Waitrose PlantLiving Soup: Calories, Nutrition and Health Benefits
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Perplexity A nourishing plant-based soup designed for the 30-plants-a-week trend, packed with diverse vegetables, legumes, and grains for gut health and balanced nutrition.
Quick Nutrition Facts
Per 1 Serving (300g)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 4g |
| Carbohydrates | 18g |
| Fiber | 4g |
| Sugars | 5g |
| Fat | 3g |
| Sodium | 480mg |
| Vitamin A | 180mcg |
| Vitamin C | 12mg |
| Iron | 1.8mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
PlantLiving Soup delivers 10+ plant varieties per serving, helping you toward the 30 plants a week goal linked to better gut microbiome diversity. The 4g fiber per bowl supports satiety and digestive regularity while keeping calories remarkably low at just 120 per serving.
Myth Busters
MYTH #1: Plant-Based Soups Are Not Filling
TRUTH: PlantLiving Soup provides 4g protein and 4g fiber per serving. Research shows fiber-rich meals promote fullness and reduce overall calorie intake. The high water content of soup further increases satiety compared to solid foods of equal calories.
MYTH #2: You Cannot Get Enough Protein from Plant-Based Soup
TRUTH: A serving provides 4g protein from diverse plant sources including legumes and grains. Combining different plant proteins throughout the day provides all essential amino acids. Pair with whole grain bread for a complete meal reaching 10-12g protein.
MYTH #3: Canned or Packaged Soups Are Always Unhealthy
TRUTH: PlantLiving Soups use whole food ingredients with minimal processing. At 120 calories per serving with 4g fiber and diverse plant varieties, they compare favorably to many homemade soups. Check sodium levels and choose lower-sodium options when available.
MYTH #4: The 30-Plants-a-Week Goal Is Just Marketing
TRUTH: The American Gut Project studied 10,000+ participants and found those eating 30+ plant varieties weekly had significantly more diverse gut microbiomes, linked to better digestion, stronger immunity, and lower chronic disease risk. PlantLiving labeling makes tracking plant variety count easier.
MYTH #5: Plant-Based Soups Lack Essential Nutrients
TRUTH: PlantLiving Soup provides vitamin A (180mcg), vitamin C (12mg), iron (1.8mg), and fiber (4g) per serving. Diverse vegetable intake is linked to lower risk of heart disease, stroke, and certain cancers.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 120 calories per serving with 4g fiber for satiety. High water content promotes fullness. |
| Muscle Gain |  | 4g protein is modest. Best as a side dish; pair with tofu, tempeh, or whole grain bread for higher protein meals. |
| Diabetes Management |  | Low GI from vegetables and legumes. Plant-based diets help manage blood sugar and improve insulin sensitivity. Monitor sodium. |
| PCOS Management | | Low calorie, anti-inflammatory plant ingredients. Fiber helps regulate blood sugar and hormone balance. |
| Pregnancy Nutrition | | Provides folate, iron, and vitamin C. ACOG recommends varied vegetable intake during pregnancy. Supplement with extra protein. |
| Viral/Flu Recovery | | Easy to digest, hydrating, vitamin C for immunity. Warm soup soothes throat and provides gentle nourishment during illness. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to PlantLiving Soup
Understanding how plant-based vegetable soup affects your blood glucose helps plan meals around your health goals.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing soup with protein or healthy fat slows glucose absorption and reduces the peak blood sugar level:
- 🥖 Whole grain bread - Adds complex carbs and fiber for sustained energy
- 🧀 Plant-based cheese or hummus - Provides healthy fats and protein
- 🥗 Side salad with olive oil - Healthy fats slow digestion
- 🫘 Extra legumes or tofu - Plant protein for blood sugar stability
This combination keeps blood sugar steady and extends energy release, keeping you fuller for longer.
Cultural Significance
Plant-based soups have a rich heritage across global food traditions, now experiencing a modern resurgence driven by health and sustainability.
In the UK:
- Waitrose PlantLiving range launched to meet growing demand for plant-forward convenience foods
- The 30-plants-a-week movement originated from British gut health research
- Soup is a staple in British cuisine, from Victorian-era vegetable broths to modern plant-based innovations
- UK plant-based food market grew 74% between 2018 and 2023
Global Impact:
- Plant-based soups appear in nearly every cuisine: Japanese miso, Indian dal, Italian minestrone, Mexican black bean
- The UN estimates plant-based diets could reduce food-related emissions by up to 70%
- Soup is one of the most accessible entry points to plant-based eating worldwide
Compare & Substitute
PlantLiving Soup vs Similar Plant-Based Soups (Per 300g Serving)
| Nutrient | 🥣 PlantLiving Soup | 🥕 Standard Veggie Soup | 🫘 Lentil Soup | 🍅 Tomato Soup |
|---|---|---|---|---|
| Calories | 120 kcal | 99 kcal | 180 kcal | 150 kcal |
| Carbs | 18g | 15g | 24g | 22g |
| Fiber | 4g | 3g | 6g | 2g |
| Protein | 4g | 2.5g | 9g | 3g |
| Fat | 3g | 2g | 3g | 5g |
| Sodium | 480mg | 520mg | 450mg | 600mg |
| Vitamin C | 12mg | 8mg | 4mg | 15mg |
| Best For | Gut diversity, low calorie | Budget-friendly, simple | High protein, muscle gain | Comfort, antioxidants |
Frequently Asked Questions
How many calories are in Waitrose PlantLiving Soup?
A typical serving (300g) contains approximately 120 calories with 18g carbs, 4g protein, 3g fat, and 4g fiber. Exact values vary by flavor. The Moroccan-style and roasted root varieties are among the lowest calorie options.
Is Waitrose PlantLiving Soup good for weight loss?
120 calories per serving makes it an excellent low-calorie meal option. The 4g fiber and high water content promote satiety. For a complete meal, pair with a slice of whole grain bread (adding roughly 80 calories) for a satisfying 200-calorie lunch.
Can diabetics eat Waitrose PlantLiving Soup?
Plant-based vegetable soups are generally diabetes-friendly due to their low glycemic index. The fiber and protein help slow glucose absorption. Choose varieties without added sugars and check sodium content, as some flavors may contain higher levels.
What is the 30 plants a week trend?
Based on the American Gut Project research involving 10,000+ participants, people who ate 30+ different plant varieties weekly showed more diverse gut microbiomes. Waitrose PlantLiving products display plant variety counts on packaging to help consumers track intake.
Is Waitrose PlantLiving Soup vegan?
All Waitrose PlantLiving products are 100% plant-based and vegan-friendly. They contain no animal-derived ingredients and are labeled with the PlantLiving brand mark. They are also suitable for those following flexitarian or reducetarian diets.
How does PlantLiving Soup compare to homemade vegetable soup?
PlantLiving Soup offers comparable nutrition to homemade versions with the added benefit of 10+ plant varieties per serving. Homemade soups allow full sodium control. Both are excellent choices; PlantLiving provides convenience with reliable plant diversity labeling.
