Is Split Pea Soup Keto? (No, Here’s Why)

Is Split Pea Soup Keto

Split pea soup is a traditional soup filled with many health benefits as this soup contains a high fiber content. The two most common health benefits include lowering cholesterol and helping regulate blood-sugar levels. But for those following the keto diet, is split pea soup keto?

Split Pea Soup is not keto. Split peas are considered a legume, just like chickpeas, lentils and beans. Legumes need to be avoided on a keto diet as they are high in carbs and make it difficult to stay in ketosis. The best keto alternatives to split pea soup is Kettle & Fire Mushroom Bisque.

This article reviews the ingredients and nutrition of several different soups. And we also review several of the best keto split pea soup alternatives. Let’s dig in!

Traditional Split Pea Soup with Ham Bone Health Benefits

Bone broths have risen in popularity in the past few years. Ham bone in split pea soup provides the same health benefits as bone broth such as boosting your immune system, helping heal your gut and reducing inflammation. The key ingredient for traditional split pea soup is the ham bone as it adds rich flavor. To get the most health benefits from the ham bone, it is recommended to simmer in water for a least one hour.

Unfortunately for those following the ketogenic diet, pea soup is not keto-friendly. As keto continues to rise in popularity, there are many more options for split pea soup alternatives that contain less than 15g of carbohydrates and add more protein. This helps to follow the macro ratio for keto looks like the following: 5% of calories coming from carbs. 25% of calories coming from protein. 70% of calories come from fat. Good alternatives include brands that include bone broth. We will discuss these later on.

Pea Soup Nutritional Information

Let’s have a quick look at different brands of soup brands and analyze their components.

Progresso Split Pea Soup

This is a traditional soup made with ham.  It is also gluten free and contains no artificial flavors or colors.


  • Water, Split Peas
  • Cooked Ham Water Added (Cured With Water, Salt, Dextrose, Sodium Phosphate, Natural Smoke Flavor, Sodium Erythorbate, Sodium Nitrite)
  • Carrots
  • Potatoes
  • Dried Peas
  • Celery
  • Contains Less Than 2% Of: Modified Food Starch
  • Carrot Puree
  • Salt
  • Onion
  • Corn And Soy Protein (Hydrolyzed)
  • Sugar
  • Dried Parsley
  • Yeast Extract
  • Spice
  • Onion Powder
  • Natural Flavor
  • Natural Smoke Flavor
  • Corn Starch
  • Maltodextrin
  • Garlic Powder

Nutrition Facts (1 cup, 243g):

  • 120 Calories
  • 1g Total Fat
  • 0g Saturated Fat
  • 5mg Cholesterol
  • 24g Total Carbohydrates
  • 4g Dietary Fiber
  • 3g Sugar
  • 3g Added Sugars
  • 9g Protein
  • 690mg Sodium

Allergen Statement: Contains Soy Ingredients.

Amy’s Organic Split Pea Soup

This soup is made from organic split peas and veggies. It is also gluten free, dairy free, lactose free, soy free, tree nut free, vegan, and kosher.


  • Filtered water
  • Organic green split peas
  • Organic onions
  • Organic celery
  • Organic carrots
  • Sea salt
  • Organic basil
  • Organic garlic
  • Bay leaves
  • Organic black pepper

Nutrition Facts (1 can, 400g):

  • 190 Calories
  • 1g Total Fat
  • 0g Saturated Fat
  • 0mg Cholesterol
  • 33g Total Carbohydrates
  • 7g Dietary Fiber
  • 6g Sugar
  • 0g Added Sugars
  • 12g Protein
  • 1170mg Sodium

Dr. McDougall’s Split Pea Soup

This split pea soup is vegan. Just add hot water and serve. They claim this soup is 40% less sodium than competitive products. This is also gluten free and contains plant based protein.


  • Split peas*
  • Vegetables* (onion, potato, garlic, celery, parsley, carrot)
  • Potato starch
  • Yeast extract
  • Natural flavor (potato starch, sea salt, spices, lemon)

Nutrition Facts (1 Container (54g)):

  • 100 Calories
  • 1g Total Fat
  • 10g Saturated Fat
  • 0mg Cholesterol
  • 34g Total Carbohydrates
  • 12g Dietary Fiber
  • 2g Sugar
  • 2g Added Sugars
  • 12g Protein
  • 360mg Sodium

Organic Imagine Split Pea Soup

This has freshly picked sweet peas and seasoned with organic herbs. This soup is also vegan, gluten-free, organic and kosher.


  • Filtered Water
  • Organic Sweet Peas
  • Organic Potatoes
  • Organic Onions
  • Organic Soymilk (Filtered Water, Organic Soybeans)
  • Sea Salt
  • Organic Tapioca Starch
  • Organic Evaporated Cane Syrup
  • Organic Expeller Pressed Canola Oil and/or Organic Safflower Oil and/or Organic Sunflower Oil
  • Natural Flavors
  • Organic Spices

Nutrition Facts (1 Cup(240mL)):

  • 10 Calories
  • 0g Total Fat
  • 0g Saturated Fat
  • 0mg Cholesterol
  • 14g Total Carbohydrates
  • 3g Dietary Fiber
  • 4g Sugar
  • 0g Added Sugars
  • 4g Protein
  • 590mg Sodium

Allergen statement: Contains soy

Keto Alternatives

Popular split pea soup alternatives are made with bone broth. The most common bone broths added include chicken, beef and turkey. Some options even add collagen. Collagen supports healthy joints, skin, hair, and nails, as well as gut health and is approved for a keto diet. These alternatives also feature less carbohydrates and more protein than traditional split pea soup brands.

Kettle and Fire Tomato Soup with Chicken Bone Broth

Kettle and Fire Tomato Soup with Chicken Bone Broth, Paleo Diet, Gluten Free, High in Protein and Collagen, 6 Pack Kettle & Fire took classic tomato soup, and gave it the signature Kettle & Fire makeover by using their chicken bone broth (contains collagen) as the base. In addition it adds in organic tomatoes and the packaging is made with paperboard from the certified forest and other sources.


  • Chicken Bone Broth (Water, Organic Chicken Bones, Organic Celery, Organic Onions, Organic Carrots, Organic Apple Cider Vinegar, Organic Spices)
  • Chicken Broth
  • Organic Tomato Paste
  • Organic Coconut Milk
  • Organic Honey
  • Contains Less Than 2% Of (Organic Tapioca Starch, Organic Olive Oil, Organic Tomato Powder, Organic Spices, Organic Garlic Powder, Organic Onion Powder, Natural Flavor, Organic Guar Gum, Sea Salt)

Nutrition Facts (1 Cup (245g)):

  • 130 Calories
  • 5g Total Fat
  • 3g Saturated Fat
  • 0mg Cholesterol
  • 16g Total Carbohydrates
  • 1g Dietary Fiber
  • 9g Sugar
  • 4g Added Sugars
  • 7g Protein
  • 420mg Sodium

Allergen statement: Contains Coconut

Kettle & Fire Mushroom Bisque Keto Bone Broth

Keto Soup by Kettle and Fire, Cream of Mushroom Bisque Soup, Pack of 3, Gluten Free, Paleo Friendly, Collagen Soup on the Go, 9g of Protein, 16.9 fl oz This mushroom bisque soup pairs our classic chicken bone broth with an organic buttery mushroom blend. Contains A natural source of collagen, glycine, and other beneficial nutrients. Keto friendly, collagen rich and gluten free.


  • Water
  • Organic Cream
  • Organic Chicken Bone Broth (water, organic chicken bones, organic onions, organic carrots, organic fennel, organic leeks, organic apple cider vinegar, organic thyme, organic shiitake mushroom, organic tamarind extract, organic bay leaf)
  • Organic Mushrooms
  • Organic Butter (organic pasteurized cream, salt)
  • Organic Parmesan Cheese (organic pasteurized milk, salt, enzymes)
  • Less than 2% of Organic Mushroom Extract (organic mushrooms)
  • Xanthan Gum
  • Organic Garlic
  • Organic Onion
  • Sea Salt
  • Organic Lemon Juice Concentrate
  • Organic Spices

Nutrition Facts (1 Cup (245g)):

  • 240 Calories
  • 22g Total Fat
  • 14g Saturated Fat
  • 75mg Cholesterol
  • 3g Total Carbohydrates
  • 1g Dietary Fiber
  • 0g Sugar
  • 0g Added Sugars
  • 9g Protein
  • 420mg Sodium

Allergen statement: Contains milk

Kiss My Keto Salt & Pepper Chicken Bone Broth with Noodles

Kiss My Keto Bone Broth Powder Travel Packets — Collagen Protein (9g) + MCT Oil, 18 Amino Acids | Low Carb Variety (15 Pack) Thai Chicken, Pepper Chicken & Beef | Instant Bone Broth — Single Servings This soup can help beat keto flu. The keto broth replenishes sodium to your diet to prevent/relieve cramps, headaches and low energy. They provide variety packs that include Thai Green Curry Chicken Bone Broth with Noodles and Spicy Beef Bone Broth with Noodles.


  • Keto Noodles (Purified Water, Konjac Flour, Limewater)
  • Chicken Bone Broth
  • Natural Flavors
  • Medium Chain Triglycerides
  • Salt
  • Yeast Extract
  • Gum Acacia
  • Guar Gum
  • Xanthan Gum
  • Silicon Dioxide
  • Dehydrated Garlic
  • Dehydrated Onion
  • Sunflower Lecithin

Nutrition Facts (1 Packet (15g)):

  • 50gCalories
  • 1g Total Fat
  • 1g Saturated Fat
  • 0mg Cholesterol
  • 2g Total Carbohydrates
  • 0g Dietary Fiber
  • 0g Sugar
  • 0g Added Sugars
  • 10g Protein
  • 480mg Sodium

Allergen statement: Manufactured on equipment that also processes peanuts, tree nuts, soy, wheat, egg and milk.

Proper Good Beef Bone Broth Soup

Beef + Chicken Bone Broth Variety Pack - 12 oz 4 pack by Proper Good - 2 Beef Bone Broth + 2 Chicken Bone Broth - Organic, Collagen, Turmeric, Protein, Keto & Paleo Friendly This is keto friendly. Proper Good started because it was hard to find premade keto meals and they work hard to find. These soups have a few months shelf life and they recommend double-checking the date. Before opening these can be stored without refrigeration.


  • Beef Bone Broth
  • Mushrooms
  • Organic Onions
  • Organic Carrots
  • Organic Celery
  • Organic Garlic
  • Sea Salt
  • Apple Cider Vinegar
  • Organic Rosemary
  • Organic Turmeric
  • Organic Thyme
  • Organic Black Pepper

Nutrition Facts (1 Pouch (12 oz)):

  • 40 Calories
  • 1g Total Fat
  • 0g Saturated Fat
  • 20mg Cholesterol
  • 1g Total Carbohydrates
  • 1g Dietary Fiber
  • 0g Sugar
  • 0g Added Sugars
  • 7g Protein
  • 140mg Sodium

In Conclusion

Including split pea soup as part of your daily keto diet is not the best option as it includes peas, a starchy vegetable. And since keto diets limit the amount of carbohydrates you can eat to stay in ketosis.

There are a lot of keto-friendly soup alternatives available as they provide more protein and less carbohydrates. Some of these options even contain less sodium as you just need to add hot water.

When choosing an alternative it’s best to avoid soups with starchy vegetables that have more than 15 grams or more of carbohydrate and with little or no protein. The wide variety of keto soup options available provides you many options if you want to include it in your daily diet.

Related Questions

Is split pea soup gluten-free?

Yes, most split pea soup brands are gluten-free. Since peas are hearty they provide a thicker and creamy texture to soup.

Is split pea soup paleo?

Even though legumes provide healthy benefits such as fiber, on a paleo diet, legumes are not allowed. According to the paleo diet, legumes contain antinutrients preventing absorbing nutrients that can cause inflammation.

Related Guides

Alicia Lembrich

Alicia Ann is a registered dietitian and weight loss coach. For 10 years she has helped 900+ women over 35+ fix their metabolism, burn fat, lose weight and keep it off. She teaches women on how to eat the right foods for their body type and lifestyle stress so they can stop yo-yo dieting, increase energy and finally feel confident in their clothes again!

Recent Posts