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Spinach and Carrot Vegetable Soup Calories
Fiber-rich and high in vitamin A
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Spinach and Carrot Vegetable Soup (240 g) has 91 calories. That works out to 38 calories per 100 g. It contains 13.9 g of carbs, 4.1 g of protein, 2.9 g of fat and 4.3 g of fiber. Its 252 µg of Vitamin K covers 210% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Spinach and Carrot Vegetable Soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
91
KCAL / 240G
Carbs
13.9g
· 5% DV
Protein
4.1g
· 8% DV
Fat
2.9g
· 4% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 17% · Fat 26%
Spinach and Carrot Vegetable Soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 91 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.41 g | 2% |
| Trans fat | 0 g | |
| Sodium | 444 mg | 19% |
| Total carbohydrate | 13.9 g | 5% |
| Fiber | 4.3 g | 15% |
| Protein | 4.1 g | 8% |
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 Spinach and Carrot Vegetable Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 91 kcal |
| 100 g | 100 g | 38 kcal |
| 1 cup (small) | 180 g | 68 kcal |
| 1 serving (medium) | 250 g | 95 kcal |
| 1 bottle (medium) | 300 g | 114 kcal |
| 1 cup (large) | 360 g | 137 kcal |
| 1 serving (large) | 400 g | 152 kcal |
| 1 pack (large) | 500 g | 190 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Spinach and Carrot Vegetable Soup
How do you make Spinach and Carrot Vegetable Soup?
To make Spinach and Carrot Vegetable Soup, simmer chopped carrots and onion in vegetable broth or water until tender, then add spinach near the end. Cook until the leaves wilt, season to taste, and blend if you want a smooth soup.
What ingredients go into Spinach and Carrot Vegetable Soup?
Spinach and Carrot Vegetable Soup is usually made with spinach, carrots, onion, and vegetable broth or water. Garlic, potato, herbs, or spices are common additions, but cream and flour are not essential for a satisfying bowl.
Can you make Spinach and Carrot Vegetable Soup creamy without cream?
Yes, Spinach and Carrot Vegetable Soup can be creamy without cream. Blend some or all of the cooked vegetables, or add potato before simmering for a thicker texture; a splash of broth helps adjust it if it becomes too thick.
Should you blend Spinach and Carrot Vegetable Soup or leave it chunky?
Either works for Spinach and Carrot Vegetable Soup. Blend it fully for a smooth texture, or leave the vegetables whole for more bite; blending only part of the pot gives you a thicker soup with visible pieces.
When should you add spinach to Spinach and Carrot Vegetable Soup?
Add spinach to Spinach and Carrot Vegetable Soup once the carrots are nearly tender. Spinach wilts quickly, so adding it near the end helps it keep more of its color and prevents it from becoming overly soft.
What herbs and spices taste good in Spinach and Carrot Vegetable Soup?
Black pepper, garlic, thyme, and a little lemon work well in Spinach and Carrot Vegetable Soup. Add seasonings gradually so they complement rather than overpower the mild sweetness of the carrots and the earthy spinach.
Can Spinach and Carrot Vegetable Soup be frozen?
Yes, Spinach and Carrot Vegetable Soup can be frozen after it has cooled. Portion it into airtight, freezer-safe containers, leaving room for expansion. Thaw it in the refrigerator and stir well while reheating; add broth if the texture has thickened.
How long does Spinach and Carrot Vegetable Soup last in the fridge?
Spinach and Carrot Vegetable Soup generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking and reheat only the portion you plan to eat, rather than repeatedly warming the whole batch.
What can you serve with Spinach and Carrot Vegetable Soup?
Serve Spinach and Carrot Vegetable Soup with crusty bread, a sandwich, or a simple green salad. For a more filling meal, pair it with a grain such as brown rice or quinoa, or add beans to the soup itself.
Does cooking spinach in Spinach and Carrot Vegetable Soup destroy its nutrients?
No, cooking spinach in Spinach and Carrot Vegetable Soup does not destroy all its nutrients. Some heat-sensitive vitamins can decrease, but cooking softens the leaves, and the cooking liquid stays in the soup rather than being discarded.
Spinach and Carrot Vegetable Soup Vitamins & Minerals
Vitamins
Vitamin K
252µg · 210% DV
Vitamin A
684µg · 76% DV
Folate
93.6µg · 23% DV
Vitamin C
20.4mg · 23% DV
Minerals
Manganese
0.6mg · 26% DV
Copper
0.19mg · 21% DV
Sodium
444mg · 19% DV
Potassium ⭐
492mg · 14% DV
Spinach and Carrot Vegetable Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach and Carrot Vegetable Soup
To burn the 91 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.
What is Spinach and Carrot Vegetable Soup?
Spinach and Carrot Vegetable Soup is a home-style soup made with spinach and carrots, often cooked with onion and other vegetables such as potato. It is not tied to one particular region; recipes vary with the season and what is on hand, and it fits easily into everyday vegetable-focused cooking.
The carrots bring gentle sweetness, while spinach gives the soup a fresh, earthy note. It may be blended until smooth or served with the vegetables still in pieces, as a light lunch or a starter with bread. Its vegetables make it a source of fibre and vitamin A. For a lighter bowl, use oil sparingly and skip cream; a squeeze of lemon or some wholegrain bread pairs well.
How Nutritious Is Spinach and Carrot Vegetable Soup?
Nutrient density
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.
Satiety score
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.
Is Spinach and Carrot 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 Spinach and Carrot Vegetable Soup Contain Allergens?
No known major allergens
Which Diets Is Spinach and Carrot Vegetable Soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Spinach and Carrot Vegetable Soup Fat Profile
SATURATED
0.41g
MONOUNSATURATED
1.18g
POLYUNSATURATED
0.79g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.