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Cauliflower Vegetable Soup Calories
Low-calorie, fiber and vitamin-rich vegetable soup
In season: Autumn · Winter · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Cauliflower Vegetable Soup (240 g) has 77 calories. That works out to 32 calories per 100 g. It contains 12.5 g of carbs, 3.6 g of protein, 1.2 g of fat and 4.3 g of fiber. Its 45.6 mg of Vitamin C covers 51% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
What is Cauliflower Vegetable Soup?
Cauliflower Vegetable Soup is a home-style soup made by simmering cauliflower with other vegetables—often onion, carrot or potato—in water or vegetable stock. It is not tied to one particular region, and recipes vary with the season and what is on hand. The vegetables may be left in pieces or blended for a smoother bowl.
Its flavour is mild and savoury, with a tender, soft texture; blending makes it silkier without needing cream. In many English-speaking homes, it works as a light lunch or a starter, often served with bread or a simple sandwich. It is mostly a low-calorie way to add vegetables and fibre to a meal: 100 g provides 32 calories. For a lighter vegan version, use vegetable stock and skip cream; add beans or bread if you want a more filling meal.
Cauliflower Vegetable Soup Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
5.2g
· 2% DV
Protein
1.5g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 19% · Fat 15%
Cauliflower Vegetable Soup Vitamins & Minerals
Vitamins
Vitamin C
19mg · 21% DV
Vitamin K
18µg · 15% DV
Folate
28µg · 7% DV
B5
0.3mg · 6% DV
Minerals
Sodium
170mg · 7% DV
Iron
1mg · 6% DV
Phosphorus
32mg · 5% DV
Potassium ⭐
180mg · 5% DV
How Nutritious Is Cauliflower Vegetable 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.
Cauliflower Vegetable Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower Vegetable Soup
To burn the 32 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 Cauliflower Vegetable 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 Cauliflower Vegetable Soup Contain Allergens?
No known major allergens
Which Diets Is Cauliflower Vegetable 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
Cauliflower Vegetable Soup Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Cauliflower Vegetable Soup
How do you make cauliflower vegetable soup?
Cauliflower vegetable soup is made by simmering cauliflower with aromatics and other vegetables in stock until tender. Sauté onion first for more flavor, then blend the cooked vegetables for a smooth soup or leave them chunky.
Can you use frozen cauliflower in cauliflower vegetable soup?
Yes, frozen cauliflower works well in cauliflower vegetable soup and does not need to be thawed first. Add it directly to the pot, allow the soup to return to a simmer, and cook until the florets are tender.
Should you roast the cauliflower for cauliflower vegetable soup?
Roasting the cauliflower first gives cauliflower vegetable soup a deeper, slightly nutty flavor. Roast the florets until lightly browned, then simmer them with the other vegetables and stock; skip this step when you want a quicker, milder soup.
How do you make cauliflower vegetable soup creamy without cream?
Blend part or all of the cooked cauliflower and vegetables to make cauliflower vegetable soup creamy without cream. A cooked potato can add extra body, while a little unsweetened plant milk softens the texture without masking the vegetables.
What spices go well in cauliflower vegetable soup?
Black pepper, thyme, cumin, and a little nutmeg pair well with cauliflower vegetable soup. Start with a small amount of spice so the cauliflower remains noticeable, then finish with lemon juice or fresh herbs to brighten the bowl.
Why does my cauliflower vegetable soup taste bland?
Cauliflower vegetable soup often tastes bland when the vegetables were not seasoned or sautéed enough. Cook the onion in oil before adding the stock, salt the soup in stages, and finish with lemon juice or black pepper to sharpen its flavor.
What can you serve with cauliflower vegetable soup?
Crusty bread, a grilled cheese sandwich, or a green salad all work well with cauliflower vegetable soup. For a fuller meal, serve it with a grain or a protein-rich topping such as roasted chickpeas.
Can you make cauliflower vegetable soup ahead of time?
Yes, cauliflower vegetable soup can be made ahead and refrigerated in a covered container for 3–4 days. Its flavor often settles overnight; reheat it gently on the stove, stirring and adding a splash of stock if it has thickened.
Can cauliflower vegetable soup be frozen?
Yes, cauliflower vegetable soup freezes well for about 2–3 months, especially if it has no cream or dairy milk in it. Cool it before freezing in portion-sized airtight containers, then thaw in the refrigerator and reheat thoroughly.
How do you keep cauliflower vegetable soup from getting watery?
To keep cauliflower vegetable soup from getting watery, use only enough stock to just cover the vegetables at first. Blend in some cooked cauliflower or potato if needed, and add more liquid gradually until the soup reaches your preferred thickness.
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Nutrition data compiled from USDA FoodData Central and scientific sources.