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Light tomato-based seafood soup with good protein and selenium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Tomato seafood soup (240 g) has 125 calories. That works out to 52 calories per 100 g. It contains 9.4 g of carbs, 13.9 g of protein, 3.4 g of fat and 1.7 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
125
KCAL / 240G
Carbs
9.4g
· 3% DV
Protein
13.9g
· 28% DV
Fat
3.4g
· 4% 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 30% · Protein 45% · Fat 25%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.67 g | 3% |
| Trans fat | 0 g | |
| Sodium | 696 mg | 30% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 1.7 g | 6% |
| Protein | 13.9 g | 28% |
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 | 125 kcal |
| 1 tablespoon (mini) | 15 g | 8 kcal |
| 100 g | 100 g | 52 kcal |
| 1 piece (half) | 120 g | 62 kcal |
| 1 serving (small) | 180 g | 94 kcal |
| 1 serving (large) | 300 g | 156 kcal |
| 1 cup (large) | 320 g | 166 kcal |
| 1 bottle (whole) | 500 g | 260 kcal |
Calculated from 52 calories per 100 g.
Tomato seafood soup usually combines fish or shellfish with tomatoes, onion, garlic, and stock. Common additions include shrimp, mussels, squid, or firm white fish, but recipes vary. Use seafood with complementary cooking times, adding quick-cooking pieces near the end.
To make tomato seafood soup, soften onion and garlic, cook the tomatoes into a savory base, then add stock and seafood. Add firm fish first and delicate seafood later, simmering only until cooked through; prolonged boiling can make shrimp and squid tough.
Firm white fish, shrimp, mussels, and squid all work well in tomato seafood soup. A mix gives varied texture, while a single type keeps the flavors simpler. Choose seafood that smells fresh and adjust when you add each kind to suit its cooking time.
Yes, frozen seafood can be used in tomato seafood soup. Thaw it in the refrigerator first and drain it well so excess liquid does not dilute the broth. Add it toward the end of cooking, since thawed seafood can turn rubbery if simmered too long.
Keep seafood tender in tomato seafood soup by adding it in stages and stopping the simmer as soon as it is cooked through. Shrimp and squid need especially little cooking time; if making the soup ahead, cook the tomato broth first and add the seafood when reheating.
You can thicken tomato seafood soup by simmering the tomato base uncovered or blending a portion of the cooked vegetables back into the broth. A small amount of flour or cornstarch slurry also works, but stir it in before adding delicate seafood.
Crusty bread, garlic toast, or a simple green salad pairs well with tomato seafood soup. Bread is useful for soaking up the tomato broth, while a lightly dressed salad adds contrast without competing with the seafood.
Tomato seafood soup keeps for about two days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, bringing it thoroughly hot without boiling it for a long time, which can toughen the seafood.
Yes, tomato seafood soup can be frozen, but the seafood may become softer or tougher after thawing. For better texture, freeze the tomato broth on its own and add freshly cooked seafood later. Thaw frozen soup in the refrigerator and heat it thoroughly.
Yes, tomato seafood soup can be made without fish stock; use vegetable stock or water instead. The result will have a milder seafood flavor, so build depth with well-cooked onion, garlic, and tomato, then season gradually after the seafood is added.
Vitamins
B12
2.64µg · 110% DV
B3
2.88mg · 18% DV
Vitamin C
13.92mg · 15% DV
Biotin
4.32µg · 14% DV
Minerals
Selenium
34µg · 62% DV
Sodium
696mg · 30% DV
Iodine
43µg · 29% DV
Phosphorus
187mg · 27% DV
Potassium ⭐
504mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 125 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.
Tomato seafood soup combines seafood such as shrimp, mussels or fish with a tomato-based broth. The exact ingredients vary: onion, garlic, herbs or other vegetables may be added, and recipes range from clear and light to more richly seasoned. It is made in different forms in coastal food traditions rather than belonging to one single place.
Serve it hot as a starter or a light meal, often with bread and a squeeze of lemon. In seafood restaurants and home kitchens, the tomato broth brings a gentle tang that complements the briny flavour of the seafood. It provides 5.8 g of protein per 100 g; for a lighter bowl, keep the broth clear and skip 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
0.67g
MONOUNSATURATED
0.86g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.