Why Does Split Pea Soup Have So Many Carbs?

December 10, 2025 •

3 min read

According to the USDA, a 1-cup serving of cooked split peas contains over 40 grams of carbohydrates, making split pea soup a carb-dense meal. This high carbohydrate content is primarily due to the main ingredient: the split pea itself, which is a dried and starchy legume.

Quick Summary

Split peas, the star ingredient in split pea soup, are legumes high in complex carbohydrates and resistant starch, which contributes to the soup's overall carb count. While high in carbs, the soup is also rich in dietary fiber, protein, and essential nutrients, making it a balanced and filling meal. The carbohydrate composition, including both starch and fiber, is a key factor in its nutritional profile.

Key Points

Source of Carbs: The high carb content in split pea soup is mainly from the dried split peas themselves, which are dense with complex carbohydrates and starch.
Low Glycemic Impact: Despite being carb-rich, the high fiber and resistant starch in split peas give the soup a low glycemic index, meaning it doesn't cause a rapid spike in blood sugar.
High in Fiber: Split peas are exceptionally high in dietary fiber, which slows digestion and contributes to feelings of fullness.
Nutrient-Dense Meal: Beyond carbs, split pea soup offers significant amounts of protein, iron, folate, and potassium, making it a very nutritious and balanced meal.
Net Carbs are Lower: The presence of high fiber means the soup's net carb count is lower than its total carb count, which is a more useful metric for many diets.
Recipe Varies: The final carbohydrate total can be influenced by additional ingredients like potatoes or other starchy vegetables, so recipes can differ in their carb density.

The Starchy Nature of Split Peas

At its core, the high carbohydrate count in split pea soup comes directly from its main ingredient: the split pea. While technically a legume, split peas are often classified as a starchy vegetable, similar to potatoes or corn. As the peas mature and dry, their sugar content decreases and their starch content rises dramatically. This concentration of complex carbohydrates is the primary reason why the soup is so carb-dense. Unlike simple carbohydrates, which are digested quickly, the complex carbs in split peas provide a sustained release of energy.

The Role of Dietary Fiber and Resistant Starch

One of the most important aspects of split pea's carbohydrate profile is its high fiber content. For example, a 1-cup serving of cooked split peas can contain over 16 grams of dietary fiber. This is a significant portion of the recommended daily intake for most adults and plays a crucial role in how the soup affects your body. Fiber, which is a type of carbohydrate, is not digested by the body and therefore does not raise blood sugar levels in the same way as other carbs. It helps slow down the digestion and absorption of starches, preventing rapid spikes in blood sugar.

Split peas also contain a specific type of fiber called resistant starch, which acts as a prebiotic once it reaches the colon, feeding healthy gut bacteria. This fermentation process produces short-chain fatty acids, like butyrate, which is beneficial for the health of your intestinal lining and overall gut health. This is why despite the high total carbohydrate number, the net carb count (total carbs minus fiber) is significantly lower and the soup is a low-glycemic food.

Comparison: Split Peas vs. Other Legumes

To put the carbohydrate content of split peas into context, it's helpful to compare them to other common legumes. For instance, a half-cup serving of cooked green peas has about 12 grams of carbohydrates, while the same amount of black beans has almost twice that amount. However, dried split peas, used in soup, have a much more concentrated carbohydrate profile. Here is a comparison of cooked legumes per 100g serving:


Nutrient	Cooked Split Peas	Cooked Chickpeas	Cooked Lentils
Total Carbohydrates	~21.2 g	~27.4 g	~20.1 g
Dietary Fiber	~8.4 g	~7.6 g	~7.9 g
Protein	~8.4 g	~8.9 g	~9.0 g

This table illustrates that split peas hold their own in the carbohydrate department compared to other common legumes, yet they still provide a robust amount of fiber and protein.

The Nutritional Upside of Carbs in Split Pea Soup

While dieters following strict low-carb plans might be wary of split pea soup, its carbohydrate content should be viewed within the context of its overall nutritional value. The complex carbs and high fiber make it incredibly filling and a great source of sustained energy. Furthermore, split peas are a rich source of plant-based protein, iron, folate, and potassium, which all contribute to a balanced and healthy meal. A hearty bowl of this soup can be a complete, nourishing meal, especially when paired with other ingredients like carrots, celery, and ham.

Factors Affecting Carb Content

Finally, the exact carbohydrate content of split pea soup can vary based on the recipe. Some recipes may include additional ingredients that increase the carb count, such as potatoes, rice, or added sugars. However, the core contributor remains the concentrated starch within the split peas. For those watching their carb intake, choosing recipes that focus on vegetables and lean protein while minimizing extra starchy additions is the best approach.

Conclusion: A High-Carb Food with a Healthy Profile

In conclusion, split pea soup is high in carbohydrates primarily because its main ingredient, the split pea, is a starchy legume. However, this isn't a negative characteristic from a nutritional standpoint. The complex carbohydrates in split peas, combined with a very high level of dietary fiber and resistant starch, provide sustained energy, promote digestive health, and help control blood sugar. By understanding why split pea soup has so many carbs, one can appreciate it as a nutritionally dense and wholesome meal, rather than simply labeling it as a high-carb dish to be avoided.

Visit the USDA website to learn more about the nutritional content of legumes

Frequently Asked Questions

Yes, split peas are a very healthy source of carbohydrates. They are high in complex carbohydrates that provide sustained energy, along with a high concentration of fiber that aids digestion and helps regulate blood sugar levels.

While split pea soup is not inherently low-carb due to the starchy peas, its high fiber content can make it a suitable option for some moderate low-carb diets. For very strict low-carb diets like keto, it is generally avoided.

To reduce the carb content, you can use smaller portions of split peas, or add more low-carb vegetables like celery, onions, or bell peppers. Some recipes also recommend omitting other starchy additions like potatoes.

The total carb content of cooked split peas is comparable to other legumes like lentils and chickpeas, but their fiber content is often higher per serving. They are significantly more carbohydrate-dense than non-starchy vegetables.

The carb content of canned split pea soup can vary. Some brands may add sugar or thickeners, increasing the carb count, while others might be similar to homemade versions. It's always best to check the nutritional label.

Total carbs refers to all carbohydrates, including fiber. Net carbs are total carbs minus dietary fiber. Because split pea soup is high in fiber, its net carb count is substantially lower than its total carb count.

While their flavor profiles differ slightly, the overall nutritional profile, including the carbohydrate and fiber content, of green and yellow split peas is very similar.