Soup, pea, split with ham, canned, condensed
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
This is a thick, savory purée of split peas and ham, transformed into a hearty, shelf-stable staple. Its texture is smooth yet substantial, with a rich, smoky flavor from the ham and an earthy sweetness from the peas. Nutritionally, it offers a solid protein boost (7.68g per 100g) alongside a moderate carbohydrate load, making it a filling, energy-dense meal.
💚 Why it's loved
People love it for its deep, comforting, smoky flavor that feels like a warm hug in a bowl. It's incredibly versatile, serving as a quick weeknight meal or a base for more elaborate dishes, and holds a special place in traditional comfort food cuisine.
⚠️ Watch-outs & how to enjoy it better
The condensed, canned variety can be high in sodium, which may be a concern for those monitoring blood pressure or fluid retention. To counteract this, opt for low-sodium versions or dilute it with water, and pair it with a fresh, low-salt side salad or a piece of unsalted whole-grain bread to balance the meal.
Key benefits
- High in plant-based protein from split peas
- Good source of complex carbohydrates for sustained energy
- Contains dietary fiber (1.7g per 100g) for digestive health
- Convenient, shelf-stable, and quick to prepare
- Low in fat (3.28g per 100g) compared to many creamy soups
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic pairing of split peas and ham is a culinary tradition born from frugality: ham hocks, often the last bits of a holiday ham, were used to flavor the inexpensive, protein-rich dried peas, creating a nutritious meal from leftovers.
Full nutrition (scales with serving)
| Water | 65.7 g |
| Energy | 141 kcal |
| Energy | 590 kj |
| Protein | 7.7 g |
| Total lipid (fat) | 3.3 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 20.8 g |
| Fiber, total dietary | 1.7 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 159 mg |
| Potassium, K | 297 mg |
| Sodium, Na | 630 mg |
| Zinc, Zn | 0.99 mg |
| Copper, Cu | 0.28 mg |
| Manganese, Mn | 0.50 mg |
| Selenium, Se | 7.4 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.20 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Vitamin B-12 | 0.20 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 331 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 0.71 g |
| SFA 18:0 | 0.38 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 1.3 g |
| Fatty acids, total polyunsaturated | 0.47 g |
| PUFA 18:2 | 0.43 g |
| PUFA 18:3 | 0.04 g |
| Cholesterol | 6.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.08 g |
| Threonine | 0.27 g |
| Isoleucine | 0.32 g |
| Leucine | 0.53 g |
| Lysine | 0.52 g |
| Methionine | 0.10 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.34 g |
| Tyrosine | 0.24 g |
| Valine | 0.36 g |
| Arginine | 0.52 g |
| Histidine | 0.16 g |
| Alanine | 0.36 g |
| Aspartic acid | 0.78 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.37 g |
| Proline | 0.35 g |
| Serine | 0.33 g |
FAQ
Is canned split pea soup with ham healthy?
It can be a nutritious choice, offering good protein and fiber. However, it's often high in sodium, so look for low-sodium varieties and balance it with other low-sodium foods in your meal.
How can I reduce the sodium in canned split pea soup?
You can dilute the condensed soup with water or unsalted broth, or rinse the contents if it's a solid mass. Pairing it with fresh, unsalted vegetables or a side of fruit can also help balance your overall sodium intake.
Can I freeze leftover split pea soup?
Yes, split pea soup freezes very well. Allow it to cool completely, then store in airtight containers or freezer bags for up to 3 months. Thaw in the refrigerator overnight before reheating.