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Fatty Fish Soup Calories
Rich in omega-3, high-protein, hearty fish soup
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Fatty Fish Soup (250 g) has 213 calories. That works out to 85 calories per 100 g. It contains 6.3 g of carbs, 18.8 g of protein, 12.5 g of fat and 1 g of fiber. Its 4.5 µg of B12 covers 188% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Fatty Fish Soup Nutrition Facts
Selected: 1 cup (medium) · 250 g
213
KCAL / 250G
Carbs
6.3g
· 2% DV
Protein
18.8g
· 38% DV
Fat
12.5g
· 16% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 35% · Fat 53%
Fatty Fish Soup nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | |
| Total fat | 12.5 g | 16% |
| Saturated fat | 2.75 g | 14% |
| Trans fat | 0 g | |
| Sodium | 800 mg | 35% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 1 g | 4% |
| Protein | 18.8 g | 38% |
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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How Many Calories in 1 Cup of Fatty Fish Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 213 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (small) | 150 g | 128 kcal |
| 1 bottle (small) | 200 g | 170 kcal |
| 1 serving (small) | 200 g | 170 kcal |
| 1 serving (large) | 300 g | 255 kcal |
| 1 bottle (medium) | 330 g | 281 kcal |
| 1 cup (large) | 350 g | 298 kcal |
| 1 bottle (large) | 500 g | 425 kcal |
| 1 bottle (jumbo) | 750 g | 638 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Fatty Fish Soup
How do you make Fatty Fish Soup?
Make Fatty Fish Soup by simmering vegetables in stock, then adding the fish near the end so it stays tender. Remove any bones before serving, and finish with lemon and herbs. Avoid a vigorous boil, which can break delicate fish into small flakes.
What fish is best for Fatty Fish Soup?
Salmon, mackerel, and sardines all work well in Fatty Fish Soup because they have rich flavor and naturally oily flesh. Boneless fillets are easiest to serve; if using whole fish, strain the cooking liquid and carefully remove every bone.
What goes into Fatty Fish Soup?
Fatty Fish Soup typically combines oily fish with a savory broth and vegetables such as onion, celery, and carrot. Tomato, potatoes, herbs, or a little lemon can be added, depending on whether you want a lighter broth or a heartier bowl.
Can you use canned fish in Fatty Fish Soup?
Yes, canned salmon or mackerel can be used in Fatty Fish Soup, but add it near the end because it is already cooked and flakes easily. Drain it first if it is packed in oil, and taste the broth before adding extra salt.
How do you stop Fatty Fish Soup from smelling fishy?
Use fresh fish and cook it gently to keep Fatty Fish Soup from developing an overpowering smell. Lemon, fresh herbs, and aromatics such as onion help balance its flavor; discard fish that smells sour or ammonia-like before cooking.
Can Fatty Fish Soup be made creamy without cream?
Yes, blend some of the cooked vegetables into Fatty Fish Soup for a creamy texture without adding cream. Stir the fish in afterward so the pieces remain distinct, or use a small amount of milk or yogurt if that suits the recipe.
Does Fatty Fish Soup need to be blended?
No, Fatty Fish Soup does not need to be blended. Many versions are served as a clear broth with vegetables and flakes of fish; blending the vegetables separately gives a thicker base while keeping the fish pieces intact.
How long does Fatty Fish Soup last in the fridge?
Fatty Fish Soup keeps for about one to two days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until steaming hot throughout, and do not leave it at room temperature for long.
What should you serve with Fatty Fish Soup?
Serve Fatty Fish Soup with crusty bread, a simple green salad, or roasted vegetables. A squeeze of lemon at the table brightens its rich flavor; if the soup already contains potatoes or grains, a lighter side is usually enough.
Can Fatty Fish Soup be frozen?
Yes, Fatty Fish Soup can be frozen, though the fish may become softer and any creamy or egg-thickened broth may separate. Cool it promptly, freeze it in airtight portions, thaw it in the refrigerator, and reheat it thoroughly.
Fatty Fish Soup Vitamins & Minerals
Vitamins
B12
4.5µg · 188% DV
Vitamin D
10.5µg · 53% DV
B6
0.45mg · 26% DV
B5
1.25mg · 25% DV
Minerals
Selenium
45µg · 82% DV
Iodine
90µg · 60% DV
Phosphorus
275mg · 39% DV
Sodium
800mg · 35% DV
Potassium ⭐
450mg · 13% DV
Fatty Fish Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fatty Fish Soup
To burn the 213 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.
What is Fatty Fish Soup?
Fatty fish soup is a filling broth-based dish made with oily fish, often cooked with vegetables, onion and herbs. There is no single standard recipe: the fish and seasonings vary across coastal cooking traditions and from one household to another.
The broth is savoury and full-bodied, with tender pieces of fish. It is commonly served hot as a light main meal, often with lemon and fresh herbs; a simple salad or bread makes an easy accompaniment. With 7.5 g of protein per 100 g, it offers a substantial source of protein as well as richness from the fish. For a lighter bowl, add more vegetables and keep any extra oil modest.
How Nutritious Is Fatty Fish 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 Fatty Fish 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 Fatty Fish Soup Contain Allergens?
Contains these allergens:
Which Diets Is Fatty Fish Soup Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Fatty Fish Soup Fat Profile
SATURATED
2.75g
MONOUNSATURATED
4.5g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.