Know what’s on your plate
Italian wedding soup
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 66 kcal —
- Protein 3.6 g 7%
- Carbohydrate 6.5 g 2%
- Fat 2.4 g 3%
- Saturated fat 0.8 g 4%
- Fibre 0.9 g 3%
- Sugars 0.7 g —
- Sodium 239 mg 10%
- Cholesterol 7 mg 2%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 72 µg 8%
- Vitamin C 4.3 mg 5%
- Vitamin D 0 µg 0%
- Vitamin E 0.45 mg 3%
- Vitamin K 86.3 µg 72%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.94 mg 6%
- Vitamin B6 0.09 mg 5%
- Folate (B9) 32 µg 8%
- Vitamin B12 0.22 µg 9%
- Choline 11.3 mg 2%
Minerals
- Calcium 22 mg 2%
- Iron 0.68 mg 4%
- Magnesium 23 mg 5%
- Phosphorus 36 mg 3%
- Potassium 138 mg 3%
- Zinc 0.59 mg 5%
- Copper 0.05 mg 5%
- Selenium 6.2 µg 11%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 66 | 3.6 g | 6.5 g | 2.4 g |
| 1 × 1 cup | 245 g | 162 | 8.7 g | 16 g | 5.9 g |
| 1 × 1 can | 525 g | 347 | 19 g | 34 g | 13 g |
| 1 × 1 individual container | 440 g | 290 | 16 g | 29 g | 11 g |
| 2 × 1 cup | 490 g | 323 | 18 g | 32 g | 12 g |
| ½ × 1 cup | 122.5 g | 81 | 4.4 g | 7.9 g | 2.9 g |
| 3 × 1 cup | 735 g | 485 | 26 g | 48 g | 18 g |
| 4 × 1 cup | 980 g | 647 | 35 g | 64 g | 24 g |
Questions about Italian wedding soup
Why is it called Italian wedding soup?
The name comes from the Italian phrase *minestra maritata*, meaning “married soup”: it describes the pairing of leafy greens and meat. The familiar Italian-American version often includes small meatballs and pasta; it is not traditionally a wedding dish.
How do you stop the pasta going mushy in Italian wedding soup?
Cook the pasta separately until just al dente, then add it to each bowl before serving. If you cook it in the broth, it will keep absorbing liquid as the soup stands.
How long do the meatballs take to cook in Italian wedding soup?
For small meatballs about 2–3 cm across, simmer them gently in the broth for around 10–15 minutes, until cooked through. If they contain poultry, check that the centre reaches 75 °C.
Which greens go in Italian wedding soup?
Escarole is a classic choice; spinach, kale or Swiss chard also work. Add chopped kale or chard to the simmering broth a few minutes before the end, while tender spinach needs only a minute or two.
Can you freeze Italian wedding soup?
Yes, but freeze it without the pasta if you can, as cooked pasta softens in the freezer. Cool the soup promptly, freeze it in sealed portions, then thaw and reheat until steaming hot; cook fresh pasta to serve.
How long does Italian wedding soup keep in the fridge?
Refrigerate it within two hours of cooking in a covered container and use it within three to four days. Reheat only the portion you need until steaming hot throughout.
What can you use instead of escarole in Italian wedding soup?
Use spinach for a mild, quick-cooking alternative, or kale for a firmer, more robust green. Chop tougher leaves finely and give them longer to soften in the broth.
Source: FNDDS (USDA) 28315160 · per 100 g · carbohydrate per EU label, fibre excluded
