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A smooth, creamy orange soup is served in a bowl, with pink salmon pieces and small orange carrot cubes visible on the surface, lightly dotted with green herbs.
●Low GI

Salmon Carrot Soup Calories

Rich in omega-3, protein, fiber; high in vitamins and minerals

In season: Spring · Autumn · Winter

CALORIES · 100 G

65kcal

GI

35low

POTASSIUM · 100 G

210mg

FIBER · 100 G

1.3g

Quick answer

1 cup (medium) of Salmon Carrot Soup (250 g) has 163 calories. That works out to 65 calories per 100 g. It contains 13 g of carbs, 12 g of protein, 6.8 g of fat and 3.3 g of fiber. Its 1200 µg of Vitamin A covers 133% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Salmon Carrot Soup Nutrition Facts

Selected: 1 cup (medium) · 250 g

163

KCAL / 250G

Carbs

13g

· 5% DV

Protein

12g

· 24% DV

Fat

6.8g

· 9% DV

Fiber

3.3g

· 12% DV

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

Calories come from: Carbs 32% · Protein 30% · Fat 38%

Salmon Carrot Soup nutrition facts table · 1 cup (medium) (250 g)

NutrientAmount% DV
Calories163 kcal
Total fat6.8 g9%
Saturated fat1.5 g8%
Trans fat0 g
Sodium550 mg24%
Total carbohydrate13 g5%
Fiber3.3 g12%
Protein12 g24%

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 Salmon Carrot Soup?

ServingAmountCalories
1 cup (medium)250 g163 kcal
100 g100 g65 kcal
1 cup (small)180 g117 kcal
1 bottle (small)200 g130 kcal
1 serving (small)200 g130 kcal
1 serving (medium)300 g195 kcal
1 bottle (medium)330 g215 kcal
1 cup (large)350 g228 kcal
1 serving (large)400 g260 kcal
1 bottle (large)500 g325 kcal

Calculated from 65 calories per 100 g.

Frequently Asked Questions About Salmon Carrot Soup

What goes into salmon carrot soup?

Salmon carrot soup usually contains salmon, carrots, onion, and stock or water. Recipes may add potatoes, cream, or milk for body, while lemon, dill, and black pepper complement the salmon without overpowering it.

How do you make salmon carrot soup?

To make salmon carrot soup, soften chopped onion and carrots, add stock, and simmer until the vegetables are tender. Add salmon near the end and cook gently until it flakes; this helps keep it moist and in pieces.

Can you use canned salmon in salmon carrot soup?

Yes, canned salmon works in salmon carrot soup and is convenient when fresh fish is unavailable. Drain it first, remove any skin or bones if you prefer, and stir it in near the end since it is already cooked.

Does salmon carrot soup taste fishy?

Salmon carrot soup has a mild fish flavor, especially when made with fresh salmon and balanced with vegetables. A little lemon and fresh dill brighten the soup; avoid overcooking the salmon, which can make its aroma more pronounced.

Can you freeze salmon carrot soup?

Yes, salmon carrot soup can be frozen in an airtight container, though the salmon may become softer after thawing. If the recipe includes cream or milk, freezing may affect its texture, so add dairy after reheating when possible.

How long does salmon carrot soup last in the fridge?

Salmon carrot soup keeps for up to 3 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot throughout.

What herbs go well in salmon carrot soup?

Dill is a classic match for salmon carrot soup, and parsley, chives, and black pepper also work well. Add fresh herbs near the end of cooking so their flavor stays bright rather than fading into the broth.

What should you serve with salmon carrot soup?

Serve salmon carrot soup with crusty bread, a green salad, or a simple sandwich for a fuller meal. If the soup already includes cream or potatoes, a crisp, lightly dressed salad makes a particularly good side.

Can you make salmon carrot soup with frozen salmon?

Yes, frozen salmon can be used in salmon carrot soup. Thaw it safely in the refrigerator first, pat it dry, and check carefully for bones; adding thawed fish near the end helps prevent it from overcooking.

How do you reheat salmon carrot soup without breaking up the fish?

Reheat salmon carrot soup gently over low heat and stir carefully around the salmon pieces. Avoid bringing it to a rolling boil, which can break up the fish and make its texture tougher.

Salmon Carrot Soup Vitamins & Minerals

Vitamins

Vitamin A

1200µg · 133% DV

B12

3µg · 125% DV

Vitamin D

5.5µg · 28% DV

B6

0.33mg · 19% DV

Minerals

Selenium

33µg · 60% DV

Iodine

45µg · 30% DV

Phosphorus

188mg · 27% DV

Sodium

550mg · 24% DV

Potassium ⭐

525mg · 15% DV

Salmon Carrot Soup Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

5
Low

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

How to Burn Off Salmon Carrot Soup

To burn the 163 calories in 1 cup (medium) (250 g):

🚶

40min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

Swimming

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

What is Salmon Carrot Soup?

Salmon Carrot Soup brings salmon and carrots together in a broth-based soup. It is best understood as a flexible home-style combination rather than a dish tied to one widely recognised regional tradition; recipes may include onion or other vegetables, too.

The salmon gives the soup a savoury, rich flavour, balanced by the carrot’s gentle sweetness. Its texture can be light and brothy or more substantial, depending on how it is prepared. Serve it as a warming lunch or supper with bread, or finish with lemon and fresh herbs for brightness. Salmon contributes protein and omega-3 fats, while the carrots add some fibre. For a lighter bowl, keep the broth clear rather than adding cream.

How Nutritious Is Salmon Carrot Soup?

Nutrient density

High

72/ 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

47/ 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 Salmon Carrot 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 Salmon Carrot Soup Contain Allergens?

Contains these allergens:

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

Which Diets Is Salmon Carrot Soup Good For?

Vegan

— Not suitable

Vegetarian

— Not 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

Salmon Carrot Soup Fat Profile

SATURATED

1.5g

MONOUNSATURATED

2.5g

POLYUNSATURATED

1.38g

⚖️

Omega 6:3 ratio 0.2:1

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.