Understanding the Calories: Is Green Pea Soup High in Calories?

November 6, 2025 •

4 min read

With a vibrant nutritional profile, green peas offer an excellent source of protein and fiber for weight management. When prepared as a soup, the question of 'Is green pea soup high in calories?' becomes complex, as the final count depends heavily on the specific ingredients and preparation methods used.

Quick Summary

The calorie content of green pea soup is highly variable, determined primarily by ingredients such as cream, fatty meats, and cooking fats. While a simple, broth-based version is low-calorie and nutrient-rich, additions can significantly increase its energy density. Knowing how to choose your ingredients is key for managing your diet effectively.

Key Points

Depends on Ingredients: The calorie content of green pea soup is determined by its ingredients, ranging from low-calorie with a vegetable broth base to high-calorie with cream and ham.
Naturally Low-Calorie Base: Green peas themselves are naturally low in calories and high in filling fiber and protein, making a simple, homemade version a healthy choice.
High-Fat Additions Increase Calories: Ingredients like heavy cream, butter, ham, and bacon significantly increase the fat and calorie content of the soup.
Healthy Alternatives are Available: For a creamy texture, low-fat milk or potatoes can be used as healthier alternatives to heavy cream.
Canned Soups Can Be High in Sodium: Canned, condensed green pea soup often contains high levels of sodium and can have a higher calorie count than a simple homemade version.
Promotes Fullness and Weight Loss: The combination of high protein and fiber in green pea soup helps promote satiety, which can aid in weight loss and blood sugar control.

For many, green pea soup is a comforting staple, but its reputation as a health-food hero can be misleading. While the star ingredient, green peas, are packed with protein and fiber, the rest of the recipe can either maintain a low-calorie count or transform it into a surprisingly rich dish. By examining the nutritional fundamentals and the impact of various preparation choices, you can better understand how to enjoy this dish as part of a balanced diet.

The Low-Calorie Potential of Green Peas

At their core, green peas are an incredibly nutritious and low-calorie legume. A half-cup (80g) of cooked green peas contains approximately 67 calories, with a balanced mix of carbohydrates, protein, and fiber. This combination of protein and fiber is particularly beneficial for weight management, as it promotes feelings of fullness and helps regulate blood sugar levels, preventing overeating. This intrinsic nutritional value makes a simple pea soup an excellent choice for a healthy meal.

The Factors That Increase Calorie Count

High-Fat Additions

One of the most significant factors influencing a soup's calorie count is the addition of high-fat ingredients. Traditional recipes might call for heavy cream or butter to create a rich, creamy texture. While delicious, these ingredients dramatically increase the caloric density. For example, a single cup of canned, condensed green pea soup prepared with milk can contain up to 94 calories per 100 grams, with a substantial portion coming from fat. Opting for lighter alternatives is crucial for a calorie-conscious diet.

Meats and Toppings

Soups often feature meat to add flavor and substance. In the case of split pea soup, the addition of a ham hock or bacon can boost the calorie and sodium content considerably. Similarly, high-calorie toppings like croutons, cheese, or a drizzle of oil can add extra calories without a significant increase in nutritional value. A healthier approach involves using leaner protein sources or skipping these toppings altogether.

Choosing Your Base

The liquid base of the soup also plays a role. A simple vegetable broth is the foundation of a low-calorie recipe, while using fatty chicken broth or milk can increase the energy content. For those making soup from scratch, using a low-sodium vegetable stock is the best option for maintaining a healthy profile.

Making Green Pea Soup Part of a Healthy Diet

To keep green pea soup on the healthier side, focus on preparation methods that preserve the peas' natural benefits while minimizing unnecessary fat and sodium. For a creamy texture, an immersion blender can provide smoothness without needing to add cream. You can also thicken the soup with starchy vegetables like potatoes, but be mindful of portion sizes.

Embrace Vegetable Broth: Use a low-sodium vegetable broth as your base for a flavorful yet light soup.
Substitute Cream: For a creamy texture, blend a small amount of low-fat milk, almond milk, or a handful of potatoes into the soup instead of heavy cream.
Season with Herbs and Spices: Enhance flavor naturally with garlic, onions, dill, and black pepper, rather than relying on high-sodium seasonings.
Choose Lean Proteins: If adding meat, opt for lean protein such as diced chicken breast instead of ham or bacon.
Garnish Wisely: Top your soup with fresh parsley, chives, or a few toasted seeds for a finishing touch instead of high-calorie croutons.

Calorie Comparison: Homemade vs. Canned Green Pea Soup

The following table highlights the difference in calorie counts between various types of green pea soup, demonstrating the impact of different ingredients and preparation styles.


Soup Type	Base	Additional Ingredients	Approximate Calories per Cup	Nutritional Note
Homemade (Light)	Vegetable Broth	Onions, garlic, seasonings	60-90 kcal	High in fiber, low in fat and sodium.
Homemade (Creamy)	Vegetable Broth, Milk	Potatoes, onions, spices	110-180 kcal	Richer texture, still moderate in calories.
Canned (Condensed)	Water (as prepared)	Milk (often added), preservatives	329-399 kcal (per can)	Higher in sodium; check label for added ingredients.
Split Pea with Ham	Broth	Ham hock, carrots, celery	195 kcal	Higher in protein and sodium due to ham.

Conclusion: A Flexible and Healthy Choice

In conclusion, whether green pea soup is high in calories is not a straightforward yes or no answer. The key takeaway is that the dish's caloric value is highly dependent on how it's made. The foundation of the soup—green peas, vegetable broth, and herbs—is naturally low in calories, high in fiber, and rich in nutrients, making it an excellent choice for a diet focused on weight management. However, the addition of heavy cream, fatty meats, or high-calorie toppings can quickly increase the energy density. For those aiming for a healthy, low-calorie meal, choosing a homemade, broth-based version with smart ingredient substitutions is the best approach. Being mindful of your recipe's components allows you to enjoy the nutritional benefits of green pea soup without derailing your health goals.

Frequently Asked Questions

A standard serving (1 cup) of a simple, homemade green pea soup made with vegetable broth, onions, and seasonings can have as few as 60-90 calories.

Yes, adding heavy cream significantly increases the calorie count. For a healthier version, you can substitute low-fat milk or use an immersion blender to create a creamy texture from the peas and vegetables alone.

Canned, condensed green pea soup can be high in calories, especially if prepared with milk, and often contains high levels of sodium. A single can can have close to 400 calories.

Yes, a low-calorie, broth-based green pea soup can be an excellent addition to a weight-loss diet due to its high fiber and protein content, which promotes satiety.

The calorie difference depends on the ingredients. While both start with nutritious peas, split pea soup often includes high-calorie additions like ham hock, which increases its energy content compared to a simple green pea soup.

To make a low-calorie version, use a low-sodium vegetable broth, avoid heavy cream by blending the peas for a natural creaminess, and flavor with herbs, garlic, and onions instead of fatty additions.

Green pea soup is rich in dietary fiber, protein, and essential minerals like magnesium and potassium, as well as vitamins such as C and K, especially if fresh ingredients are used.