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Strained Vegetable Soup Calories
Fiber-rich, low-calorie, vitamin and mineral-rich vegetable soup
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Strained Vegetable Soup (250 g) has 70 calories. That works out to 28 calories per 100 g. It contains 13 g of carbs, 2.8 g of protein, 0.8 g of fat and 4 g of fiber. Its 550 µg of Vitamin A covers 61% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Strained Vegetable Soup Nutrition Facts
Selected: 1 cup (medium) · 250 g
70
KCAL / 250G
Carbs
13g
· 5% DV
Protein
2.8g
· 6% DV
Fat
0.8g
· 1% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 16% · Fat 10%
Strained Vegetable Soup nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 4 g | 14% |
| Protein | 2.8 g | 6% |
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 Strained Vegetable Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 70 kcal |
| 100 g | 100 g | 28 kcal |
| 1 bottle (mini) | 100 g | 28 kcal |
| 1 cup (small) | 150 g | 42 kcal |
| 1 bottle (small) | 200 g | 56 kcal |
| 1 bottle (large) | 330 g | 92 kcal |
| 1 cup (large) | 350 g | 98 kcal |
| 1 bottle (jumbo) | 500 g | 140 kcal |
| 1 cup (jumbo) | 500 g | 140 kcal |
| 1 bottle (extra large) | 750 g | 210 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Strained Vegetable Soup
How do you make Strained Vegetable Soup?
Strained Vegetable Soup is made by simmering vegetables until tender, blending or mashing them with some cooking liquid, then passing the mixture through a fine-mesh sieve. Add the liquid gradually so you can control how thin the soup becomes.
What vegetables go in Strained Vegetable Soup?
Carrots, potatoes, onions, and zucchini are common in Strained Vegetable Soup, but the vegetables can vary with the season. Use potato or carrot to give the soup body, and balance stronger vegetables such as broccoli with milder ones.
Why is Strained Vegetable Soup strained?
Strained Vegetable Soup is strained to remove skins, seeds, and fibrous pieces, leaving a smooth, uniform texture. This makes it different from an ordinary blended vegetable soup, which usually keeps the vegetable pulp in the bowl.
Can you make Strained Vegetable Soup without a blender?
Yes, you can make Strained Vegetable Soup without a blender. Cook the vegetables until very soft, mash them thoroughly, then press the mixture through a fine sieve with the back of a spoon; loosen it with cooking liquid if needed.
Does straining Strained Vegetable Soup remove its fiber?
Yes, straining Strained Vegetable Soup removes some fiber because much of the pulp stays in the sieve. The amount depends on how finely you strain it; for more fiber, blend the vegetables without straining or stir some pulp back in.
How can you make Strained Vegetable Soup creamy without cream?
Potato or cooked white beans can make Strained Vegetable Soup creamy without cream. Blend them with the cooked vegetables before straining; a little olive oil stirred in at the end also gives the soup a smoother, fuller mouthfeel.
What should you serve with Strained Vegetable Soup?
Crusty bread, a grilled cheese sandwich, or a simple salad pairs well with Strained Vegetable Soup. For a more substantial meal, serve it alongside a grain or a protein-rich main dish rather than relying on the soup alone.
How long does Strained Vegetable Soup last in the fridge?
Strained 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 until it is steaming hot.
Can you freeze Strained Vegetable Soup?
Yes, Strained Vegetable Soup freezes well in airtight, portion-sized containers. Cool it before freezing and thaw it in the refrigerator; soups containing potato may separate or turn slightly grainy, so stir thoroughly while reheating.
Can Strained Vegetable Soup be served cold?
Yes, Strained Vegetable Soup can be served cold, although it is more commonly eaten hot. Chill it promptly after cooking, then taste and adjust the seasoning before serving, since cold temperatures can mute the soup’s flavors.
Strained Vegetable Soup Vitamins & Minerals
Vitamins
Vitamin A
550µg · 61% DV
Vitamin K
55µg · 46% DV
Vitamin C
20mg · 22% DV
B6
0.2mg · 12% DV
Minerals
Sodium
550mg · 24% DV
Potassium ⭐
450mg · 13% DV
Copper
0.1mg · 11% DV
Manganese
0.22mg · 10% DV
Strained Vegetable Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained Vegetable Soup
To burn the 70 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.
What is Strained Vegetable Soup?
Strained Vegetable Soup is made by cooking vegetables in water or vegetable stock until tender, then passing them through a sieve for a smooth, even texture. It has no single regional origin: recipes vary with the vegetables available and local cooking habits. Unlike a chunky vegetable soup, it is served without the larger pieces.
It works as a light starter or simple meal, often served warm with bread; the seasoning and thickness vary from one kitchen to another. The vegetables give it a mild, savoury flavour, and the strained texture makes it easy to eat. It is low in calories, at 28 per 100 g. Pair it with whole-grain bread for a more filling meal, or keep the serving light and let the vegetables’ flavour come through.
How Nutritious Is Strained 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 Strained 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 Strained Vegetable Soup Contain Allergens?
No known major allergens
Which Diets Is Strained Vegetable Soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Strained Vegetable Soup Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.