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●Low GI

Finnish Salmon Soup Calories

Creamy soup made with salmon, potatoes, leek, cream, and dill

In season: Autumn · Winter

CALORIES · 100 G

88kcal

GI

45low

POTASSIUM · 100 G

245mg

FIBER · 100 G

0.6g

Quick answer

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.

Finnish Salmon Soup Nutrition Facts

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%

Finnish Salmon Soup nutrition facts table · 1 cup (medium) (250 g)

NutrientAmount% DV
Calories220 kcal
Total fat11.8 g15%
Saturated fat5.5 g28%
Trans fat0.2 g
Sodium625 mg27%
Total carbohydrate15.3 g6%
Fiber1.5 g5%
Protein13 g26%

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 Finnish Salmon Soup?

ServingAmountCalories
1 cup (medium)250 g220 kcal
1 tablespoon (small)15 g13 kcal
100 g100 g88 kcal
1 cup (small)200 g176 kcal
1 cup (large)300 g264 kcal
1 serving (medium)350 g308 kcal
1 serving (large)450 g396 kcal
1 bottle (large)500 g440 kcal

Calculated from 88 calories per 100 g.

Frequently Asked Questions About Finnish Salmon Soup

What is Finnish Salmon Soup?

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.

How do you make Finnish Salmon Soup?

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.

What ingredients are in Finnish Salmon Soup?

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.

What kind of salmon is best for Finnish Salmon Soup?

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.

Can you make Finnish Salmon Soup with frozen salmon?

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.

Can Finnish Salmon Soup be made without cream?

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.

How long does Finnish Salmon Soup last in the fridge?

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.

Can you freeze Finnish Salmon Soup?

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.

What do you serve with Finnish Salmon Soup?

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.

When should you add dill to Finnish Salmon Soup?

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.

Finnish Salmon Soup Vitamins & Minerals

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

Finnish Salmon Soup Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

6.8
Low

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

How to Burn Off Finnish Salmon Soup

To burn the 220 calories in 1 cup (medium) (250 g):

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

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

What is Finnish Salmon Soup?

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.

How Nutritious Is Finnish Salmon Soup?

Nutrient density

Medium

42/ 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

42/ 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.

Is Finnish Salmon 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 Finnish Salmon Soup Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish yes
Soy free
Sesame free

Which Diets Is Finnish Salmon Soup Good For?

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

Finnish Salmon Soup Fat Profile

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.