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Spinach Soup Calories
Rich in iron and folate, low calorie, high fiber
In season: Spring · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Spinach Soup (250 g) has 88 calories. That works out to 35 calories per 100 g. It contains 13 g of carbs, 5.8 g of protein, 1.8 g of fat and 5.3 g of fiber. Its 550 µg of Vitamin K covers 458% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
What is Spinach Soup?
Spinach soup is a simple soup made by cooking spinach with ingredients such as onion and stock, then leaving it chunky or blending it until smooth. Recipes vary widely: potato or rice may be added for body, while some versions use milk or cream for a silkier finish. The bowl can be vivid green and velvety, or more rustic, depending on how it is prepared.
It is served hot as a starter or a light lunch in many places, often with bread for dipping; a squeeze of lemon or a spoonful of yogurt also works well. Spinach soup is a vegetable-forward, relatively light choice with fibre, iron and folate. For a less rich version, use potato to thicken it instead of cream, and pair it with whole-grain bread for a more filling meal.
Spinach Soup Nutrition Facts
Selected: 100 g
35
KCAL / 100G
Carbs
5.2g
· 2% DV
Protein
2.3g
· 5% DV
Fat
0.7g
· 1% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 25% · Fat 18%
Spinach Soup Vitamins & Minerals
Vitamins
Vitamin K
220µg · 183% DV
Vitamin A
470µg · 52% DV
Folate
65µg · 16% DV
Vitamin C
13mg · 14% DV
Minerals
Iron
2mg · 11% DV
Sodium
260mg · 11% DV
Magnesium
38mg · 9% DV
Potassium ⭐
320mg · 9% DV
How Nutritious Is Spinach Soup?
Nutrient density
Very 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.
Spinach Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach Soup
To burn the 35 calories in 100 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.
Is Spinach 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 Soup Contain Allergens?
No known major allergens
Which Diets Is Spinach 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 Soup Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Spinach Soup
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Frequently Asked Questions About Spinach Soup
How do you make spinach soup?
Spinach soup is made by softening onion and spinach, simmering them in stock or water, then blending until smooth. Add potato for body, or finish with milk or cream for a richer texture; season with pepper, garlic, or nutmeg.
Can you freeze spinach soup?
Yes, spinach soup freezes well, although soups made with cream or yogurt may separate after thawing. For a smoother result, freeze it before adding dairy, thaw it in the refrigerator, reheat it, and stir in the cream or yogurt afterward.
Why does spinach soup taste bitter?
Spinach soup can taste bitter if the spinach is mature, overcooked, or paired with too much strong seasoning. Use tender leaves, simmer just until soft, and balance the flavor with a little lemon or a mild creamy ingredient.
Should spinach soup be blended smooth or left chunky?
Spinach soup can be served either smooth or chunky. Blending gives it a velvety texture and evenly distributes the leaves, while leaving some cooked spinach unblended adds bite; blend only part of the pot if you want both textures.
Can you make spinach soup with frozen spinach?
Yes, frozen spinach works well in spinach soup and does not need to be thawed first. Add it to the simmering base, cook until fully hot and tender, then blend; drain excess liquid first if the soup becomes thinner than you want.
What can you serve with spinach soup?
Spinach soup pairs well with crusty bread, a grilled cheese sandwich, or a simple salad. For a fuller meal, serve it alongside roasted vegetables or a grain dish; a squeeze of lemon can brighten the soup just before serving.
Can spinach soup be made without cream?
Yes, spinach soup does not need cream. Potato, beans, or blended vegetables can make it creamy without dairy, while a little olive oil adds richness; add stock gradually so the soup does not become too thin.
How long does spinach soup last in the fridge?
Spinach soup keeps for about 3 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat until steaming hot rather than repeatedly warming the whole pot.
Does spinach soup help with iron absorption?
Spinach soup provides plant-based iron, but the body absorbs this type less readily than iron from meat. Having it with a vitamin C-rich food, such as citrus or tomatoes, can improve absorption; tea with the meal may reduce it.
Is spinach soup good for weight loss?
Spinach soup can fit into a weight-loss meal because it is filling for its energy content, especially when made with vegetables and broth. Large amounts of cream, cheese, or added oil make it more energy-dense, so portion and recipe matter.
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Nutrition data compiled from USDA FoodData Central and scientific sources.