Jeffrey Salazar
Vegetable soup is a nutritious and delicious option for those looking for a low-calorie meal. Depending on the ingredients used and whether the soup is homemade or store-bought, the calorie count per cup can vary from 60 to 200. This makes it a great option for those looking to increase their vegetable intake while watching their calorie consumption. Homemade vegetable soup is generally more nutrient-dense and has fewer calories and less sodium than store-bought or canned varieties. With so many options for customization, vegetable soup is a versatile and satisfying meal choice.
Vegetable Soup Diet
| Characteristics | Values |
|---|---|
| Calories | 60-200 calories per cup |
| Nutritional Value | Homemade vegetable soup is more nutrient-dense than canned or store-bought soup. |
| Ingredients | Vegetables (carrots, celery, potatoes, tomatoes, zucchini, squash, green beans, peas, corn, cabbage, etc.), legumes, grains, protein (chicken, shrimp, lentils, beans, etc.), broth (vegetable or chicken). |
| Health Benefits | Great source of nutrients, supports longevity and overall health. |
| Recipe Variations | Mexican (fire-roasted tomatoes, jalapenos, taco seasoning), Indian (ginger, turmeric, curry powder, coconut milk). |
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What You'll Learn
Homemade vegetable soup calories
The number of calories in a cup of homemade vegetable soup depends on the ingredients used. Homemade vegetable soup can contain as few as 50 to 60 calories per cup, while some recipes may contain up to 59 calories per cup.
Vegetable soup is a great way to eat more vegetables and improve your overall health. The calories in homemade vegetable soup are more nutrient-dense than canned, store-bought, or restaurant-bought vegetable soup. The latter options tend to have more calories, carbs, sodium, and sugar, which can be detrimental to health when consumed in excess.
A classic vegetable soup recipe includes carrots, celery, potatoes, and tomatoes. You can also add zucchini, squash, green beans, broccoli, green peas, yellow corn, bell pepper, and spinach. To keep the soup vegan or vegetarian, use low-sodium vegetable stock or vegetable broth as the base.
You can further customize the soup by adding legumes, grains, or proteins. For example, lentils and beans are excellent sources of protein. However, adding ingredients like noodles or sausage will significantly increase the calorie count.
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Store-bought vegetable soup calories
The calorie content of store-bought vegetable soup varies depending on the brand and ingredients. Generally, store-bought vegetable soup tends to be higher in calories than homemade soup.
For example, Trader Joe's vegetable soup has been criticised for its low protein content, providing only 2 grams of protein per serving. Despite its promise of a "hearty" affair, each portion of Progresso's Vegetable Classics Minestrone Soup contains just 110 calories, which may not be very filling. Similarly, Progresso's Lentil with Roasted Vegetables Soup is also considered a snack rather than a full meal, with only 100 calories per serving.
These store-bought soups also tend to have high sodium levels. For instance, Progresso's Lentil with Roasted Vegetables Soup contains 690 milligrams of sodium, which is off-putting to those seeking a healthier option.
In contrast, homemade vegetable soup can have as few as 60 calories per cup and is more nutrient-dense than canned or store-bought soup. It is also a great way to increase your vegetable intake and support your overall health. By making your own soup, you can control the ingredients, ensuring it aligns with your health goals and preferences.
Therefore, while store-bought vegetable soup can vary in calories, it tends to be higher in calories and sodium than homemade alternatives, which offer a more nutritious option with similar convenience and comfort.
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Low-calorie vegetable soup recipes
The calorie count of vegetable soup depends on the ingredients used and how it's made. Homemade vegetable soup can contain as few as 60 calories per cup, while store-bought or restaurant soup is often higher in calories and sodium. Here are some low-calorie vegetable soup recipes to try:
Super Low-Cal Healthy Creamy Vegetable Soup
This recipe by RecipeTin Eats is a super healthy, creamy vegetable soup with 90% fewer calories than regular creamy soups. It contains zucchini, cauliflower, and onion, creating a neutrally-flavored broth. The soup is thickened and made silky smooth by blending the cooked vegetables. A big bowl of this soup contains just 124 calories.
Weight Loss Vegetable Soup
Averie Cooks' weight loss vegetable soup is a flavorful, hearty, and healthy option. It is loaded with vegetables like celery, onion, cabbage, peppers, carrots, green beans, mushrooms, broccoli, zucchini, and lemon juice. The recipe takes about 30 minutes to prepare and can be frozen for up to 6 months. A serving of this soup contains approximately 126 calories.
Carrot Potato Soup with Honey Cream
This recipe by Averie Cooks is a healthy, hearty, and easy option. It is a fast and flavorful soup packed with carrots and potatoes. It is a low-calorie alternative to traditional creamy soups, and you won't miss the fat and calories.
Low-Calorie Celery Soup
BBC Good Food's celery soup is a dairy-free, plant-based, and low-calorie option. It is a healthy and filling veggie lunch or supper, perfect for cold winter days. Serve it with chunks of crusty bread for a comforting meal.
Spiced Lentil Soup
BBC Good Food also suggests a spiced lentil soup as a flavorful, filling option with less than 200 calories. It is a nourishing and healthy choice for a satisfying meal.
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Calorie-dense ingredients
The calorie count of vegetable soup depends on its ingredients and how it's made. Homemade vegetable soup can be as low as 60 calories per cup, but store-bought or restaurant soup tends to be higher in calories and sodium.
To make a calorie-dense vegetable soup, you can use various calorie-rich ingredients. For example, Italian Sausage and Summer Vegetable Soup with Orzo is a calorie-dense soup that uses Italian sausage, which is likely to be a significant contributor to the calorie count of the dish.
Another way to increase the calorie content of vegetable soup is to use a cream or whole milk base. Broth, which is typically used as a soup base, is low in calories. However, when cream or whole milk is used as the base, the calorie count increases significantly.
Additionally, toppings and add-ons can increase the calorie content of a soup. For example, cheese, croutons, and bacon can be used as toppings to increase the calorie count.
It is important to note that while increasing the calorie content of a soup, one should also consider the nutritional value of the ingredients used. Some ingredients that increase the calorie count may also add valuable nutrients, while others may contribute only empty calories.
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Daily calorie requirements
The number of calories you need each day depends on various factors, including your age, gender, and activity level. For example, a sedentary adult woman needs about 1,600 to 2,000 calories per day to maintain her weight, while a sedentary adult man requires about 2,000 to 2,600 calories. Active women and men generally need 2,000 to 2,400 and 2,400 to 3,000 calories per day, respectively.
However, individual calorie needs may vary depending on several factors, such as metabolism, body size, and health goals. For instance, if you're trying to lose weight, you may need to consume fewer calories than the recommended daily intake. On the other hand, if you're active or trying to gain weight, you may need to consume more calories.
Vegetable soup can be a great option for those watching their calorie intake, as it tends to be low in calories while being packed with nutrients. The calorie content of vegetable soup varies depending on the ingredients and preparation method. For example, homemade vegetable soup can have as few as 60 calories per cup, while canned, low-sodium, condensed vegetable soup typically contains about 156 calories per cup.
When making vegetable soup at home, you can control the ingredients and keep the calorie count low. For instance, using vegetables like carrots, celery, potatoes, and tomatoes as a base adds flavour and nutrients without significantly increasing the calorie content. You can also experiment with different spices and herbs to enhance the flavour without adding many calories. Additionally, including protein sources like legumes, beans, or chicken breast can make the soup more filling without adding excessive calories.
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Frequently asked questions
The number of calories in a cup of vegetable soup can vary depending on the ingredients and whether it is homemade or canned. Homemade vegetable soup can contain as few as 60 calories per cup, while canned vegetable soup can contain up to 156 calories per cup.
To increase the calorie count, you can add protein sources such as chicken breast, ground turkey, shrimp, chickpeas, lentils, or cannellini beans. You can also add high-calorie vegetables such as sweet potatoes, bell peppers, or avocado.
Yes, a vegetable soup diet can be a healthy way to increase your nutrient intake and support your overall health. Vegetable soup is a low-calorie option that can help you feel full and satisfied while also providing essential vitamins and minerals.
Here are some tips to enhance the taste of your vegetable soup:
- Use a combination of fresh vegetables of your choice, such as carrots, celery, tomatoes, and onions, as your base.
- Add flavor enhancers like Italian seasoning, garlic, or spices.
- For a heartier soup, use chicken or vegetable broth.
- Experiment with different ingredients and flavors to find your favorite variation.
