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Cranberry Bean, Corn and Cabbage Soup Calories
Source of fiber and plant protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Cranberry Bean, Corn and Cabbage Soup has 61 calories. It contains 10.6 g of carbs, 3.1 g of protein, 1.1 g of fat and 3.2 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 34 (low), so it raises blood sugar slowly.
Cranberry Bean, Corn and Cabbage Soup Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
10.6g
· 4% DV
Protein
3.1g
· 6% DV
Fat
1.1g
· 1% DV
Fiber
3.2g
· 11% 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%
Cranberry Bean, Corn and Cabbage Soup nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 61 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 185 mg | 8% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 3.1 g | 6% |
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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Cranberry Bean, Corn and Cabbage Soup Calories per Serving
| Serving | Amount | Calories |
|---|---|---|
| 100 g | 100 g | 61 kcal |
| 1 cup (small) | 180 g | 110 kcal |
| 1 cup (medium) | 250 g | 153 kcal |
| 1 serving (large) | 300 g | 183 kcal |
| 1 serving (extra large) | 400 g | 244 kcal |
| 2 cup (double) | 500 g | 305 kcal |
Calculated from 61 calories per 100 g.
Frequently Asked Questions About Cranberry Bean, Corn and Cabbage Soup
How do you make cranberry bean, corn and cabbage soup?
Cranberry bean, corn and cabbage soup is made by cooking the beans until tender, then adding cabbage and corn near the end. Soak dried beans first, or cook them separately, and simmer with onion, broth and seasonings. Add the cabbage late so it does not turn mushy.
What beans are used in cranberry bean, corn and cabbage soup?
Cranberry bean, corn and cabbage soup traditionally uses cranberry beans, also called borlotti beans. Their creamy texture works well with sweet corn and cabbage. If you cannot find them, pinto beans are a practical substitute, though the flavor and appearance will differ.
Do you need to soak beans for cranberry bean, corn and cabbage soup?
Yes, soaking dried beans before making cranberry bean, corn and cabbage soup helps them cook more evenly and reduces their cooking time. Drain and rinse the soaking water, then cook the beans until tender. Fresh or canned beans do not need this step.
Can you make cranberry bean, corn and cabbage soup with canned beans?
Yes, canned beans work well in cranberry bean, corn and cabbage soup. Drain and rinse them, then add them after the cabbage has started to soften, since canned beans are already cooked. Simmer just long enough to heat everything through without breaking up the beans.
What kind of cabbage works best in cranberry bean, corn and cabbage soup?
Green cabbage is a good choice for cranberry bean, corn and cabbage soup because it softens without losing all its texture. Savoy cabbage also works and cooks more quickly. Slice either variety into bite-size strips so it is easy to eat with the beans and corn.
Should corn in cranberry bean, corn and cabbage soup be fresh, frozen, or canned?
Fresh, frozen, and canned corn can all be used in cranberry bean, corn and cabbage soup. Add frozen or fresh kernels early enough to cook through; canned corn only needs warming, so stir it in near the end. Drain canned corn first.
How can you make cranberry bean, corn and cabbage soup thicker?
To thicken cranberry bean, corn and cabbage soup, mash a small portion of the cooked beans against the side of the pot and stir them back in. The beans release starch and give the broth body without needing flour or cream.
Can cranberry bean, corn and cabbage soup be frozen?
Yes, cranberry bean, corn and cabbage soup freezes well. Let it cool, portion it into airtight freezer-safe containers, and leave a little room for expansion. Thaw it in the refrigerator and reheat gently; the cabbage may be softer after freezing, but the soup remains suitable for a meal.
How long does cranberry bean, corn and cabbage soup last in the fridge?
Cranberry bean, corn and cabbage soup keeps for three to four days in the refrigerator when stored in a covered container. Refrigerate it promptly after it cools, rather than leaving the pot out for hours. Reheat only the portion you plan to eat.
What goes well with cranberry bean, corn and cabbage soup?
Crusty bread, a green salad, or a squeeze of lemon goes well with cranberry bean, corn and cabbage soup. Bread makes the broth more filling, while lemon brightens the earthy beans and sweet corn. A simple grain side can also turn it into a heartier meal.
Cranberry Bean, Corn and Cabbage Soup Vitamins & Minerals
Vitamins
Vitamin K
14.2µg · 12% DV
Vitamin C
8.2mg · 9% DV
Folate
33µg · 8% DV
B6
0.1mg · 6% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.24mg · 10% DV
Phosphorus
67mg · 10% DV
Sodium
185mg · 8% DV
Potassium ⭐
218mg · 6% DV
Cranberry Bean, Corn and Cabbage Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cranberry Bean, Corn and Cabbage Soup
To burn the 61 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.
What is Cranberry Bean, Corn and Cabbage Soup?
Cranberry Bean, Corn and Cabbage Soup brings together tender cranberry beans, sweet corn and cabbage in a savoury broth. It is best understood as a home-style vegetable and bean soup rather than a dish tied to one particular region; recipes can vary with the vegetables and seasonings on hand.
The beans make it hearty, while corn adds sweetness and cabbage softens as it cooks. Serve it hot for lunch or supper, with bread or a squeeze of lemon; leftovers also make an easy next-day meal. It provides fibre and plant protein, with 3.2 g of fibre per 100 g. For a lighter bowl, keep added oil modest and build flavour with herbs, pepper and aromatics.
How Nutritious Is Cranberry Bean, Corn and Cabbage 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.
Is Cranberry Bean, Corn and Cabbage 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 Cranberry Bean, Corn and Cabbage Soup Contain Allergens?
No known major allergens
Which Diets Is Cranberry Bean, Corn and Cabbage 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
Cranberry Bean, Corn and Cabbage Soup Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.