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Creamy soup made with salmon, potatoes, leek, cream, and dill
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Finnish Salmon Soup (250 g) has 220 calories. That works out to 88 calories per 100 g. It contains 15.3 g of carbs, 13 g of protein, 11.8 g of fat and 1.5 g of fiber. Its 2.8 µg of B12 covers 115% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 250 g
220
KCAL / 250G
Carbs
15.3g
· 6% DV
Protein
13g
· 26% DV
Fat
11.8g
· 15% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 24% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 11.8 g | 15% |
| Saturated fat | 5.5 g | 28% |
| Trans fat | 0.2 g | |
| Sodium | 625 mg | 27% |
| Total carbohydrate | 15.3 g | 6% |
| Fiber | 1.5 g | 5% |
| Protein | 13 g | 26% |
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 | 220 kcal |
| 1 tablespoon (small) | 15 g | 13 kcal |
| 100 g | 100 g | 88 kcal |
| 1 cup (small) | 200 g | 176 kcal |
| 1 cup (large) | 300 g | 264 kcal |
| 1 serving (medium) | 350 g | 308 kcal |
| 1 serving (large) | 450 g | 396 kcal |
| 1 bottle (large) | 500 g | 440 kcal |
Calculated from 88 calories per 100 g.
Finnish Salmon Soup, known in Finland as lohikeitto, is a traditional creamy soup made with salmon, potatoes, leeks, and dill. It is usually served hot as a filling main course, often with rye bread.
Simmer potatoes and leeks in stock until tender, then add salmon pieces and cream and cook gently until the fish is just done. Stir in fresh dill at the end; boiling the soup hard can break up the salmon and affect the creamy texture.
The classic ingredients in Finnish Salmon Soup are salmon, potatoes, leek, cream, and dill. Onion, fish stock, butter, and black pepper are common additions, but the combination of salmon and fresh dill gives the soup its distinctive flavor.
A boneless salmon fillet works best for Finnish Salmon Soup because it is easy to cut into even chunks and serve. Add the fish near the end of cooking so it stays tender while the potatoes finish softening.
Yes, frozen salmon works in Finnish Salmon Soup. Thaw it in the refrigerator and drain away excess liquid before cutting it into chunks; then add it near the end, just as you would fresh salmon.
Yes, you can make Finnish Salmon Soup without cream, although it will be less rich than the traditional version. For a thicker texture, mash some of the cooked potatoes into the broth, or use milk for a lighter creamy finish.
Store Finnish Salmon Soup in a covered container in the refrigerator and eat it within two days. Reheat it gently over low heat, stirring occasionally; avoid letting it boil, which can make the salmon dry and the cream separate.
Yes, Finnish Salmon Soup can be frozen, but cream-based soups may separate or become grainy when thawed. For a smoother result, freeze it before adding the cream, thaw it in the refrigerator, and stir in the cream as you reheat it.
Rye bread is a classic accompaniment to Finnish Salmon Soup, and crusty bread also works well. Serve it alongside the bowl for dipping or tearing into the soup; its hearty texture complements the creamy broth.
Add dill to Finnish Salmon Soup at the end of cooking or just before serving. A long simmer dulls its fresh, aromatic flavor, while freshly chopped dill brightens the rich broth and complements the salmon.
Vitamins
B12
2.75µg · 115% DV
Vitamin D
7µg · 35% DV
B6
0.38mg · 22% DV
B3
3.25mg · 20% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
238mg · 34% DV
Sodium
625mg · 27% DV
Iodine
30µg · 20% DV
Potassium ⭐
613mg · 18% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 220 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.
Finnish Salmon Soup, known in Finland as lohikeitto, is a home-style soup made with salmon, potatoes and leek, finished with cream and dill. The broth is gently creamy, with tender pieces of fish and soft potatoes; dill gives it a fresh, herby note.
In Finland it is commonly served warm as a simple lunch or supper, often with rye bread. Elsewhere, it works just as well as a filling one-pot meal, especially on a chilly day. Salmon contributes protein, while potatoes provide carbohydrates and cream makes the soup richer. For a lighter bowl, use less cream and add the dill just before serving.
Medium
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
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.5g
MONOUNSATURATED
3.38g
POLYUNSATURATED
1.88g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.