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High-protein, vegetable-rich soup
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Evo soup (250 g) has 138 calories. That works out to 55 calories per 100 g. It contains 16.3 g of carbs, 10.5 g of protein, 3 g of fat and 4.5 g of fiber. Its 0.2 mg of B1 covers 15% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 250 g
138
KCAL / 250G
Carbs
16.3g
· 6% DV
Protein
10.5g
· 21% DV
Fat
3g
· 4% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 31% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 16.3 g | 6% |
| Fiber | 4.5 g | 16% |
| Protein | 10.5 g | 21% |
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) | 250 g | 138 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 180 g | 99 kcal |
| 1 piece (medium) | 250 g | 138 kcal |
| 1 serving (medium) | 300 g | 165 kcal |
| 1 bottle (medium) | 330 g | 182 kcal |
| 1 cup (large) | 350 g | 193 kcal |
| 1 serving (large) | 400 g | 220 kcal |
| 1 bottle (large) | 500 g | 275 kcal |
Calculated from 55 calories per 100 g.
Evo soup is a processed, vegetable-rich soup with a high-protein profile. The information provided does not identify a specific recipe or product format, so it is best not to assume which vegetables or protein sources it contains.
The preparation format for Evo soup is not specified, so it may not be safe to assume it is ready to eat. Follow the directions on its package to tell whether it needs heating, dilution, or cooking.
The exact ingredients in Evo soup are not stated here. It is described as vegetable-rich and high in protein, but only its ingredient list can confirm the vegetables, protein sources, seasonings, and any other components.
You can brighten Evo soup with a squeeze of lemon or fresh herbs, then taste it before adding salt. These additions complement many vegetable soups without assuming a particular recipe or masking the soup’s existing seasoning.
Yes, Evo soup can work as a base for a quick stew or grain bowl if its flavor and consistency suit the recipe. Add cooked vegetables, beans, or grains gradually, since the soup’s seasoning and thickness are not specified.
Evo soup is processed, while homemade soup lets you choose the ingredients and control the seasoning yourself. The available details do not give Evo soup’s full recipe or processing method, so a precise comparison of ingredients is not possible.
Prepared Evo soup can generally be frozen if its package does not advise against it. Freeze it in a sealed, freezer-safe container, thaw it in the refrigerator, and reheat it thoroughly; the texture may change after freezing.
There is no stated shelf life for opened Evo soup, and it can vary with the product’s format. Follow its package instructions; refrigerate prepared leftovers promptly in a covered container rather than leaving them at room temperature.
Evo soup pairs well with whole-grain bread, a simple salad, or a grain such as rice or barley. These sides can turn a cup of soup into a more substantial meal without needing to change the soup itself.
Evo soup may be enough for a light lunch, but a cup alone may not keep everyone full for long. Pair it with bread, grains, or beans to make the meal more substantial.
Vitamins
B1
0.18mg · 15% DV
B12
0.33µg · 14% DV
B6
0.2mg · 12% DV
Vitamin K
13.75µg · 11% DV
Minerals
Sodium
525mg · 23% DV
Copper
0.13mg · 14% DV
Phosphorus
80mg · 11% DV
Selenium
6.25µg · 11% DV
Potassium ⭐
275mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 138 calories in 1 cup (medium) (250 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.
Evo soup is a spoonable prepared soup combining vegetables with ingredients that contribute protein. The name does not point to a specific regional recipe, so its exact ingredients and flavour can vary by product or preparation. Its vegetable-rich profile makes it a convenient option when you want a warm, savoury bowl.
Serve it as a light lunch or supper, or pair it with bread and a simple salad for a fuller meal. The texture is generally soft and easy to eat; herbs or seasoning can be added to suit your taste. At 55 calories per 100 g, it can fit a lighter meal, while a slice of whole-grain bread or a side of beans makes the meal more substantial.
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 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.
No known major allergens
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
SATURATED
0.75g
MONOUNSATURATED
1g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.