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Carrot Soup Calories
Light, fiber-rich, vitamin-packed vegetable soup
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Carrot Soup (240 g) has 91 calories. That works out to 38 calories per 100 g. It contains 17.5 g of carbs, 1.9 g of protein, 1.7 g of fat and 5 g of fiber. Its 1392 µg of Vitamin A covers 155% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Carrot Soup?
Carrot soup is made by simmering carrots—often with onion—in water or stock, then blending them until smooth. Recipes vary widely, with additions such as potato, herbs or spices; it is made in many places and has no single place of origin.
It is usually served warm as a starter or a light lunch, with bread alongside. The flavour is gently sweet and the texture can range from silky to softly chunky. Carrot soup is a vegetable-forward, relatively light choice; it provides 2.1 g of fibre per 100 g. For a lighter bowl, leave out cream and use vegetable stock, or pair it with wholegrain bread for a more substantial meal.
Carrot Soup Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
7.3g
· 3% DV
Protein
0.8g
· 2% DV
Fat
0.7g
· 1% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 8% · Fat 17%
Carrot Soup Vitamins & Minerals
Vitamins
Vitamin A
580µg · 64% DV
Vitamin K
8.5µg · 7% DV
Vitamin C
4.7mg · 5% DV
Vitamin E
0.7mg · 5% DV
Minerals
Sodium
220mg · 10% DV
Potassium ⭐
180mg · 5% DV
Calcium
26mg · 3% DV
Phosphorus
24mg · 3% DV
How Nutritious Is Carrot Soup?
Nutrient density
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.
Carrot Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carrot Soup
To burn the 38 calories in 100 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.
Is Carrot 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 Carrot Soup Contain Allergens?
No known major allergens
Which Diets Is Carrot Soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Carrot Soup Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Carrot Soup
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Frequently Asked Questions About Carrot Soup
How do you make carrot soup?
Carrot soup is made by softening chopped carrots with onion, simmering them in stock or water, then blending until smooth. For a deeper flavor, sauté the vegetables first. Add liquid gradually after blending so you can control how thick the soup is.
What ingredients go in carrot soup?
Carrot soup usually starts with carrots, onion, cooking liquid, and oil or butter. Recipes may add potato for body, garlic for savoriness, or milk or cream for richness. Ginger, cumin, and black pepper are common ways to season it.
Can you freeze carrot soup?
Yes, carrot soup freezes well when cooled and packed in freezer-safe portions, leaving a little room at the top. Soups containing cream or milk may separate slightly after thawing; reheat gently while stirring or blend briefly to smooth the texture.
What spices go well in carrot soup?
Ginger, cumin, and black pepper pair especially well with carrot soup. Ginger adds warmth and a little sharpness, while cumin gives it a savory, earthy flavor. Add spices gradually, since strong seasoning can overwhelm the carrots' natural sweetness.
Can you make carrot soup without cream?
Yes, carrot soup can be creamy without cream. Blend the cooked carrots thoroughly, or add a cooked potato or a little coconut milk for extra body. Stock and well-softened vegetables are enough for a smooth soup with a lighter finish.
How can you thicken carrot soup?
Blend in a cooked potato or simmer carrot soup uncovered to thicken it. If the soup is already smooth, add less stock next time and pour in extra only as needed. Avoid adding flour directly to hot soup, where it can form lumps.
What do you serve with carrot soup?
Carrot soup goes well with crusty bread, a grilled cheese sandwich, or a crisp salad. For a more filling meal, serve it with a bean salad or another protein-rich dish. A savory side balances the soup's naturally sweet carrot flavor.
How long does carrot soup last in the fridge?
Carrot soup generally keeps for 3–4 days in a covered container in the refrigerator. Cool it promptly and refrigerate it rather than leaving it at room temperature for an extended time. Discard it if it develops an off smell or unusual texture.
Is carrot soup better with roasted or boiled carrots?
Roasted carrots give carrot soup a deeper, sweeter flavor, while boiled or simmered carrots make a milder, cleaner-tasting soup. Roast them until tender before blending with stock, or simmer them directly in the pot for a simpler one-pot version.
Is carrot soup a healthy meal?
Carrot soup can be a nourishing, vegetable-forward meal, especially when it is made with carrots and stock rather than lots of cream or butter. On its own it may not be very filling, so pair it with beans, eggs, or another protein-rich food.
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Nutrition data compiled from USDA FoodData Central and scientific sources.