Split pea soup: good evidence for pulses, none for the soup

We found no trial of split pea soup itself, so the case for it is borrowed from pulses in general. The strongest borrowed number is modest. A 2026 meta-analysis of 38 randomized trials with 2095 people found that about 4.6 oz (130 g) of whole pulses a day, peas included, lowered LDL cholesterol by 5.4 mg/dL (95% CI 3.1 to 7.3; metric: 0.14 mmol/L, 0.08 to 0.19) over a median of 6 weeks. Those were pulses of every kind, the authors ask for separate studies of dried peas, and no pulse carries a health claim for cholesterol. A second 2026 review counted 40 single-meal crossover studies and found pulse meals gave lower blood glucose than wheat or white rice meals in 28 of them. It tallied results without pooling them and did not look at soup as a form. What the soup reliably brings is in the bowl. A cup of 9 oz (255 g) has about 156 calories, 9.1 g protein and 9.7 g fiber, with 622 mg of sodium, a figure scaled from the per 3.5 oz (100 g) record of a recipe whose salt depends on who makes it.

The numbers, per 3.5 oz (100 g)

How much is actually in it

• One cup (255 g) of split pea soup provides about 156 calories, 9.1 g protein, 9.7 g fiber and 622 mg sodium. — US dietary survey food record Evidence E source
  Per 100 g: 61 calories, protein 3.55 g, fiber 3.8 g, sodium 244 mg; with meat: 80 calories, protein 5.57 g, fiber 3.3 g, sodium 248 mg; 1 can 525 g = 1281 mg sodium

What your body absorbs

• In a randomized isotope study in 28 stunted Indian children, amino acids from extruded yellow pea protein were 88% digestible, about 20% higher than an earlier report, measured in adults, for pressure-cooked peas. — 28 moderately stunted children aged 6-11 years, South India (n = 28) Evidence B source
  Mean amino acid digestibility 88.0% yellow pea vs 89.0% chickpea (P = 0.83); lysine 76.5% in yellow pea

What cooking and storage change

• In a single-blind crossover trial, boiled yellow peas produced about half the blood glucose response of white bread, while pasta made from whole yellow pea flour did not differ from white bread. — healthy volunteers, single test meals (number not given in abstract) Evidence B source
  Glucose AUC boiled yellow peas 112.3 vs white bread 218.1 mmol x min/L (P < 0.05); yellow pea flour pasta 160.7, comparable to white bread

What it does to your health

• A 2026 systematic review of 40 randomized crossover studies found pulse meals gave lower blood glucose than wheat or white rice meals in 28 of 40 studies and lower insulin in 16 of 24. — healthy adults and some with type 2 diabetes, metabolic syndrome or overweight; single test meals, 120-420 min follow-up (n = 40 studies) Evidence A source
  Lower postprandial glucose in 28/40 studies, lower insulin in 16/24, less hunger in 3/5

Safety, limits and interactions

• In a 3-week randomized crossover trial in 12 adults, 7.1 oz (200 g) of canned chickpeas a day raised flatulence ratings from 0.4 to 1.0 on a 0-3 scale, with no change in diarrhea or abdominal pain. — 12 healthy adults, 200 g canned chickpeas (11 g fiber) daily for 3 weeks per phase (n = 12) Evidence B source
  Flatulence rating 1.0 vs 0.4 control (P < 0.001); raffinose 5 g/day 0.7; stool frequency unchanged

What people believe that the data does not support

• A 2026 meta-analysis of 38 randomized trials found that about 4.6 oz (130 g) of whole pulses a day, peas included, lowered LDL cholesterol by 5.4 mg/dL (0.14 mmol/L) over a median 6 weeks, yet no pulse carries an approved cholesterol health claim. — 2095 participants in 38 trials of at least 3 weeks, median 130 g/day of pulses (n = 2095) Evidence A source
  LDL-C -5.4 mg/dL (95% CI -7.3 to -3.1; metric: -0.14 mmol/L, -0.19 to -0.08)
• In three feeding trials with half a cup of beans daily for 8 to 12 weeks, fewer than half of adults reported more gas in week one, only 19% with black-eyed peas, and 3-11% reported it on control diets. — adults in 3 feeding studies (17, 29 and 80 participants), half a cup of beans daily for 8 or 12 weeks (n = 126) Evidence B source
  Increased flatulence in week 1: under 50% with pinto or baked beans, 19% with black-eyed peas, 3-11% on control diets

Who this works differently for

• A scoping review of 47 studies notes that nonpriority legume allergies, which include pea, chickpea, lentil and lupine, are frequently implicated in severe allergic reactions. — 47 studies on nonpriority legume allergy, adults and children, mostly Europe (n = 47 studies) Evidence C source
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The bottom line

Watch the salt more than anything else. A whole 19 oz (525 g) can holds about 1281 mg of sodium, and the USDA table on this page lists a reduced sodium version. The meat version is a little richer, at 80 calories and 5.57 g protein per 3.5 oz (100 g) against 61 calories and 3.55 g for the plain soup. How the peas are cooked matters for blood sugar. In a single-blind crossover trial in healthy volunteers, boiled yellow peas gave a glucose response of 112.3 against 218.1 mmol x min/L for white bread, about half, while pasta made from whole yellow pea flour came out comparable to white bread at 160.7. Those were single test meals, the abstract does not say how many people took part, and soup was not tested. On protein, a randomized isotope study in 28 moderately stunted children aged 6 to 11 in South India found the amino acids of extruded yellow pea protein 88% digestible. Extrusion is an industrial process, and the 20% gap the authors report against pressure-cooked peas comes from an earlier study in adults. Gas is the usual complaint, and it is smaller than its reputation. In three feeding trials with half a cup of beans a day, fewer than half of adults reported more gas in the first week with pinto or baked beans and 19% with black-eyed peas, against 3 to 11% on control diets. All of it was self-reported, and no trial used split peas. In a 3-week crossover trial in 12 healthy adults, 7.1 oz (200 g) of canned chickpeas a day raised flatulence ratings from 0.4 to 1.0 on a 0 to 3 scale, with no change in diarrhea or abdominal pain. The real caution is allergy. A scoping review of 47 studies groups pea with chickpea, lentil and lupine among the nonpriority legume allergies and says these are frequently implicated in severe reactions, without giving a frequency. If you react to any legume, ask before you try pea soup. We hold no card on pregnancy, young children or medicines for this soup.

Sources

1. psoup-daily-r5-01 · food composition dataset
   Soup, split pea | FNDDS code 41602050 | fdc_id 2707459 | 1 cup 10205 = 255 g | 1 can 60482 = 525 g | 1 individual container 60868 = 440 g | per 100 g: Energy 61 kcal, Protein 3.55 g, Fiber 3.8 g, Sodium 244 mg || Soup, split pea, with meat | fdc_id 2707458 | per 100 g: Energy 80 kcal, Protein 5.57 g, Fiber 3.3 g, Sodium 248 mg
   USDA FNDDS 2021-2023, Soup, split pea, food code 41602050, fdc_id 2707459 · checked 2026-10-01
2. psoup-daily-r5-04 · randomized trial
   The mean AA digestibility of extruded chickpea and yellow pea protein in moderately stunted children (HAZ; -2.86 to -1.2) was high and similar in both extruded test proteins (89.0% and 88.0%, respectively, P = 0.83). ... Extruded chickpea and yellow pea protein had good IAA digestibility in moderately stunted children, which was 20% higher than an earlier report of their digestibility when pressure-cooked, measured by the same method in adults.
   J Nutr, 2020 · checked 2026-10-01
3. psoup-daily-r5-05 · crossover RCT
   WYPF banana bread (97.9 +/- 17.8 mmol x min/L) and biscotti (83 +/- 13 mmol x min/L), as well as BYP (112.3 +/- 19.9 mmol x min/L), reduced (P < 0.05) glycemic responses compared to WB (218.1 +/- 29.5 mmol x min/L). The glycemic response of WYPF pasta (160.7 +/- 19.4 mmol x min/L) was comparable to WB.
   J Food Sci, 2009 · checked 2026-10-01
4. psoup-daily-r5-03 · systematic review of crossover RCTs
   Most of the articles in this review reported that non-oil-seed pulses cause lower glucose (28 of 40 studies) and insulin (16 of 24 studies) responses than other starchy foods in the control groups (mainly wheat-flour-based products or white rice).
   Nutr Rev, 2026 · checked 2026-10-01
5. psoup-daily-r5-07 · crossover RCT
   Reported flatulence (mean ± SD) was rated higher with chickpea (1.0 ± 0.2, P < 0.001) and raffinose (0.7 ± 0.2, P < 0.001) compared with control (0.4 ± 0.1).
   Can J Diet Pract Res, 2014 · checked 2026-10-01
6. psoup-daily-r5-02 · meta-analysis of RCTs
   There are no health claims for any pulse for cholesterol reduction, which could support uptake. ... Thirty-eight trials (52 trial comparisons, n=2095) with a median of 6 weeks and dose of 130 g/d (0.5-0.67 cup/d) showed that whole dietary pulses decreased low-density lipoprotein-cholesterol (mean difference, -0.14 mmol/L [95% CI, -0.19 to -0.08])
   J Am Heart Assoc, 2026 · checked 2026-10-01
7. psoup-daily-r5-06 · randomized feeding trials
   Less than 50% reported increased flatulence from eating pinto or baked beans during the first week of each trial, but only 19% had a flatulence increase with black-eyed peas. A small percentage (3-11%) reported increased flatulence across the three studies even on control diets without flatulence-producing components.
   Nutr J, 2011 · checked 2026-10-01
8. psoup-daily-r5-08 · scoping review
   Nonpriority legume allergies, which include chickpea, pea, lentil, and lupine, are frequently implicated in severe allergic reactions.
   J Allergy Clin Immunol Pract, 2021 · checked 2026-10-01