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Light vegetable-based soup
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Harras zucchini soup (240 g) has 115 calories. That works out to 48 calories per 100 g. It contains 13.9 g of carbs, 3.6 g of protein, 5.5 g of fat and 2.9 g of fiber. Its 18 mg of Vitamin C covers 20% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
115
KCAL / 240G
Carbs
13.9g
· 5% DV
Protein
3.6g
· 7% DV
Fat
5.5g
· 7% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 12% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 1.49 g | 7% |
| Trans fat | 0 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 13.9 g | 5% |
| Fiber | 2.9 g | 10% |
| Protein | 3.6 g | 7% |
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) | 240 g | 115 kcal |
| 100 g | 100 g | 48 kcal |
| ½ cup (small) | 120 g | 58 kcal |
| 1 cup (medium) | 180 g | 86 kcal |
| 1 cup (large) | 240 g | 115 kcal |
| 1 serving (medium) | 250 g | 120 kcal |
| 1 serving (large) | 350 g | 168 kcal |
| 1.5 cup (extra large) | 360 g | 173 kcal |
Calculated from 48 calories per 100 g.
Harras zucchini soup is a prepared soup based on zucchini and contains a dairy ingredient. Its other ingredients depend on the product formulation, so use the package ingredient list if you need details about a particular seasoning or ingredient.
Prepare Harras zucchini soup according to the directions on its package, since the required steps depend on whether your product is ready to heat or needs added liquid. Stir it as it warms to help prevent sticking and distribute the heat evenly.
Serve Harras zucchini soup hot, topped with black pepper, chopped herbs, or a little olive oil. Bread or a simple salad makes an easy accompaniment, while a protein-rich side can turn it into a more substantial meal.
Harras zucchini soup is a prepared product with a fixed recipe, while homemade soup lets you choose the vegetables, seasoning, and consistency. For a similar homemade version, cook zucchini with onion, blend it smooth, and adjust the texture with liquid.
You can freeze prepared Harras zucchini soup, although its texture may separate after thawing. Reheat it gently and stir until smooth. Freeze an unopened product only if its package specifically says it is suitable for freezer storage.
After opening Harras zucchini soup, follow the storage directions on its package. Keep ready-to-heat soup covered in the refrigerator and use it promptly; store a dry or concentrated version sealed and away from moisture.
You can microwave Harras zucchini soup if the package permits it; otherwise, transfer it to a microwave-safe bowl. Heat it in short intervals and stir between them so it warms evenly and does not bubble over.
Add freshly ground black pepper, chopped parsley, or a squeeze of lemon to Harras zucchini soup after heating. These additions brighten its mild zucchini flavor without requiring a change to the soup itself.
Harras zucchini soup pairs well with crusty bread, a grilled cheese sandwich, or a crisp green salad. For a fuller meal, serve it alongside grilled chicken, beans, or another protein-rich dish.
Yes, prepared Harras zucchini soup can work as a light sauce for pasta or cooked vegetables. Warm it gently and reduce it slightly if it is too thin; add it gradually so it does not overwhelm the dish.
Vitamins
Vitamin C
18mg · 20% DV
B6
0.24mg · 14% DV
B2
0.17mg · 13% DV
Folate
43.2µg · 11% DV
Minerals
Sodium
588mg · 26% DV
Phosphorus
101mg · 14% DV
Copper
0.12mg · 13% DV
Potassium ⭐
444mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 115 calories in 1 cup (medium) (240 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.
Harras zucchini soup is a branded, ready-made soup centred on zucchini. Its flavour is typically mild, with a soft, smooth texture that works well served warm on its own or with bread. In many homes, zucchini soup makes an easy light lunch or supper; it can also be served as a starter alongside a larger meal. A simple salad or a sandwich makes a practical pairing when you want something more substantial.
It is a vegetable-based, relatively light choice, with 48 calories per 100 g. For a more filling meal, serve it with wholegrain bread; keep additions modest if you would rather preserve its lighter character.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ 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
SATURATED
1.49g
MONOUNSATURATED
2.69g
POLYUNSATURATED
0.74g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.