1 cup (medium) of Creamy Vegetable Soup (240 g) has 132 calories. That works out to 55 calories per 100 g. It contains 17.3 g of carbs, 3.6 g of protein, 5.3 g of fat and 4.1 g of fiber. Its 432 µg of Vitamin A covers 48% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Creamy Vegetable Soup?

Creamy Vegetable Soup is a smooth, comforting soup made by cooking vegetables such as carrots, potatoes or squash in stock, then blending them; milk or cream may be added for richness. It is made in many cuisines rather than belonging to one particular place, and recipes often change with the season and the vegetables at hand. The texture is velvety, with a mild, gently sweet flavour, and it is often finished with herbs.

Serve it as a first course or a light lunch, with bread or a sandwich; it also makes an easy supper on a cool day. It brings vegetables and some fibre to the meal, while remaining relatively low in protein. For a lighter bowl, use less cream and rely on blended vegetables for body, or pair it with a bean salad or another protein-rich side.

Creamy Vegetable Soup Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

1.5g

· 3% DV

Fat

2.2g

· 3% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 53% · Protein 11% · Fat 36%

Creamy Vegetable Soup Vitamins & Minerals

Vitamins

Vitamin A

180µg · 20% DV

Vitamin K

12µg · 10% DV

Vitamin C

6mg · 7% DV

0.08mg · 5% DV

Minerals

Sodium

210mg · 9% DV

Iron

1mg · 6% DV

Phosphorus

32mg · 5% DV

Potassium ⭐

160mg · 5% DV

How Nutritious Is Creamy Vegetable Soup?

Nutrient density

Medium

55/ 100

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

45/ 100

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.

Creamy Vegetable Soup Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Creamy Vegetable Soup

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Creamy Vegetable Soup Processed?

NOVA 3

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 Creamy Vegetable Soup Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Creamy Vegetable Soup Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Creamy Vegetable Soup Fat Profile

SATURATED

1.1g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Creamy Vegetable Soup

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Creamy Vegetable Soup vs Mixed Green Salad37 kcal more per 100 g

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Creamy Vegetable Soup vs Red Pepper24 kcal more per 100 g

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Creamy Vegetable Soup vs Boiled Beetroot11 kcal more per 100 g

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Foods Similar to Creamy Vegetable Soup

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Creamy Vegetable Soup

How do you make creamy vegetable soup?

Cook chopped vegetables with onion until tender, add stock, and simmer until everything is soft. Blend the soup until smooth, then stir in cream near the end and warm it gently without letting it boil.

Which vegetables work best in creamy vegetable soup?

Carrots, potatoes, cauliflower, broccoli, and leeks all work well in creamy vegetable soup. Potato gives the blended soup body, while cauliflower makes it velvety without a strong flavor. Add vegetables in stages so they finish cooking at the same time.

Why does creamy vegetable soup curdle?

Creamy vegetable soup can curdle when cream is added to a rapidly boiling pot or heated too fiercely afterward. Lower the heat, stir the cream in gradually, and keep the soup below a boil; acidic ingredients can also make dairy split.

Can you freeze creamy vegetable soup?

Yes, but the cream may separate and make creamy vegetable soup grainy after thawing. For the smoothest result, freeze the soup before adding cream, thaw it in the refrigerator, reheat gently, and stir in the cream just before serving.

How long does creamy vegetable soup last in the fridge?

Creamy vegetable soup keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat so the rest stays chilled.

How do you reheat creamy vegetable soup without splitting it?

Reheat creamy vegetable soup slowly in a saucepan over low heat, stirring often, and stop before it boils. If it has thickened in the fridge, loosen it with a splash of stock or milk as it warms.

What should you serve with creamy vegetable soup?

Crusty bread, garlic toast, or a grilled cheese sandwich pairs well with creamy vegetable soup. For a lighter meal, serve it with a crisp salad; crunchy croutons or toasted seeds add contrast to the soup’s smooth texture.

Can you make creamy vegetable soup with frozen vegetables?

Yes, frozen vegetables work well in creamy vegetable soup and can go straight into the pot without thawing. Simmer them until tender, then blend; they may release extra water, so adjust the amount of stock to keep the soup thick.

How can you thicken creamy vegetable soup without flour?

Blend some of the cooked vegetables back into creamy vegetable soup to thicken it without flour. Potato, cauliflower, or beans work particularly well; add them gradually and blend again until the soup reaches the texture you want.

How do you keep creamy vegetable soup smooth?

For smooth creamy vegetable soup, cook the vegetables until completely tender before blending, then blend in batches if needed. Stir in the cream after blending and avoid a hard boil, which can leave the soup separated or uneven.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026