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A light vegetable soup made without added oil, featuring zucchini and celery.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Oil-Free Zucchini and Celery Vegetable Soup (240 g) has 60 calories. That works out to 25 calories per 100 g. It contains 11.5 g of carbs, 2.6 g of protein, 0.5 g of fat and 3.1 g of fiber. Its 28.8 µg of Vitamin K covers 24% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Selected: 1 cup (medium) · 240 g
60
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
2.6g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 17% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 3.1 g | 11% |
| Protein | 2.6 g | 5% |
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 | 60 kcal |
| 1 tablespoon (small) | 15 g | 4 kcal |
| 100 g | 100 g | 25 kcal |
| 1 cup (small) | 180 g | 45 kcal |
| 1 serving (medium) | 250 g | 63 kcal |
| 1 cup (large) | 300 g | 75 kcal |
| 1 serving (large) | 350 g | 88 kcal |
Calculated from 25 calories per 100 g.
Oil-Free Zucchini and Celery Vegetable Soup is made by simmering zucchini and celery in water or vegetable broth until tender. Add onion or carrot if you like, then serve it chunky or blend it until smooth.
Yes, Oil-Free Zucchini and Celery Vegetable Soup can be cooked in a slow cooker. Add the chopped vegetables and broth, cook until everything is tender, and adjust the thickness with hot water before serving.
No, Oil-Free Zucchini and Celery Vegetable Soup does not need to be blended. Leave it chunky for more texture, or use an immersion blender after cooking for a smooth bowl; add broth if blending makes it too thick.
You can replace celery in Oil-Free Zucchini and Celery Vegetable Soup with leek or extra zucchini, though the flavor will change. If you are avoiding celery because of an allergy, check that the broth and any seasoning mix are celery-free too.
Oil-Free Zucchini and Celery Vegetable Soup can taste bland if it is under-seasoned or diluted with too much water. Add salt gradually, then brighten it with black pepper, herbs, garlic, or a squeeze of lemon.
Yes, Oil-Free Zucchini and Celery Vegetable Soup freezes well. Cool it before portioning into airtight containers, leaving a little room for expansion; thaw it in the refrigerator and stir while reheating.
Oil-Free Zucchini and Celery Vegetable Soup keeps for about 3–4 days in a covered container in the refrigerator. Cool leftovers promptly, and reheat only the portion you plan to eat.
Serve Oil-Free Zucchini and Celery Vegetable Soup with crusty bread, a sandwich, or a grain salad. For a more filling meal, pair it with beans, lentils, or another protein-rich side.
Oil-Free Zucchini and Celery Vegetable Soup can fit into a weight-loss meal because it is vegetable-based and light. For better fullness, serve it with a source of protein, such as beans or a side of yogurt.
Yes, Oil-Free Zucchini and Celery Vegetable Soup can be made ahead and refrigerated. The flavors meld as it sits; reheat it gently and add a little water or broth if the vegetables have thickened the soup.
Vitamins
Vitamin K
28.8µg · 24% DV
Vitamin C
16.8mg · 19% DV
B6
0.19mg · 11% DV
Folate
43.2µg · 11% DV
Minerals
Potassium ⭐
456mg · 13% DV
Sodium
288mg · 13% DV
Copper
0.1mg · 11% DV
Manganese
0.24mg · 10% DV
To burn the 60 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.
Oil-free zucchini and celery vegetable soup is a simple soup of zucchini, celery and other vegetables simmered without added oil. It has no single regional origin; it is the sort of adaptable home-cooked soup made in many places, and can be blended smooth or left chunky.
Its mild, fresh flavour and soft texture suit lunch or a light supper, either as a starter or with bread to make more of a meal. In English-speaking kitchens, it also works well as an easy way to use seasonal vegetables; finish it with herbs, black pepper or a squeeze of lemon. At about 25 calories per 100 g, it is light, so pair it with beans or whole-grain bread if you want a more filling meal.
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.
No known major allergens
Vegan
✓ 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
0.1g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.