Vegetable Soup: Calories, Nutrition and Health Benefits

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One cup (245 g) of homemade-style vegetable soup has about 66 calories, 2.1g of protein, 12.4g of carbs, 2.5g of fiber and 1.1g of fat. It is low in calories and high in water, so it fills you up cheaply. Sodium is the number to watch: about 595 mg a cup by USDA's survey average, and around 815 mg in canned versions.

Quick Nutrition Facts

Per 1 cup (245 g), homemade-style vegetable soup

Nutrient	Amount
Calories	66 kcal
Protein	2.1g
Carbohydrates	12.4g
Fiber	2.5g
Sugars	3.3g
Fat	1.1g
Sodium	595 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Vegetable soup is one of the easiest ways to eat more vegetables for very few calories, and the water in it is what makes it filling. In a 2007 lab study of 60 adults, a soup starter cut the calories eaten at the meal by about 20%, roughly 134 kcal. Protein is the weak spot at about 2g a cup, so a bowl alone will not hold you for long. Add beans, lentils, chicken or an egg and it becomes a full meal. Salt is the other thing to manage. A canned cup is about 815 mg, over a third of the 2,300 mg daily limit, while homemade lets you choose.

Myth Busters

MYTH #1: Vegetable soup is too low in calories to be a real meal.

TRUTH: A plain cup is only about 66 kcal, so on its own it is a starter. Adding beans, lentils, pasta or chicken brings a big bowl to 250 to 400 kcal with enough protein to count as a meal. USDA FoodData Central (FNDDS): Soup, vegetable, FDC 2710113

MYTH #2: Soup always helps you eat less at the meal.

TRUTH: Results are mixed. A 2007 study of 60 adults found a soup first course lowered meal energy intake by about 20%, and soup raised fullness about as well as solid foods in a 2005 comparison. Not every study in overweight adults has shown lower total calories, so treat it as a helpful habit, not a guarantee. Flood and Rolls 2007: Soup preloads in a variety of forms reduce meal energy intake. Appetite; Mattes 2005: Soup and satiety. Physiology & Behavior

MYTH #3: Canned vegetable soup is as healthy as homemade.

TRUTH: The vegetables are similar, but sodium is not. USDA lists about 815 mg per cup for canned vegetarian vegetable soup prepared with water, against a daily limit of 2,300 mg. Low-sodium cans and homemade soup cut that sharply. USDA SR Legacy: Soup, vegetarian vegetable, canned, prepared with equal volume water (FDC 174564); Dietary Guidelines for Americans 2020-2025

MYTH #4: Blended soup is less filling than chunky soup.

TRUTH: In the 2007 study, the form of the soup (separate pieces, chunky or pureed) made no significant difference to how much people ate afterwards. Pick the texture you like. Flood and Rolls 2007: Soup preloads in a variety of forms reduce meal energy intake. Appetite

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		About 66 kcal and 2.5g of fiber per cup with a lot of water, and soup starters lowered meal calories by about 20% in one study. USDA FoodData Central (FNDDS): Soup, vegetable, FDC 2710113; Flood and Rolls 2007: Soup preloads in a variety of forms reduce meal energy intake. Appetite
Muscle Gain		About 2g of protein a cup is too little on its own. It works as a side with a protein source added. USDA FoodData Central (FNDDS): Soup, vegetable, FDC 2710113
Diabetes Management		12.4g of carbs and 2.5g of fiber a cup with only 3.3g of sugar, so the glucose rise is small. Skip added pasta or potato for the lowest impact. USDA FoodData Central (FNDDS): Soup, vegetable, FDC 2710113
Heart Health		Low in fat and full of vegetables, but sodium decides the grade: about 595 mg a cup on average and 815 mg for canned, against a 2,300 mg daily limit. USDA SR Legacy: Soup, vegetarian vegetable, canned, prepared with equal volume water (FDC 174564); American Heart Association: How much sodium should I eat per day?; Dietary Guidelines for Americans 2020-2025
PCOS Management		Low glycemic load and high fiber from vegetables. Add a protein source to make it steadier. USDA FoodData Central (FNDDS): Soup, vegetable, FDC 2710113

PERSONALIZED NUTRITION

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Blood Sugar Response to Vegetable Soup

A cup of vegetable soup has 12.4g of carbs and 2.5g of fiber, mostly from slow-digesting vegetables, so glucose rises only slightly and returns to baseline within about two hours. Adding pasta, rice or potato raises the peak. USDA FoodData Central (FNDDS): Soup, vegetable, FDC 2710113

Estimated Blood Sugar Response (1 cup, 245 g)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Add beans, lentils, chicken or an egg for protein and a flatter curve.
Eat the soup before the rest of the meal, as a starter.
Keep starchy add-ins like pasta, rice and potato to a small handful.
Use low-sodium broth and season with herbs, lemon or pepper instead of salt.

Cultural Significance

Vegetable soup shows up in almost every cuisine under a local name: minestrone in Italy, potage in France, Gemüsesuppe in Germany, sopa de verduras in Spain and Latin America. In the US it is a staple of cold-weather cooking and a common way to use up leftover vegetables. Cooks usually start with onion, carrot and celery, add whatever is in season, and simmer in water or stock.

Compare & Substitute

Vegetable Soup vs Similar Foods

Nutrient	Canned vegetable soup (1 cup, prepared with water)	Minestrone-style soup with beans and pasta (1 cup)	Cream of tomato soup made with milk (1 cup)	Chicken noodle soup (1 cup)
Calories	68 kcal	120 kcal	130 kcal	62 kcal
Protein	2.1g	5g	5g	3.2g
Carbohydrates	11.8g	20g	20g	7.3g
Fat	1.9g	2g	3.5g	2.4g

Frequently Asked Questions

How many calories are in a cup of vegetable soup?

A cup (245 g) of homemade-style vegetable soup has about 66 calories, based on the USDA survey entry of 27 kcal per 100 g. Added oil, pasta or potato raises that.

Is vegetable soup good for weight loss?

Yes, it fits well. It is low in calories, has 2.5g of fiber a cup and is mostly water. A 2007 study found that starting a meal with soup cut meal calories by about 20%. Add protein so it keeps you full.

How much sodium is in vegetable soup?

USDA's average for vegetable soup is about 595 mg a cup. Canned soup prepared with water is about 815 mg, and homemade with no added salt can be far lower. The daily limit is 2,300 mg.

Is vegetable soup keto or low carb?

A cup has 12.4g of carbs with 2.5g of fiber, so about 10g net. That is too high for strict keto if you eat several cups, but fine for a moderate low-carb day.