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A light, low-calorie clear soup containing plant-based protein from tofu.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Clear Soup with Tofu (240 g) has 60 calories. That works out to 25 calories per 100 g. It contains 4.3 g of carbs, 5.5 g of protein, 2.9 g of fat and 0.7 g of fiber. Its 0.2 mg of Copper covers 21% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
60
KCAL / 240G
Carbs
4.3g
· 2% DV
Protein
5.5g
· 11% DV
Fat
2.9g
· 4% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 34% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 720 mg | 31% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 0.7 g | 3% |
| Protein | 5.5 g | 11% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 60 kcal |
| 100 g | 100 g | 25 kcal |
| ½ cup (small) | 120 g | 30 kcal |
| 1 bottle (small) | 250 g | 63 kcal |
| 1 serving (medium) | 300 g | 75 kcal |
| 1.5 cup (large) | 360 g | 90 kcal |
| 1 bottle (large) | 500 g | 125 kcal |
| 1 bottle (extra large) | 750 g | 188 kcal |
| 1 bottle (extra large) | 1000 g | 250 kcal |
Calculated from 25 calories per 100 g.
Clear Soup with Tofu is a light soup made with a transparent broth and pieces of tofu. It may include vegetables, mushrooms, or scallions, and its flavor comes mainly from the broth and seasonings.
To make Clear Soup with Tofu, simmer vegetables or aromatics in water, then strain them out for a clear broth. Reheat the broth, add tofu near the end, and season with soy sauce or scallions.
Silken tofu gives Clear Soup with Tofu a delicate, soft texture, while firm tofu holds its shape better. Choose based on the texture you want, and add the tofu gently so it does not break apart.
Keep Clear Soup with Tofu broth clear by simmering ingredients gently rather than boiling them hard. Skim off any foam, strain out the aromatics, and stir carefully after adding the tofu.
Add tofu to Clear Soup with Tofu after the broth and other ingredients are cooked. Warm it gently for a few minutes; prolonged boiling and vigorous stirring can break delicate tofu into smaller pieces.
Yes, mushrooms, scallions, spinach, and thinly sliced carrots work well in Clear Soup with Tofu. Add modest amounts and cook them briefly to preserve the soup’s delicate flavor and clear appearance.
Yes, you can add miso to Clear Soup with Tofu, but it will make the broth cloudy and give it a stronger, saltier flavor. For a genuinely clear soup, leave the miso out.
Clear Soup with Tofu keeps for about three days in a covered container in the refrigerator. Cool it promptly, and reheat only the portion you plan to eat until it is thoroughly hot.
Yes, Clear Soup with Tofu can be frozen, but tofu may become more porous and change texture after thawing. For a better texture, freeze the broth separately and add fresh tofu when reheating.
Serve Clear Soup with Tofu with rice, noodles, or bread if you want a more substantial meal. Its mild broth also pairs well with a vegetable side dish or a small plate of dumplings.
Vitamins
Vitamin K
9.6µg · 8% DV
Folate
24µg · 6% DV
B6
0.1mg · 6% DV
B2
0.07mg · 5% DV
Minerals
Sodium
720mg · 31% DV
Copper
0.19mg · 21% DV
Manganese
0.36mg · 16% DV
Iodine
19µg · 13% DV
Potassium ⭐
180mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Clear Soup with Tofu is a simple broth-based soup, usually made with tofu cubes and a clear vegetable or other light stock. Versions of this kind of soup are found in East Asian cooking, and recipes may add mushrooms, greens or sliced spring onion.
The tofu is soft and mild, while the broth stays delicate and savoury. It is commonly served hot as a starter or a light meal, and works well alongside rice or a more substantial main dish. At 25 calories per 100 g, it is a light option; its 2.3 g of protein per 100 g comes mainly from the tofu. Add extra vegetables for more substance, or keep the broth modestly salted for a gentler everyday bowl.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.43g
MONOUNSATURATED
0.6g
POLYUNSATURATED
1.49g
Omega 6:3 ratio 26.4:1
Above the ideal 4:1 (26.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.