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A bowl of smooth, creamy pale-green zucchini soup with a level surface and no visible garnish.
●Low GI

Plain Zucchini Soup Calories

Low-calorie, light, vegetable-based soup

In season: Summer · Autumn

CALORIES · 100 G

22kcal

GI

20low

POTASSIUM · 100 G

180mg

FIBER · 100 G

0.9g

Quick answer

1 cup (medium) of Plain Zucchini Soup (250 g) has 55 calories. That works out to 22 calories per 100 g. It contains 8 g of carbs, 2.8 g of protein, 1.3 g of fat and 2.3 g of fiber. Its 32.5 mg of Vitamin C covers 36% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

Plain Zucchini Soup Nutrition Facts

Selected: 1 cup (medium) · 250 g

55

KCAL / 250G

Carbs

8g

· 3% DV

Protein

2.8g

· 6% DV

Fat

1.3g

· 2% DV

Fiber

2.3g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 58% · Protein 20% · Fat 22%

Plain Zucchini Soup nutrition facts table · 1 cup (medium) (250 g)

NutrientAmount% DV
Calories55 kcal
Total fat1.3 g2%
Saturated fat0.2 g1%
Trans fat0 g
Sodium450 mg20%
Total carbohydrate8 g3%
Fiber2.3 g8%
Protein2.8 g6%

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 Plain Zucchini Soup?

ServingAmountCalories
1 cup (medium)250 g55 kcal
100 g100 g22 kcal
1 bottle (mini)100 g22 kcal
1 cup (small)150 g33 kcal
1 bottle (small)200 g44 kcal
1 serving (small)200 g44 kcal
1 serving (large)300 g66 kcal
1 bottle (large)330 g73 kcal
1 cup (large)350 g77 kcal
1 bottle (jumbo)500 g110 kcal
1 bottle (extra large)750 g165 kcal

Calculated from 22 calories per 100 g.

Frequently Asked Questions About Plain Zucchini Soup

How do you make Plain Zucchini Soup?

Plain zucchini soup is made by simmering chopped zucchini in water or vegetable stock until tender, then blending it until smooth. For more flavor, soften a little onion in the pot first; season to taste and serve warm.

What ingredients are in Plain Zucchini Soup?

Plain zucchini soup mainly contains zucchini and water or vegetable stock, usually with salt. Some home recipes add onion, garlic, or potato, but those extras are not essential to a simple zucchini soup.

Can you freeze Plain Zucchini Soup?

Yes, Plain Zucchini Soup can be frozen once it has cooled. Portion it into freezer-safe containers, leaving room for expansion. After thawing and reheating, stir well or briefly blend it if the texture looks separated.

How long does Plain Zucchini Soup last in the fridge?

Plain Zucchini Soup keeps for about 3 days in the refrigerator in a covered container. Refrigerate it after it cools, rather than leaving it out for an extended time, and reheat only the portion you plan to eat.

Do you peel zucchini for Plain Zucchini Soup?

No, you do not have to peel zucchini for Plain Zucchini Soup. Wash it well, trim the ends, and cook it with the skin on; peel it if you prefer a paler-looking soup or have particularly tough-skinned zucchini.

Why does Plain Zucchini Soup taste bitter?

Plain Zucchini Soup can taste bitter if the zucchini itself is unusually bitter. Do not eat or serve it; strong bitterness in zucchini can signal naturally occurring cucurbitacins, which may cause illness, and cooking does not reliably remove them.

How can you make Plain Zucchini Soup thicker?

To thicken Plain Zucchini Soup, simmer it uncovered so excess liquid evaporates, then blend again. You can also add potato before cooking, though that makes the soup less strictly plain and changes its flavor.

What should you serve with Plain Zucchini Soup?

Plain Zucchini Soup pairs well with crusty bread, a sandwich, or a simple salad. For a more filling meal, serve it alongside a protein-rich dish; its mild flavor also works well as a starter before a main course.

Can you eat Plain Zucchini Soup cold?

Yes, Plain Zucchini Soup can be eaten cold if it has been chilled and stored safely. Its flavor is usually milder when cold, so taste it before serving and adjust the seasoning if needed.

Is Plain Zucchini Soup good for you?

Yes, Plain Zucchini Soup can be a nourishing, light way to include vegetables in a meal. Its overall nutritional value also depends on additions such as cream, oil, or salt, so a simple homemade version keeps the ingredients easy to control.

Plain Zucchini Soup Vitamins & Minerals

Vitamins

Vitamin C

32.5mg · 36% DV

Vitamin A

275µg · 31% DV

B6

0.22mg · 13% DV

Folate

45µg · 11% DV

Minerals

Sodium

450mg · 20% DV

Manganese

0.33mg · 14% DV

Potassium ⭐

450mg · 13% DV

Copper

0.1mg · 11% DV

Plain Zucchini Soup Glycemic Index

GLYCEMIC INDEX

20
Low
0 Low5570100

GLYCEMIC LOAD

2.5
Low

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

How to Burn Off Plain Zucchini Soup

To burn the 55 calories in 1 cup (medium) (250 g):

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

What is Plain Zucchini Soup?

Plain Zucchini Soup is a simple, home-style soup made by cooking zucchini in water or vegetable stock, then serving it smooth or with a little texture. Onion and a small amount of oil are common additions, though recipes vary. Zucchini soups are familiar across many cuisines, especially as an easy way to make a light vegetable-based first course.

Its mild, slightly sweet flavour and soft texture pair well with crusty bread, fresh herbs or a spoonful of yoghurt. It is a light option, with 22 calories per 100 g, and works well for a simple lunch or as a starter. For a more filling meal, serve it with beans or whole-grain bread; leaving out cream keeps the bowl lighter.

How Nutritious Is Plain Zucchini Soup?

Nutrient density

Medium

55/ 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

44/ 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 Plain Zucchini 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 Plain Zucchini Soup Contain Allergens?

No known major allergens

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

Which Diets Is Plain Zucchini Soup Good For?

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

Plain Zucchini Soup Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.08g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 1.7:1

Below the ideal 4:1 — a good omega balance.

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44 kcal

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20 kcal

🥗

Potato Salad

110 kcal

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Oven-Roasted Mixed Vegetables

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Nutrition data compiled from USDA FoodData Central and scientific sources.