Soup and Stew Calories by Dish: 26 Compared

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Lowest-calorie soups and stews: Bone Broth, 45 calories (1 cup, 240 ml). Most protein: Jamaican Oxtail Stew, 31 g (1 serving, 250 g).

We have nutrition pages for 26 soups and stews. Per serving they run from 45 calories for Bone Broth (1 cup, 240 ml) to 620 calories for Birria Ramen (1 bowl, 450 g). Each row links to the full page for that item.

Lowest calories45calBone BrothHighest calories620calBirria RamenMost protein31gJamaican Oxtail Stew

Palak Soup100 g42calProtein 2.8 g · Carbs 5.8 g · Fat 1.2 gBone Broth1 cup (240 ml)45calProtein 10 g · Carbs 0 g · Fat 1 gTomato Rasam1 serving (250 ml)50calProtein 1.5 g · Carbs 10 g · Fat 0.5 gBorscht1 bowl (250 ml)120calProtein 4 g · Carbs 18 g · Fat 4 gWaitrose PlantLiving Soup1 serving (300 g)120calProtein 4 g · Carbs 18 g · Fat 3 gVegetable Stew1 cup (248 g)139calProtein 6.7 g · Carbs 24 g · Fat 2.5 gDrumstick Lentils Soup1 cup (240 ml)150calProtein 8 g · Carbs 22 g · Fat 3 gGolombki Soup1 cup (245 g)150calProtein 8 g · Carbs 18 g · Fat 5 gSambar1 cup (240 g)150calProtein 8 g · Carbs 18 g · Fat 3 gLentil Soup1 cup (248 g)180calProtein 12 g · Carbs 25 g · Fat 4 gSinigang1 bowl (350 g)180calProtein 18 g · Carbs 12 g · Fat 8 gTom Yum Goong1 bowl (300 ml)180calProtein 20 g · Carbs 12 g · Fat 6 gEgusi Soup100 g182calProtein 14.3 g · Carbs 3.1 g · Fat 13.2 gMixed Vegetable Sambar1 cup (248 g)213calProtein 11 g · Carbs 29 g · Fat 6.7 gFårikål1 serving (300 g)250calProtein 25 g · Carbs 10 g · Fat 12 gHarira1 bowl (350 g)280calProtein 18 g · Carbs 35 g · Fat 8 gNihari1 cup (250 g)350calProtein 20 g · Carbs 10 g · Fat 25 gTagine1 serving (350 g)350calProtein 20 g · Carbs 45 g · Fat 15 gHaleem1 bowl (240 g)376calProtein 23 g · Carbs 36 g · Fat 16 gPho Ga1 bowl (500 g)380calProtein 28 g · Carbs 48 g · Fat 8 gJamaican Oxtail Stew1 serving (250 g)450calProtein 31 g · Carbs 18 g · Fat 28 gPho1 bowl (600 g)450calProtein 28 g · Carbs 55 g · Fat 10 gPho Bo1 large bowl (600 ml)450calProtein 28 g · Carbs 55 g · Fat 10 gHot Pot1 balanced serving (450 g)470calProtein 22 g · Carbs 41 g · Fat 22 gLaksa1 bowl (550 g)550calProtein 22 g · Carbs 52 g · Fat 28 gBirria Ramen1 bowl (450 g)620calProtein 30 g · Carbs 64 g · Fat 28 g

Soup and stew calories per serving

These 24 rows are per bowl, cup or serving. The serving is in the second column, so compare two rows only when the weights match.

Item	Serving	Calories	Protein	Carbs	Fat
Bone Broth	1 cup (240 ml)	45	10 g	0 g	1 g
Tomato Rasam	1 serving (250 ml)	50	1.5 g	10 g	0.5 g
Waitrose PlantLiving Soup	1 serving (300 g)	120	4 g	18 g	3 g
Borscht	1 bowl (250 ml)	120	4 g	18 g	4 g
Vegetable Stew	1 cup (248 g)	139	6.7 g	24 g	2.5 g
Golombki Soup	1 cup (245 g)	150	8 g	18 g	5 g
Sambar	1 cup (240 g)	150	8 g	18 g	3 g
Drumstick Lentils Soup	1 cup (240 ml)	150	8 g	22 g	3 g
Lentil Soup	1 cup (248 g)	180	12 g	25 g	4 g
Tom Yum Goong	1 bowl (300 ml)	180	20 g	12 g	6 g
Sinigang	1 bowl (350 g)	180	18 g	12 g	8 g
Mixed Vegetable Sambar	1 cup (248 g)	213	11 g	29 g	6.7 g
Fårikål	1 serving (300 g)	250	25 g	10 g	12 g
Harira	1 bowl (350 g)	280	18 g	35 g	8 g
Nihari	1 cup (250 g)	350	20 g	10 g	25 g
Tagine	1 serving (350 g)	350	20 g	45 g	15 g
Haleem	1 bowl (240 g)	376	23 g	36 g	16 g
Pho Ga	1 bowl (500 g)	380	28 g	48 g	8 g
Jamaican Oxtail Stew	1 serving (250 g)	450	31 g	18 g	28 g
Pho	1 bowl (600 g)	450	28 g	55 g	10 g
Pho Bo	1 large bowl (600 ml)	450	28 g	55 g	10 g
Hot Pot	1 balanced serving (450 g)	470	22 g	41 g	22 g
Laksa	1 bowl (550 g)	550	22 g	52 g	28 g
Birria Ramen	1 bowl (450 g)	620	30 g	64 g	28 g

Soup and stew calories per 100 g

These 2 rows are both per 100 g, so they compare directly.

Item	Serving	Calories	Protein	Carbs	Fat
Palak Soup	100 g	42	2.8 g	5.8 g	1.2 g
Egusi Soup	100 g	182	14.3 g	3.1 g	13.2 g

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Lowest calorie soups and stews per serving

1. Bone Broth: 45 calories, 10 g protein, per 1 cup (240 ml)
2. Tomato Rasam: 50 calories, 1.5 g protein, per 1 serving (250 ml)
3. Waitrose PlantLiving Soup: 120 calories, 4 g protein, per 1 serving (300 g)
4. Borscht: 120 calories, 4 g protein, per 1 bowl (250 ml)
5. Vegetable Stew: 139 calories, 6.7 g protein, per 1 cup (248 g)

Highest protein soups and stews per serving

1. Jamaican Oxtail Stew: 31 g protein, 450 calories, per 1 serving (250 g)
2. Birria Ramen: 30 g protein, 620 calories, per 1 bowl (450 g)
3. Pho Ga: 28 g protein, 380 calories, per 1 bowl (500 g)
4. Pho: 28 g protein, 450 calories, per 1 bowl (600 g)
5. Pho Bo: 28 g protein, 450 calories, per 1 large bowl (600 ml)

Frequently Asked Questions

How many calories are in lentil soup?

A serving of lentil soup (1 cup, 248 g) has 180 calories, with 12 g of protein, 25 g of carbs and 4 g of fat.

How many calories are in pho?

A serving of pho (1 bowl, 600 g) has 450 calories, with 28 g of protein, 55 g of carbs and 10 g of fat.

How many calories are in bone broth?

A serving of bone broth (1 cup, 240 ml) has 45 calories, with 10 g of protein, 0 g of carbs and 1 g of fat.

How many calories are in borscht?

A serving of borscht (1 bowl, 250 ml) has 120 calories, with 4 g of protein, 18 g of carbs and 4 g of fat.

Which of these soups and stews is lowest in calories?

Counting the 24 rows listed per serving, the lowest in this chart are Bone Broth at 45 calories (1 cup, 240 ml), Tomato Rasam at 50 calories (1 serving, 250 ml) and Waitrose PlantLiving Soup at 120 calories (1 serving, 300 g).

Which of these soups and stews has the most protein?

Jamaican Oxtail Stew has the most protein in this chart at 31 g per serving (1 serving, 250 g), with 450 calories.

More calorie charts

Compare other groups the same way: dal and lentils, rice dishes, pasta and noodles, chicken calories by cut, beans and chickpeas, salads, potato dishes, roti and paratha. For a single food, search the full calories and nutrition index, or work out your daily target with the calorie calculator.