Dutch Split Pea Soup (Snert)
The time-honoured Dutch winter soup that melts the frost: a very thick soup of dried green split peas, celeriac and leek with pieces of meat and rookworst sausage. The peas provide complex carbohydrates that are very rich in fibre and plant protein, giving the soup a low-to-moderate glycemic index (≈40) and a calm, steady release of energy.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A complete winter lunch on its own; one bowl keeps you deeply full for several hours without any drop in blood sugar, and eating it by the spoonful means you don't need bread with it at all.
Best preparation methods
Cook the peas slowly until they break down and give the soup its traditional heavy texture (thick enough for a spoon to stand upright), and use lean veal while cutting back on the processed sausage slices to reduce saturated fat and sodium.
Important Nutritional Note
Very rich in soluble fibre and zinc; drink plenty of water to help your digestive system process the dense legume fibre comfortably.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (300 g) |
|---|---|---|
| Calories | 120 kcal | 360 kcal |
| Protein | 7.5 g | 22.5 g |
| Carbohydrate | 14 g | 42 g |
| Available carbohydrate | 9.5 g | 28.5 g |
| Fat | 3.8 g | 11.4 g |
| Dietary fibre | 4.5 g | 13.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Soups & home-cooked dishes with a glycemic index (17), it ranks 8 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Dutch Split Pea Soup (Snert) good for weight loss?
It can be included in moderation: it contains 4.5 g of fibre per 100 g, which supports fullness, and a 300 g portion gives 360 kcal.
How does Dutch Split Pea Soup (Snert) affect blood sugar?
Its glycemic index is 40 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 300 g portion has a glycemic load of 11.4 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Dutch Split Pea Soup (Snert)?
A typical 300 g portion of Dutch Split Pea Soup (Snert) provides about 360 kcal, 22.5 g protein, 42 g carbohydrate, 11.4 g fat and 13.5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.