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Low-calorie, light, vegetable-based soup
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 2.3 g | 8% |
| Protein | 2.8 g | 6% |
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) | 250 g | 55 kcal |
| 100 g | 100 g | 22 kcal |
| 1 bottle (mini) | 100 g | 22 kcal |
| 1 cup (small) | 150 g | 33 kcal |
| 1 bottle (small) | 200 g | 44 kcal |
| 1 serving (small) | 200 g | 44 kcal |
| 1 serving (large) | 300 g | 66 kcal |
| 1 bottle (large) | 330 g | 73 kcal |
| 1 cup (large) | 350 g | 77 kcal |
| 1 bottle (jumbo) | 500 g | 110 kcal |
| 1 bottle (extra large) | 750 g | 165 kcal |
Calculated from 22 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 55 calories in 1 cup (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.
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.
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
0.2g
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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Nutrition data compiled from USDA FoodData Central and scientific sources.