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Contains protein and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Salmon vegetable soup (240 g) has 139 calories. That works out to 58 calories per 100 g. It contains 7.7 g of carbs, 12.2 g of protein, 6.2 g of fat and 1.7 g of fiber. Its 3.4 µg of B12 covers 140% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
139
KCAL / 240G
Carbs
7.7g
· 3% DV
Protein
12.2g
· 24% DV
Fat
6.2g
· 8% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 36% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 1.7 g | 6% |
| Protein | 12.2 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) | 240 g | 139 kcal |
| 1 tablespoon (mini) | 15 g | 9 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (small) | 180 g | 104 kcal |
| 1 cup (large) | 320 g | 186 kcal |
| 1 serving (extra large) | 400 g | 232 kcal |
| 1 bottle (jumbo) | 500 g | 290 kcal |
Calculated from 58 calories per 100 g.
Salmon vegetable soup is made by simmering chopped vegetables in broth until tender, then adding salmon near the end. Break the fish into bite-size pieces and cook just until opaque; lemon and fresh dill make a good finishing touch.
Yes, canned salmon works in salmon vegetable soup and is a convenient shortcut. Drain it and check carefully for any bones or skin, then stir it in near the end so it warms through without breaking down too much.
Add salmon in larger chunks near the end and stir the soup gently. It flakes easily once cooked, so avoid vigorous boiling and repeated stirring; you can portion the fish into bowls before ladling the broth and vegetables over it.
Yes, salmon skin can be cooked in salmon vegetable soup, but it may become soft and oily in the broth. Remove scales first, or take the skin off before serving if you prefer a cleaner texture.
Dill and parsley pair especially well with salmon vegetable soup, while thyme adds a more savory note. Add delicate herbs near the end of cooking, and use lemon to brighten the salmon and vegetables.
Yes, salmon vegetable soup needs no dairy to taste satisfying. Use broth for the base and blend some of the cooked vegetables if you want a thicker texture; lemon, herbs, and black pepper add flavor without cream.
Yes, frozen vegetables are suitable for salmon vegetable soup and can go straight into the pot. Add them according to how quickly they cook, and wait until the vegetables are tender before adding the salmon.
Salmon vegetable soup keeps for a short time in the refrigerator when cooled promptly and stored in a sealed container. Refrigerate leftovers soon after serving, use them the next day if possible, and reheat only the portion you plan to eat.
Yes, you can freeze cooked salmon vegetable soup, though the fish and vegetables may soften after thawing. Freeze it in sealed portions, thaw it in the refrigerator, and reheat gently until steaming.
A crisp salad or crusty bread goes well with salmon vegetable soup. Choose a simple side so it complements the fish and vegetables rather than overwhelming the mild flavor of the broth.
Vitamins
B12
3.36µg · 140% DV
Vitamin D
6.48µg · 32% DV
B3
4.56mg · 28% DV
B6
0.43mg · 25% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
187mg · 27% DV
Sodium
576mg · 25% DV
Potassium ⭐
504mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 139 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.
Salmon vegetable soup combines pieces of salmon with vegetables such as carrots, potatoes and onions in a broth. There is no single recipe or clear place of origin: it is a home-style soup made in different ways, with the vegetables and seasoning varying by cook.
Serve it hot, perhaps with fresh herbs, lemon and bread. It works as a light lunch or supper, and can also be served as a starter. Salmon contributes protein and omega-3 fats, while the vegetables add some fibre; each 100 g provides 5.1 g of protein. For a lighter bowl, use a clear broth rather than adding cream, and let the vegetables and salmon provide the flavour.
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
1.08g
MONOUNSATURATED
2.28g
POLYUNSATURATED
1.87g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.