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Low-Oil Tomato Paste Pea Soup Calories
Source of fiber and plant protein
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Low-Oil Tomato Paste Pea Soup (250 g) has 175 calories. That works out to 70 calories per 100 g. It contains 28 g of carbs, 10.3 g of protein, 3.5 g of fat and 9.5 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Low-Oil Tomato Paste Pea Soup Nutrition Facts
Selected: 1 bottle (medium) · 250 g
175
KCAL / 250G
Carbs
28g
· 10% DV
Protein
10.3g
· 21% DV
Fat
3.5g
· 4% DV
Fiber
9.5g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 22% · Fat 17%
Low-Oil Tomato Paste Pea Soup nutrition facts table · 1 bottle (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 575 mg | 25% |
| Total carbohydrate | 28 g | 10% |
| Fiber | 9.5 g | 34% |
| Protein | 10.3 g | 21% |
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 Bottle of Low-Oil Tomato Paste Pea Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 250 g | 175 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (small) | 150 g | 105 kcal |
| 1 bottle (small) | 200 g | 140 kcal |
| 1 serving (medium) | 250 g | 175 kcal |
| 2 cup (large) | 300 g | 210 kcal |
| 1 bottle (large) | 350 g | 245 kcal |
| 1 serving (large) | 400 g | 280 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Low-Oil Tomato Paste Pea Soup
How do you make low-oil tomato paste pea soup?
To make low-oil tomato paste pea soup, soften onion in a little oil, stir in tomato paste, then add peas and water or vegetable stock. Simmer until the peas are tender. Blend it smooth or leave it chunky, depending on the texture you prefer.
Can you use frozen peas in low-oil tomato paste pea soup?
Yes, frozen peas work well in low-oil tomato paste pea soup, and you can add them without thawing. Simmer until tender. Canned peas are another option, but add them near the end because they are already soft and can break apart.
What ingredients go in low-oil tomato paste pea soup?
Low-oil tomato paste pea soup is typically made with peas, onion, tomato paste, a small amount of oil, and water or vegetable stock. Garlic, carrot, potato, and black pepper are useful additions; potato also makes the soup thicker.
Should you blend low-oil tomato paste pea soup?
You can blend low-oil tomato paste pea soup for a smooth texture, but it is not necessary. For a thicker soup that still has some bite, blend only part of it and stir the purée back in. Take care when blending hot liquid.
How do you thicken low-oil tomato paste pea soup?
To thicken low-oil tomato paste pea soup, mash some of the cooked peas or blend part of the soup and return it to the pot. Adding potato before cooking also works. Let the soup simmer uncovered briefly if it is still too thin.
How do you make low-oil tomato paste pea soup taste less acidic?
If low-oil tomato paste pea soup tastes too acidic, cook the tomato paste with the onion before adding the liquid, and avoid using more paste than the recipe needs. A little cooked carrot or potato can soften the sharp tomato flavor without masking the peas.
What can you serve with low-oil tomato paste pea soup?
Serve low-oil tomato paste pea soup with crusty bread, a green salad, or a simple grain side such as rice or bulgur. A spoonful of yogurt or a squeeze of lemon can also complement the tomato-and-pea flavor.
How long does low-oil tomato paste pea soup last in the fridge?
Low-oil tomato paste pea soup keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you need, and bring it steaming hot before serving.
Can you freeze low-oil tomato paste pea soup?
Yes, low-oil tomato paste pea soup freezes well. Cool it, divide it into airtight portions, and thaw it in the refrigerator before reheating. The texture may change slightly, especially if the soup contains potato, so stir it well as it warms.
Can you make low-oil tomato paste pea soup without blending it?
Yes, low-oil tomato paste pea soup can be served unblended, with the peas left whole. Cook them until tender and mash a few against the side of the pot if you want a little thickness while keeping the soup chunky.
Low-Oil Tomato Paste Pea Soup Vitamins & Minerals
Vitamins
Vitamin K
45µg · 38% DV
B1
0.43mg · 36% DV
Vitamin C
26.25mg · 29% DV
Folate
105µg · 26% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.95mg · 41% DV
Phosphorus
195mg · 28% DV
Sodium
575mg · 25% DV
Potassium ⭐
613mg · 18% DV
Low-Oil Tomato Paste Pea Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-Oil Tomato Paste Pea Soup
To burn the 175 calories in 1 bottle (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 Low-Oil Tomato Paste Pea Soup?
Low-oil tomato paste pea soup is a simple home-style soup made by simmering peas with tomato paste and water or stock. Turkish versions often start with onion, and some cooks add carrot or potato, so the texture can range from brothy to gently thickened.
In Turkey it is served warm as a first course or a light meal, often with bread and a squeeze of lemon; it also makes a comforting start to an iftar meal. For English-speaking readers, it works just as well as an easy lunch or a vegetable-rich side. Peas contribute fibre and plant protein. Pair it with a crisp salad for a lighter meal, or add yogurt on the side if you want something more substantial.
How Nutritious Is Low-Oil Tomato Paste Pea 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-Oil Tomato Paste Pea 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-Oil Tomato Paste Pea Soup Contain Allergens?
No known major allergens
Which Diets Is Low-Oil Tomato Paste Pea Soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-Oil Tomato Paste Pea Soup Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.7g
POLYUNSATURATED
0.93g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.