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Broccoli, Zucchini and Spinach Soup Calories
A light vegetable-based soup containing fiber; prepared without added oil or salt.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Broccoli, Zucchini and Spinach Soup (240 g) has 60 calories. That works out to 25 calories per 100 g. It contains 10.1 g of carbs, 3.4 g of protein, 0.7 g of fat and 4.1 g of fiber. Its 132 µg of Vitamin K covers 110% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Broccoli, Zucchini and Spinach Soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
60
KCAL / 240G
Carbs
10.1g
· 4% DV
Protein
3.4g
· 7% DV
Fat
0.7g
· 1% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 23% · Fat 10%
Broccoli, Zucchini and Spinach Soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 4.1 g | 15% |
| Protein | 3.4 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Broccoli, Zucchini and Spinach Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 60 kcal |
| 1 teaspoon (extra small) | 5 g | 1 kcal |
| 1 tablespoon (small) | 15 g | 4 kcal |
| 100 g | 100 g | 25 kcal |
| 1 cup (small) | 180 g | 45 kcal |
| 1 serving (medium) | 250 g | 63 kcal |
| 1 cup (large) | 300 g | 75 kcal |
| 1 serving (large) | 350 g | 88 kcal |
| 2 cup (double) | 480 g | 120 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Broccoli, Zucchini and Spinach Soup
How do you make broccoli, zucchini and spinach soup?
To make broccoli, zucchini and spinach soup, simmer the vegetables in water or vegetable broth until tender, then blend to your preferred texture. Add the spinach near the end of cooking to keep its fresh flavor and color, and season to taste.
Can you use frozen vegetables in broccoli, zucchini and spinach soup?
Yes, frozen broccoli, zucchini or spinach can be used in broccoli, zucchini and spinach soup. Add frozen vegetables straight to the pot and allow extra cooking time if needed. Frozen spinach may release more water, so adjust the liquid before blending.
Can broccoli, zucchini and spinach soup be frozen?
Yes, broccoli, zucchini and spinach soup freezes well in airtight, portion-sized containers. Cool it promptly before freezing, then thaw it in the refrigerator or reheat it gently from frozen. The texture may separate slightly after thawing, but stirring or blending restores it.
How long does broccoli, zucchini and spinach soup last in the fridge?
Broccoli, zucchini and spinach soup keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after cooking rather than leaving it out for an extended time, and reheat only the portion you plan to eat.
How do you keep broccoli, zucchini and spinach soup bright green?
For brighter green broccoli, zucchini and spinach soup, avoid overcooking the vegetables and add the spinach toward the end. Blending as soon as the vegetables are tender also helps. Prolonged cooking can dull the color and flatten the fresh vegetable flavors.
How can you thicken broccoli, zucchini and spinach soup without cream?
Blend some or all of the cooked vegetables to thicken broccoli, zucchini and spinach soup without cream. For a heartier texture, add a cooked potato or a spoonful of cooked rice before blending; both make the soup creamy without dairy.
What herbs and seasonings go well in broccoli, zucchini and spinach soup?
Black pepper, nutmeg, garlic, dill and parsley all complement broccoli, zucchini and spinach soup. A squeeze of lemon can brighten the flavor just before serving. Use stronger seasonings sparingly so they do not overwhelm the mild zucchini and spinach.
What can you serve with broccoli, zucchini and spinach soup?
Crusty bread, a simple sandwich or a fresh salad pairs well with broccoli, zucchini and spinach soup. To make it a more filling meal, serve it with a protein-rich side such as beans, eggs or grilled chicken.
Can you reheat broccoli, zucchini and spinach soup?
Yes, broccoli, zucchini and spinach soup can be reheated on the stove over low to medium heat or in the microwave. Stir it occasionally and heat only until steaming hot; add a little water or broth if it has thickened in the fridge.
Is broccoli, zucchini and spinach soup filling enough for a meal?
Broccoli, zucchini and spinach soup can be a light meal, but it may not keep everyone full on its own. Pair it with bread and a protein-rich food, such as beans or eggs, to make the meal more substantial and satisfying.
Broccoli, Zucchini and Spinach Soup Vitamins & Minerals
Vitamins
Vitamin K
132µg · 110% DV
Vitamin A
432µg · 48% DV
Vitamin C
43.2mg · 48% DV
Folate
84µg · 21% DV
Minerals
Manganese
0.48mg · 21% DV
Copper
0.14mg · 16% DV
Potassium ⭐
432mg · 13% DV
Magnesium
43mg · 10% DV
Sodium
84mg · 4% DV
Broccoli, Zucchini and Spinach Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli, Zucchini and Spinach Soup
To burn the 60 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Broccoli, Zucchini and Spinach Soup?
Broccoli, Zucchini and Spinach Soup combines three vegetables simmered in water and blended into a smooth soup. This version is prepared without added oil or salt, making it a simple way to serve several vegetables in one bowl; recipes may vary in seasoning and texture.
It works well as a light lunch or as a starter before a fuller meal, whether served at home or as part of a weeknight menu. The flavour is mild and green, and the blended vegetables give it a soft, velvety consistency. It provides fibre while remaining low in calories. For a more filling meal, pair it with whole-grain bread or add beans; lemon and herbs can brighten the flavour without making the soup heavy.
How Nutritious Is Broccoli, Zucchini and Spinach Soup?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Broccoli, Zucchini and Spinach Soup Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Broccoli, Zucchini and Spinach Soup Contain Allergens?
No known major allergens
Which Diets Is Broccoli, Zucchini and Spinach Soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Broccoli, Zucchini and Spinach Soup Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.