Bushra Griffith
Vegetable soup is a healthy, low-calorie dish that is high in fibre and vitamins. The calorie count of a bowl of vegetable soup depends on its ingredients, preparation method, and portion size. Homemade vegetable soup can contain as few as 52 to 60 calories per cup, while canned soup can contain more calories, with one source listing a cup of low-sodium condensed vegetable soup at 156 calories. Adding cheese to vegetable soup will increase the calorie count, as cheese is a dairy product that provides protein but also contains added fats.
Vegetable Soup with Cheese:
| Characteristics | Values |
|---|---|
| Calories | 52-156 per cup, depending on ingredients and preparation methods |
| Nutrients | High in fiber, vitamins A, C, and K, and minerals |
| Macronutrients | Typically low in saturated fat, high in fiber, and can provide protein from beans or lentils |
| Cheese | Can be served with shredded cheese or parmesan |
| Health Benefits | Low-calorie, high-nutrient meal option that supports weight loss and overall health |
| Storage | Can be stored in an airtight container in the fridge for up to 4 days or frozen for up to 4 months |
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What You'll Learn
Calorie count depends on ingredients, preparation, and portion size
The calorie count of vegetable soup depends on its ingredients, preparation, and portion size. Generally, vegetables are low in calories and rich in nutrients. Vegetable soup is no exception, as a cup typically ranges between 30 and 110 calories. However, the specific ingredients used can increase or decrease the calorie count. For example, leafy greens like broccoli, cabbage, and spinach are packed with vitamins A, C, and K without adding many calories. Similarly, cruciferous vegetables such as broccoli and cauliflower provide fiber for digestion without increasing the calorie count significantly. Root vegetables like carrots and turnips are naturally sweet, eliminating the need for added sugar. On the other hand, thickening agents like tomato paste or white beans can increase the calorie count while also boosting the nutritional value of the soup.
Preparation methods also play a role in the calorie count. For instance, homemade vegetable soup tends to have fewer calories than store-bought or restaurant soup because you can control the ingredients and avoid added salt, chemicals, and preservatives. Canned soup, in particular, often contains extra sodium and calories and may include yeast extract and saturated fat. Preparing your own soup allows you to use healthy seasonings and cooking methods to add flavor without increasing calories.
The calorie count per serving is also influenced by portion size. A typical serving of homemade vegetable soup ranges from 55 to 110 calories, depending on the specific ingredients and preparation methods. For example, the addition of tomato puree, green beans, or vegetable broth can affect the calorie count.
As an illustration, a recipe for one cup of vegetable soup yields approximately 52 calories. The ingredients include onions, garlic, carrots, cabbage, zucchini, and broth or stock. This recipe also suggests optional flavor additions like Italian seasoning, hot sauce, parmesan cheese, or fresh herbs. The inclusion of cheese or other dairy products can modify the nutritional values, potentially increasing the calorie count.
In summary, the calorie count of vegetable soup depends on the specific ingredients used, the preparation methods, and the portion size. Vegetables themselves are low in calories, but the addition of certain ingredients or flavorings can increase the calorie count. Preparing homemade soup allows for better control over the ingredients and calories, while portion size determines the final calorie count per serving.
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Homemade vegetable soup is typically lower in calories
The calorie count of vegetable soup depends on several factors, including ingredients, preparation methods, and portion size. Generally, a cup of vegetable soup ranges from 30 to 110 calories. Homemade vegetable soup is typically lower in calories, ranging from 55 to 110 calories per serving, depending on the ingredients used, such as tomato puree, green beans, and vegetable broth.
Preparing vegetable soup at home allows you to control the ingredients and their quality. For example, you can choose low-sodium vegetable stock or broth as your base, ensuring a flavorful yet healthy soup. The type of vegetables you use also plays a crucial role in the calorie content. Leafy greens like spinach, cruciferous vegetables such as broccoli and cauliflower, and root vegetables, including carrots and turnips, are naturally low in calories and packed with nutrients.
Additionally, legumes, such as green peas and white beans, add protein and fiber, making the soup more filling without significantly increasing the calorie count. Preparing homemade vegetable soup lets you avoid the extra salt, chemicals, and preservatives often found in canned or store-bought soups. These additives can contribute to higher calorie intake and may be linked to various health conditions when consumed in excess.
While cheese can be a tasty addition to vegetable soup, it is important to note that it can increase the calorie content. If you are conscious about calorie intake, consider using low-calorie ingredients and seasonings to enhance the flavor of your soup without adding significant calories. For example, you can use Italian seasoning, hot sauce, fresh herbs, or a small amount of parmesan cheese for flavor.
In summary, homemade vegetable soup is typically lower in calories than store-bought options, and you can further reduce the calorie count by choosing specific ingredients and avoiding high-calorie additives. Preparing soup with a variety of vegetables ensures a nutritious and flavorful meal without excessive calories. Additionally, the soup's high fiber and nutrient content make it a filling and healthy option, contributing to its popularity as a low-calorie food choice.
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Canned soup often contains extra salt, chemicals, and additives
The calorie content of vegetable soup with cheese will depend on the ingredients used and their quantities. For example, a cup of canned, low-sodium, condensed vegetable soup contains 156 calories, with a macronutrient breakdown of 74% carbs, 12% fat, and 13% protein. Homemade vegetable soup, on the other hand, can contain as few as 60 calories per cup.
While canned soup is convenient, it often contains extra salt, additives, and chemicals. These additives can include salt, sodium citrate, and vinegar-based hot sauce. Canned soup is often high in sodium, which can negatively impact your health by raising blood pressure and increasing the risk of heart disease and stroke. To reduce sodium intake, it is recommended to opt for low-sodium or no-salt-added products. Additionally, canned soup may be diluted with water or broth, and enhanced with herbs, spices, or lemon juice.
Preparing soup from scratch is the best way to control the ingredients and reduce salt intake. Homemade vegetable soup can be a nutritious and tasty option, allowing you to incorporate a variety of vegetables, legumes, and proteins. It is also a cost-effective solution, as you can make a large batch and freeze it for later use. By making your own soup, you can ensure it aligns with your health goals and dietary needs.
To enhance the flavour of homemade soup, consider adding ingredients that provide umami, such as slow-cooked protein-rich components. Fresh or frozen vegetables can also be added to increase the fibre, vitamin, mineral, and antioxidant content of canned soup. Additionally, vegetables add texture, colour, and variety, making the soup more appealing and satisfying.
When purchasing canned soup, it is important to read the labels carefully. Some canned soups come with separate seasoning packets that contain high levels of salt and other additives. By using less of these packets or opting for reduced-sodium versions, you can control the amount of sodium in your soup. Alternatively, you can make your own seasoning mix using herbs, spices, and low-sodium broth.
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Vegetable soup is a low-calorie, high-nutrient meal
Vegetable soup is a nutritious and delicious meal option, and it can be very low in calories. The calorie count of a cup of vegetable soup typically falls between 30 and 110 calories, depending on the ingredients used, preparation methods, and portion size. For example, a cup of homemade vegetable soup can contain as few as 52 to 60 calories. On the other hand, canned, condensed vegetable soup can contain around 156 calories per cup due to added ingredients and preservatives.
The beauty of vegetable soup is that it can be a rainbow of vegetables, including carrots, cabbage, zucchini, spinach, broccoli, cauliflower, and many more. These vegetables are naturally low in calories and packed with essential nutrients, vitamins, and minerals. For instance, leafy greens like spinach are rich in vitamins A, C, and K, while cruciferous vegetables like broccoli and cauliflower provide fibre and aid digestion. Root vegetables such as carrots and turnips add natural sweetness without the need for added sugar. Legumes, including green peas and white beans, are excellent sources of protein and fibre, keeping you feeling fuller for longer.
To make a hearty and healthy vegetable soup, you can sauté onions and garlic in a pot with a bit of olive oil. Then, add a variety of your favourite vegetables and a broth or stock of your choice—vegetable, chicken, or beef broth all work well. For extra flavour, you can use Italian seasoning, a dash of hot sauce, or a sprinkle of Parmesan cheese. This versatile soup can be tailored to your taste preferences and any dietary restrictions.
By making your own vegetable soup, you have greater control over the ingredients and can ensure it is nutrient-dense and low in calories. Homemade soups tend to have fewer calories and less sodium than store-bought or restaurant options, which may contain added ingredients that detract from the nutritional value. Preparing a large batch of vegetable soup is an excellent way to have a quick, healthy meal or snack ready in your fridge throughout the week.
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Adding cheese, sour cream, or yogurt increases calories
Vegetable soup is a healthy, low-calorie dish that is high in fibre and vitamins. The number of calories in a cup of vegetable soup typically ranges between 30 and 110 calories, depending on the ingredients used, preparation methods, and portion size. For example, homemade vegetable soup usually has between 55 and 110 calories per serving, while canned soup can have more calories and sodium.
However, adding cheese, sour cream, or yoghurt to your vegetable soup will increase the calorie count. For example, a recipe for vegetable soup on Spend With Pennies suggests serving the soup with a sprinkle of fresh Parmesan cheese or a small dollop of sour cream or Greek yoghurt. While these additions will enhance the flavour of the soup, they will also add calories.
Cheese is a dairy product that is high in fat and protein, and therefore contributes a significant number of calories. Parmesan cheese, for instance, has about 122 calories per 1-ounce (28-gram) serving. Sour cream is also high in fat and calories, with about 235 calories per 1-ounce (28-gram) serving. Similarly, yoghurt, while generally lower in fat and calories than sour cream, will still add to the overall calorie count of the dish.
So, if you are watching your calorie intake, it is important to consider the impact of these additions to your vegetable soup. While they can enhance the flavour and creaminess of the dish, they will also increase the number of calories you are consuming. Therefore, if you are looking to keep the calorie count of your vegetable soup low, you may want to consider using low-calorie alternatives or simply enjoying the soup as it is.
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Frequently asked questions
The number of calories in a cup of vegetable soup with cheese depends on the ingredients and preparation method. Homemade vegetable soup can contain as few as 52 calories per cup, while canned soup typically contains more calories, ranging from 55 to 156 calories per cup. Adding cheese will increase the calorie count, but the exact amount depends on the type and quantity of cheese used.
Vegetables that are naturally low in calories include broccoli, cabbage, spinach, carrots, celery, and tomatoes. These vegetables add nutrition, flavor, and texture to the soup without increasing the calorie count significantly.
Yes, homemade vegetable soup tends to have fewer calories and less sodium than canned or store-bought soup. You can control the ingredients and calories in your soup by making it yourself, ensuring it is nutrient-dense and aligned with your health goals.
The recommended daily calorie intake varies based on age, gender, and activity level. On average, adult men require 2,000-3,000 calories per day, while women need 1,600-2,400 calories. A cup of vegetable soup with cheese contributes a small portion of your daily calorie intake, especially if you use low-calorie vegetables and preparation methods.
Yes, there are recipes available for vegetable soup with cheese that are specifically designed to be low in calories and high in nutrients. These recipes often include a variety of vegetables, such as carrots, cabbage, and zucchini, cooked in a flavorful broth. You can also add spices and herbs for extra flavor without adding significant calories.
