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Light vegetable fish soup with protein and omega-3 fats
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Vegetable Salmon Fish Soup (240 g) has 139 calories. That works out to 58 calories per 100 g. It contains 7.7 g of carbs, 14.6 g of protein, 5.8 g of fat and 2.2 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
14.6g
· 29% DV
Fat
5.8g
· 7% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 41% · Fat 37%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.06 g | 5% |
| Trans fat | 0 g | |
| Sodium | 744 mg | 32% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 14.6 g | 29% |
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 |
| 100 g | 100 g | 58 kcal |
| 1 cup (small) | 180 g | 104 kcal |
| 1 bottle (medium) | 300 g | 174 kcal |
| 1.5 cup (large) | 360 g | 209 kcal |
| 1 serving (large) | 400 g | 232 kcal |
| 1 serving (extra large) | 500 g | 290 kcal |
Calculated from 58 calories per 100 g.
Vegetable salmon fish soup is made by simmering chopped vegetables in stock or water, then adding salmon near the end. Cut the fish into bite-size pieces and cook just until opaque and easy to flake so it stays tender.
Yes, thaw frozen salmon completely in the refrigerator before adding it to vegetable salmon fish soup. Pat it dry and check for bones; adding it still frozen can cool the broth and make it harder to judge when the fish is cooked through.
Yes, canned salmon works in vegetable salmon fish soup, especially when you want a quicker version. Drain it and remove any large bones or skin if you prefer, then stir it in near the end because it is already cooked.
Removing the skin makes vegetable salmon fish soup easier to eat and gives the broth a cleaner texture. If you leave it on while cooking, take it out before serving; salmon skin can soften and separate in the hot soup.
Add salmon to vegetable salmon fish soup only after the vegetables are nearly tender, and stir gently once. Cut the fish into larger pieces and avoid a hard boil; vigorous cooking and repeated stirring break salmon into small flakes.
Yes, vegetable salmon fish soup can be made without cream; the salmon and vegetables give it plenty of flavor. For a fuller texture, mash some of the cooked vegetables into the broth instead of adding cream or flour.
Dill, parsley, and a little thyme pair well with vegetable salmon fish soup. Add delicate fresh herbs near the end so their flavor stays bright, and use lemon at the table if you want a sharper finish.
A crisp salad or crusty bread makes a good accompaniment to vegetable salmon fish soup. For a lighter meal, serve it on its own; for a more filling one, add bread or a simple grain side.
Reheat vegetable salmon fish soup gently in a saucepan over medium-low heat, stirring carefully until it is steaming throughout. Avoid prolonged boiling, which can make the salmon dry and break the vegetables down further.
Vegetable salmon fish soup can be frozen, but the vegetables may soften and the salmon may become less firm after thawing. Cool it promptly, freeze it in sealed portions, and thaw it in the refrigerator before reheating.
Vitamins
B12
3.36µg · 140% DV
Vitamin D
9.84µg · 49% DV
B3
6.48mg · 41% DV
B6
0.46mg · 27% DV
Minerals
Selenium
32µg · 58% DV
Sodium
744mg · 32% DV
Phosphorus
197mg · 28% DV
Iodine
29µg · 19% DV
Potassium ⭐
451mg · 13% 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.
Vegetable salmon fish soup brings salmon and vegetables together in a gently simmered broth. It is an adaptable home-style soup rather than a dish tied to one specific tradition; the vegetables can vary with the season and what is on hand.
The salmon gives the broth a rich, savoury flavour and tender flakes, while vegetables add sweetness and texture. Serve it hot for lunch or a light supper, with lemon and bread if you like. It offers protein and omega-3 fats, while remaining relatively light at 58 calories per 100 g. For a lighter bowl, keep the broth clear rather than enriching it with 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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.06g
MONOUNSATURATED
1.82g
POLYUNSATURATED
1.66g
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.