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Rich in omega-3, protein, fiber; high in vitamins and minerals
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 3.3 g | 12% |
| Protein | 12 g | 24% |
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 | 163 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (small) | 180 g | 117 kcal |
| 1 bottle (small) | 200 g | 130 kcal |
| 1 serving (small) | 200 g | 130 kcal |
| 1 serving (medium) | 300 g | 195 kcal |
| 1 bottle (medium) | 330 g | 215 kcal |
| 1 cup (large) | 350 g | 228 kcal |
| 1 serving (large) | 400 g | 260 kcal |
| 1 bottle (large) | 500 g | 325 kcal |
Calculated from 65 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 163 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.
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.
High
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.
Contains these allergens:
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
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.