Know what’s on your plate
Vegetarian vegetable soup
Calories & nutrition facts
canned, condensed
Nutrition facts
Per 100 g% DV- Calories 59 kcal —
- Protein 1.7 g 3%
- Carbohydrate 9.3 g 3%
- Fat 1.6 g 2%
- Saturated fat 0.2 g 1%
- Fibre 0.5 g 2%
- Sugars 3.1 g —
- Sodium 516 mg 22%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 142 µg 16%
- Vitamin C 1.2 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 1.2 mg 8%
- Vitamin K 4.2 µg 4%
- Thiamin (B1) 0.04 mg 4%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.75 mg 5%
- Pantothenic acid (B5) 0.28 mg 6%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 9 µg 2%
- Vitamin B12 0 µg 0%
- Choline 7.9 mg 1%
Minerals
- Calcium 17 mg 1%
- Iron 0.88 mg 5%
- Magnesium 6 mg 1%
- Phosphorus 28 mg 2%
- Potassium 171 mg 4%
- Zinc 0.38 mg 3%
- Copper 0.1 mg 11%
- Manganese 0.38 mg 16%
- Selenium 3.5 µg 6%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 59 | 1.7 g | 9.3 g | 1.6 g |
| 1 × cup | 126 g | 74 | 2.2 g | 12 g | 2 g |
| 1 × can (10.5 oz) | 298 g | 176 | 5.1 g | 28 g | 4.7 g |
| 2 × cup | 252 g | 149 | 4.3 g | 23 g | 4 g |
| ½ × cup | 63 g | 37 | 1.1 g | 5.8 g | 1 g |
| 3 × cup | 378 g | 223 | 6.5 g | 35 g | 6 g |
| 4 × cup | 504 g | 297 | 8.7 g | 47 g | 8 g |
Similar foods
- Vegetable soupcondensed, low sodium, prepared with equal volume water33 kcal / 100 g
- Chicken vegetable soupcanned, condensed61 kcal / 100 g
- Vegetable soup with pastacanned, condensed75 kcal / 100 g
- Cream of vegetable soupcondensed, canned63 kcal / 100 g
- Chicken and vegetable soupcanned, ready-to-serve33 kcal / 100 g
- Chunky vegetable soupcanned, ready-to-serve39 kcal / 100 g
- Healthy Choice garden vegetable soupcanned51 kcal / 100 g
- Tomato soupcanned, condensed66 kcal / 100 g
- Green pea soupcanned, condensed125 kcal / 100 g
- Beef and vegetable soupcanned, ready-to-serve48 kcal / 100 g
Questions about Vegetarian vegetable soup
How can you make vegetarian vegetable soup more filling?
Stir in drained butter beans, chickpeas or lentils, or add pearl barley and simmer until tender. A spoonful of pesto or grated cheese just before serving adds richness.
How do you make vegetarian vegetable soup from scratch?
Soften chopped onion, carrot and celery in a little oil, then add diced vegetables, vegetable stock and herbs. Simmer until the vegetables are tender, usually 20–30 minutes; add quick-cooking greens near the end.
Can you freeze vegetarian vegetable soup?
Yes. Cool it promptly, portion into airtight containers and freeze; leave space for expansion. Thaw in the fridge and reheat until piping hot, stirring well; potato can turn grainy after freezing.
What can you serve with vegetarian vegetable soup?
Crusty bread, cheese on toast or a savoury scone makes an easy meal alongside it. For a heartier bowl, top it with cooked grains, toasted seeds or a spoonful of yoghurt.
How can you make vegetarian vegetable soup taste richer without cream?
Cook the onion and other base vegetables slowly until soft and lightly golden before adding stock. Blend a ladleful of the soup and stir it back in, or add a spoonful of olive oil at the end.
Is vegetarian vegetable soup high in salt?
A 126 g serving contains 650 mg of sodium. Stock and ready-made soup can contribute much of the salt, so use low-salt stock when cooking and season after tasting.
How does vegetarian vegetable soup compare with chicken vegetable soup for protein?
Chicken vegetable soup has more protein: 2.94 g per 100 g, compared with 1.7 g in vegetarian vegetable soup. Recipes differ, but adding beans or lentils gives the vegetarian soup a useful protein boost.
Is vegetarian vegetable soup a source of vitamin A?
Yes. It is a source of vitamin A, with 142 µg per 100 g. Carrot, pumpkin and dark leafy greens are common ingredients that contribute to the soup’s vitamin A.
Source: USDA FoodData Central 171161 · per 100 g · carbohydrate per EU label, fibre excluded
