Knowing how many calories are in the foods you eat can help you meet your nutrition goals. When it comes to soups and stews, the number of calories per serving can vary widely depending on the specific ingredients used. In this article, we’ll take a closer look at the calorie content of ham and pinto bean soup.
Calories in Ham
The main ingredients in ham and bean soup are, of course, ham and beans. Let’s start by looking at the calories in ham.
The calorie content of ham depends on a few factors:
- Type of ham (fresh, cured, etc.)
- Cooking method
- Fat content
- Serving size
On average, a 3-ounce serving of lean cured ham contains around 123 calories. Fattier ham varieties can contain upwards of 160 calories per 3-ounce serving.
Here are some more specific calorie counts for common types of ham:
| Type of Ham | Calories per 3oz Serving |
|---|---|
| Fresh lean ham | 122 |
| Cured lean ham | 123 |
| Honey glazed ham | 140 |
| Black forest ham | 116 |
As you can see, cured ham tends to be slightly higher in calories than fresh uncured ham. The more fat and glazing a ham contains, the more calories it will have.
Calories in Pinto Beans
Now let’s look at the calorie content of the other main ingredient – pinto beans.
One cup (171 grams) of cooked pinto beans contains around 245 calories. Dried beans that are cooked from scratch tend to have a similar calorie content per serving as canned beans.
Here is the nutrition information for 1 cup of cooked pinto beans:
| Nutrient | Amount |
|---|---|
| Calories | 245 |
| Protein | 15g |
| Carbs | 45g |
| Fiber | 15g |
| Fat | 1g |
Pinto beans are an excellent source of plant-based protein and fiber. The fiber helps slow digestion, leading to better blood sugar control. Pinto beans also provide minerals like iron, potassium, magnesium and folate.
Other Common Ham and Bean Soup Ingredients
In addition to ham and beans, most ham and bean soup recipes also include:
- Onion
- Celery
- Carrots
- Chicken or vegetable broth
- Seasonings like garlic, salt, pepper, bay leaves, etc.
- A starch thickener like potatoes or pasta
These additional ingredients boost the flavor, nutrients, and texture of the soup. They also contribute some extra calories.
For example, 1 cup of diced onion contains around 60 calories. A cup of diced carrots or celery each have around 30-50 calories. Broths and seasonings add minimal calories.
Adding a starch like potatoes or noodles will bump up the calories more significantly. One cup of diced potatoes has around 120 calories, while 1 cup of pasta can range from 200-300 calories depending on the shape.
Total Calories in Ham and Bean Soup
Now let’s put it all together to estimate the total calories in a typical serving of ham and pinto bean soup.
A standard serving is generally around 1-2 cups of soup. This would contain approximately:
- 1/2 cup cooked ham: 60-120 calories
- 1/2 cup cooked pinto beans: 120 calories
- 1/2 cup diced onions, celery, carrots: 30-80 calories
- 1/2 cup broth: 5-10 calories
- Seasonings: negligible calories
Not including any starch or thickener, a 1-2 cup serving of ham and bean soup would provide 215-330 calories.
If potatoes or pasta are added, the calorie count can be pushed up to the 350-500 calorie range for a hearty portion.
Nutrition Benefits of Ham and Bean Soup
Ham and bean soup makes for a nutritious meal for several reasons:
- Protein – The ham and beans provide a good dose of filling protein.
- Fiber – The beans supply over half your daily fiber needs per serving.
- Vitamins and minerals – Ingredients like carrots, celery, onion and beans deliver vitamins A, C, K, folate, iron, and potassium.
- Low fat – Unlike some creamy soups, ham and bean soup is relatively low in fat, especially if made with lean ham.
- Carb conscious – With 15g net carbs per cup, it’s lower carb than many bean or potato soups.
The combination of protein, fiber and nutrients helps keep you satisfied. It also allows the soup to stabilize your blood sugar compared to soups higher in refined carbs.
Low Calorie Ham and Bean Soup Options
To lighten up ham and bean soup, you can:
- Use reduced sodium ham and limit to 1/4 cup per serving
- Increase the bean to ham ratio, using 1 cup beans per 1/4 cup ham
- Use vegetable broth instead of meat broth
- Skip adding pasta, rice or potatoes as thickeners
- Boost flavor with herbs and spices instead of fat
- Garnish bowls with fresh herbs, diced onion or hot sauce instead of cheese, sour cream or bacon
With these tweaks, you can bring a 1-2 cup serving down to around 200-250 calories while keeping it hearty and satisfying.
Conclusion
A typical serving of ham and pinto bean soup contains 215-350 calories, depending on the exact ingredients used. The combination of lean ham, fiber-rich beans, and vegetables makes it a nutritious choice. To lighten it up, you can increase the ratio of beans to ham, use vegetable broth, and skip high-calorie thickeners or garnishes. This classic soup can be a healthy and satisfying part of a balanced diet when portion sizes are controlled.