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Low-fat fish soup Calories
Light fish soup with lean protein and low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-fat fish soup (240 g) has 91 calories. That works out to 38 calories per 100 g. It contains 4.3 g of carbs, 14.9 g of protein, 1.7 g of fat and 0.5 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Low-fat fish soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
91
KCAL / 240G
Carbs
4.3g
· 2% DV
Protein
14.9g
· 30% DV
Fat
1.7g
· 2% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 65% · Fat 16%
Low-fat fish soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 91 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 14.9 g | 30% |
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 Low-fat fish soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 91 kcal |
| 1 tablespoon (mini) | 15 g | 6 kcal |
| 100 g | 100 g | 38 kcal |
| 1 cup (small) | 180 g | 68 kcal |
| 1 bottle (medium) | 250 g | 95 kcal |
| 1 serving (large) | 300 g | 114 kcal |
| 1 cup (large) | 320 g | 122 kcal |
| 1 bottle (double) | 500 g | 190 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Low-fat fish soup
How do you make low-fat fish soup?
Make low-fat fish soup by gently cooking fish with vegetables in broth, then flaking the fish and returning it to the pot. Add the fish near the end so it stays tender. Lemon and fresh herbs brighten the finished soup without needing cream.
Can you use frozen fish in low-fat fish soup?
Yes, you can use frozen fish in low-fat fish soup. Thaw it safely in the refrigerator first and pat it dry so excess water does not dilute the broth. Add the fish toward the end of cooking, since thawed fillets can break apart quickly.
What is the best fish for low-fat fish soup?
Mild, lean white fish such as cod, haddock, or pollock works well in low-fat fish soup. Boneless fillets are convenient, while fish with bones can add flavor if you strain the broth carefully before serving.
Can you freeze low-fat fish soup?
Yes, low-fat fish soup can be frozen in airtight, meal-sized containers once it has cooled. Thaw it in the refrigerator and reheat it thoroughly on the stove. If the soup contains a milk- or egg-based thickener, its texture may change after freezing.
How long does low-fat fish soup last in the fridge?
Low-fat fish soup keeps for up to 2 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and bring it to a thorough simmer before serving.
How do you keep low-fat fish soup from tasting fishy?
Use fresh fish and avoid cooking it for longer than needed to keep low-fat fish soup from developing a strong fishy taste. A little lemon, parsley, or bay leaf complements the broth; an overpowering odor in raw fish is a reason not to use it.
How can you thicken low-fat fish soup without cream?
You can thicken low-fat fish soup without cream by blending some of the cooked vegetables into the broth or stirring in a small amount of mashed potato. For a lighter finish, leave the broth clear and let the flaked fish and vegetables provide texture.
What should you serve with low-fat fish soup?
Serve low-fat fish soup with crusty bread, a simple salad, or roasted vegetables. These pairings add contrast without making the meal feel heavy; a squeeze of lemon at the table also brings out the fish's mild flavor.
How do you make low-fat fish soup without bones?
Use boneless fish fillets and check them carefully with clean fingers before adding them to low-fat fish soup. If you make broth with bone-in fish, strain it through a fine sieve first, then inspect the cooked fish again as you flake it.
Can children eat low-fat fish soup?
Yes, children can eat low-fat fish soup if the fish is fully cooked and carefully checked for bones. Keep the seasoning mild and serve an age-appropriate texture; for a child trying fish for the first time, offer a small amount and watch for an allergic reaction.
Low-fat fish soup Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
3.84mg · 24% DV
B6
0.22mg · 13% DV
Biotin
3.6µg · 12% DV
Minerals
Selenium
24µg · 44% DV
Iodine
53µg · 35% DV
Phosphorus
197mg · 28% DV
Sodium
528mg · 23% DV
Potassium ⭐
408mg · 12% DV
Low-fat fish soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-fat fish soup
To burn the 91 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.
What is Low-fat fish soup?
Low-fat fish soup is made with lean fish simmered in broth, often with vegetables and herbs and little added oil. It has no single point of origin: light fish soups appear in many coastal cuisines, with ingredients and seasoning varying by region and household.
Its delicate flavour and soft texture make it a familiar starter or light lunch, often served with lemon and crusty bread. In Turkey, you may also find it as a simple home-cooked meal, with local fish and fresh herbs. It provides lean protein while keeping fat low—about 0.7 g per 100 g. For an especially light bowl, poach the fish rather than frying it and keep the broth clear.
How Nutritious Is Low-fat 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 Low-fat 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 Low-fat fish soup Contain Allergens?
Contains these allergens:
Which Diets Is Low-fat 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
Low-fat fish soup Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.43g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.