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High-protein prepared soup
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Protein Powder Soup (240 g) has 125 calories. That works out to 52 calories per 100 g. It contains 8.4 g of carbs, 21.6 g of protein, 2.6 g of fat and 1.4 g of fiber. Its 259.2 mg of Phosphorus covers 37% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
125
KCAL / 240G
Carbs
8.4g
· 3% DV
Protein
21.6g
· 43% DV
Fat
2.6g
· 3% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 60% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 744 mg | 32% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 21.6 g | 43% |
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 | 125 kcal |
| 100 g | 100 g | 52 kcal |
| 1 cup (small) | 180 g | 94 kcal |
| 1 serving (medium) | 250 g | 130 kcal |
| 1 bottle (medium) | 330 g | 172 kcal |
| 1 serving (large) | 350 g | 182 kcal |
| 1.5 cup (large) | 360 g | 187 kcal |
Calculated from 52 calories per 100 g.
Protein Powder Soup is a powdered mix intended to be prepared as soup, with added protein as a key ingredient. The protein source, seasonings and thickeners vary by product, so the ingredient list is the best way to identify its exact contents.
You can improve Protein Powder Soup with black pepper, herbs, or a little cooked vegetable, provided these additions suit the product’s flavor. Add seasonings gradually and taste as you go, since some mixes are already strongly flavored.
Yes, Protein Powder Soup can generally be heated in a microwave after mixing, unless its package says otherwise. Heat it in short bursts and stir between them so it warms evenly and does not boil over.
No, ordinary heating does not make the protein in Protein Powder Soup disappear. Heat can change a protein’s structure and may affect texture, so avoid prolonged vigorous boiling if you want the soup to stay smooth.
Protein Powder Soup is not necessarily a complete meal on its own. Pair it with foods such as vegetables and whole-grain bread if you want a more substantial meal with a wider range of nutrients.
Yes, Protein Powder Soup can be a convenient protein-containing option after exercise. For a more balanced recovery meal, include fluids and a source of carbohydrates as well.
Usually, broth can replace water in Protein Powder Soup if the product instructions allow it. Broth adds flavor and may make the soup saltier, so taste it before adding extra seasoning.
Protein Powder Soup often gets lumpy when the powder is poured into hot liquid all at once or is not stirred thoroughly. Whisk the powder in gradually, or mix it with a small amount of cool liquid before adding the rest.
Protein Powder Soup pairs well with a side salad, roasted vegetables, or bread. Choose a side that complements the soup’s flavor and makes the meal more varied rather than relying on the soup alone.
Transfer leftover Protein Powder Soup to a covered container and refrigerate it promptly rather than leaving it at room temperature. Reheat only the portion you plan to eat, and follow any storage instructions on the package.
Vitamins
B12
0.43µg · 18% DV
B2
0.19mg · 15% DV
Biotin
2.88µg · 10% DV
B1
0.07mg · 6% DV
Minerals
Phosphorus
259mg · 37% DV
Sodium
744mg · 32% DV
Selenium
17µg · 31% DV
Calcium
197mg · 20% DV
Potassium ⭐
348mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 125 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.
Protein Powder Soup is a convenient soup made by mixing protein powder into a soup base. It is a modern prepared option rather than a dish tied to one particular regional tradition. Ready-made versions are available, and some people make their own using a suitable soup base; ingredients and thickness vary by product.
It is usually smooth and lightly creamy, with a flavour shaped by the powder and the base. It can work as a quick lunch or an easy meal on a busy day, served with salad or bread. The soup is protein-rich: it provides 9 g of protein per 100 g. To keep the texture even, mix the powder with a little warm liquid first, then stir it into the soup gradually; avoid boiling it vigorously.
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 3
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.08g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 7.6:1
Above the ideal 4:1 (7.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.