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Protein Vegetable Soup Calories
High-protein, fiber-rich, low-fat, vegetable soup
CALORIES
GI
POTASSIUM
FIBER
Protein Vegetable Soup Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
7.2g
· 52%
Protein
4.8g
· 35%
Fat
0.8g
· 13%
Fiber
2.2g
Protein Vegetable Soup Vitamins & Minerals
Vitamins
Vitamin A
220µg · 24% DV
Vitamin K
18µg · 15% DV
Vitamin C
8mg · 9% DV
B1
0.08mg · 7% DV
Minerals
Sodium
320mg · 14% DV
Iron
1mg · 6% DV
Potassium ⭐
190mg · 6% DV
Selenium
2.5µg · 5% DV
Protein Vegetable Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Protein Vegetable 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 Protein Vegetable Soup Contain Allergens?
No known major allergens
Which Diets Is Protein Vegetable Soup Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein Vegetable Soup Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Protein Vegetable Soup
Protein Vegetable Soup — Frequently Asked Questions
Can protein vegetable soup replace a main meal?
It can work as a light main meal, but it is usually more satisfying when paired with a whole-grain side, yogurt, or a salad. This creates a more complete meal rather than relying on soup alone.
Is protein vegetable soup better before or after exercise?
It can be a light pre-workout option if it sits comfortably in your stomach. After training, pair it with a more substantial protein source or a balanced meal to support recovery.
Does cooking reduce the protein in vegetable soup?
Cooking does not usually cause a meaningful loss of protein. Very long cooking at high heat can reduce some heat-sensitive vitamins, so avoid overboiling the vegetables.
How can I make protein vegetable soup more filling?
Add beans, lentils, chickpeas, yogurt, or a modest portion of whole grains for longer-lasting fullness. A drizzle of olive oil can also improve flavor and help the body use fat-soluble vitamins.
Can I make protein vegetable soup without blending it?
Yes. Finely chop the vegetables and serve it as a chunky soup instead. The texture encourages slower eating and gives the soup more bite.
Why does protein vegetable soup sometimes taste bitter or sharp?
Onion, garlic, cabbage-family vegetables, or over-toasted spices can create a sharp flavor. Gently sauté ingredients without burning them and add strong spices gradually.
How long does protein vegetable soup keep in the fridge?
Cool it promptly, refrigerate it in a sealed container, and use it within 3 to 4 days. Reheat only the portion you plan to eat until it is thoroughly hot.
Can protein vegetable soup be frozen?
Yes, freeze it in individual portions for easy meals. Soups containing potato, milk, or yogurt may separate or become grainy after thawing, so those ingredients are often best added when serving.
Is adding lemon to protein vegetable soup useful?
Lemon brightens the flavor and provides vitamin C, which can support absorption of iron from plant foods. Add it after cooking to preserve its fresh taste.
Who should be cautious with protein vegetable soup?
People who have been prescribed limits on protein, potassium, or fluids because of kidney disease should check the recipe and portion with their healthcare professional. Those with sensitive digestion may also find legumes or certain vegetables cause bloating.
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Nutrition data compiled from USDA FoodData Central and scientific sources.