is a comparison table outlining the nutritional variations between typical canned and homemade pease pudding.
| Nutrient (per 100g) | Canned Pease Pudding (e.g., Foresight) | Homemade Pease Pudding (with added fat) |
|---|---|---|
| Energy (kcal) | ~97-111 kcal | ~180-250+ kcal (based on ingredients) |
| Fat | ~0.7 g | ~3-10 g (depending on additions) |
| Saturated Fat | ~0.1 g | ~1-4 g (depending on additions) |
| Carbohydrates | ~16-17 g | ~14-30 g |
| Protein | ~6 g | ~10-22 g (with added protein) |
| Fibre | ~1.7-6 g | ~8-10 g |
How Serving Style and Accompaniments Affect Total Calories
The way you serve pease pudding can have a significant impact on your meal's total calorie count. While the pudding itself may be low-fat, adding high-fat meats or toppings will increase the overall caloric value. A traditional pairing with ham or gammon, for instance, adds a substantial number of calories from the meat's fat. Serving it in a sandwich with bread, butter, or mayonnaise will also increase the final count.
Low-Calorie Serving Ideas
For a healthier option, consider these suggestions:
- Serve it as a side dish with lean protein, such as grilled chicken or fish.
- Use it as a base for a thick, hearty soup, thinned with vegetable broth.
- Enjoy it on its own, hot or cold, as a high-fiber snack.
The Healthy Side of Pease Pudding
Beyond its calorie count, pease pudding offers several nutritional benefits, stemming from its main ingredient: yellow split peas. Split peas are a type of legume, a powerhouse of nutrients that are low in fat and high in fiber and plant-based protein.
- High in Fibre: The high fiber content in pease pudding promotes digestive health and can help manage blood sugar levels.
- Excellent Source of Protein: As a legume, split peas provide a good amount of protein, which is essential for muscle repair and satiety.
- Rich in Minerals: Pease pudding contains important minerals like potassium, magnesium, and iron.
- Naturally Low in Fat: When prepared simply, the dish is naturally low in fat and saturated fat.
The History of Pease Pudding
Pease pudding, or pease pottage as it was once known, has a long history in British cuisine, dating back to the Middle Ages. It gained particular popularity in the North East of England and is a staple accompaniment to ham. The famous nursery rhyme "Pease Porridge Hot" reflects its long-standing place in British culture. The dish is a testament to the versatility and nutritional value of humble legumes.
For a traditional recipe that outlines the preparation process, see Sainsbury's recipe.
Conclusion
In summary, the number of calories in pease pudding varies significantly depending on the preparation method. Canned versions are typically low in calories, making them a healthy, convenient option. Homemade pease pudding, while often more flavorful, can be higher in calories due to the addition of fats like butter or meat drippings. No matter how it's prepared, the base ingredient of yellow split peas ensures it remains a good source of fiber and protein. For those seeking to minimize calories, simple preparations and careful choice of accompaniments are key.
Understanding the Factors for Calorie Content
When assessing pease pudding, remember these key factors that influence its calorie count:
- The use of fat (butter, oil) in homemade recipes.
- The inclusion of meat, such as ham or bacon, during cooking.
- The serving size, which can vary widely.
- The brand of canned pudding, with slight variations in energy density. The lowest calorie version found in the search results is 93 kcal/100g, but most are in the 95-111 kcal range.
- Additional toppings or side dishes that increase overall meal calories.
Enjoying Pease Pudding Mindfully
With an understanding of the factors that affect its calorie content, you can easily incorporate pease pudding into a balanced diet. It's a versatile dish that can be enjoyed both hot and cold, offering a traditional taste of British comfort food without necessarily being high in calories.
