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Rich in omega-3, protein, fiber, vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Veggie Soup with Salmon (250 g) has 163 calories. That works out to 65 calories per 100 g. It contains 13 g of carbs, 13.8 g of protein, 5.5 g of fat and 3 g of fiber. Its 3.5 µg of B12 covers 146% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 250 g
163
KCAL / 250G
Carbs
13g
· 5% DV
Protein
13.8g
· 28% DV
Fat
5.5g
· 7% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 35% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 600 mg | 26% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 3 g | 11% |
| Protein | 13.8 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) | 250 g | 163 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (small) | 150 g | 98 kcal |
| 1 serving (small) | 150 g | 98 kcal |
| 1 bottle (mini) | 200 g | 130 kcal |
| 1 serving (medium) | 250 g | 163 kcal |
| 1 bottle (medium) | 300 g | 195 kcal |
| 1 cup (large) | 350 g | 228 kcal |
| 1 serving (large) | 350 g | 228 kcal |
| 1 bottle (jumbo) | 400 g | 260 kcal |
Calculated from 65 calories per 100 g.
Veggie Soup with Salmon is a soup made with salmon pieces simmered alongside vegetables in a broth. Recipes vary: some keep the broth light, while others add cream or blend part of the vegetables for a thicker texture.
Yes, canned salmon works in Veggie Soup with Salmon. Drain it and stir it in near the end, since it is already cooked and only needs warming. Check carefully for bones and remove any large skin pieces if you prefer.
Add salmon near the end of cooking Veggie Soup with Salmon and avoid vigorous stirring. Cut it into larger chunks and simmer gently just until opaque and flaky; prolonged boiling can break the fish into small pieces.
Yes, Veggie Soup with Salmon can be made without dairy. Use broth as the base and blend some cooked vegetables to add body, or stir in a non-dairy alternative if you want a creamier finish.
A mild vegetable or fish broth suits Veggie Soup with Salmon best. Strong, salty stocks can overpower the salmon, so start with a lightly seasoned broth and adjust the seasoning after the fish and vegetables have cooked.
Yes, rice or potatoes can make Veggie Soup with Salmon more substantial. Add rice early enough to cook through in the broth; add diced potatoes with the other firm vegetables so they soften before the salmon goes in.
Blend a portion of the cooked vegetables and return them to Veggie Soup with Salmon to thicken it without flour. You can also mash some potatoes in the pot; both methods add body without masking the salmon with a floury taste.
Veggie Soup with Salmon can be prepared ahead, but the salmon is best when it is not overcooked. For meal prep, make the vegetable broth first and add fresh salmon as you reheat each portion, cooking it just until done.
Dill, parsley, and chives pair well with Veggie Soup with Salmon. Add delicate fresh herbs near the end or at serving so their flavor stays bright; lemon also lifts the taste of the fish and broth.
Yes, you can make Veggie Soup with Salmon in a slow cooker, but add the salmon only near the end. Let the vegetables cook in the broth first, then add salmon pieces and cook until they are opaque and flaky.
Vitamins
B12
3.5µg · 146% DV
Vitamin C
17.5mg · 19% DV
B6
0.33mg · 19% DV
Vitamin K
22.5µg · 19% DV
Minerals
Selenium
33µg · 60% DV
Iodine
45µg · 30% DV
Sodium
600mg · 26% DV
Phosphorus
138mg · 20% DV
Potassium ⭐
525mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 163 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.
Veggie Soup with Salmon brings pieces of salmon together with vegetables in a warm, spoonable soup. It is best understood as a flexible home-style preparation rather than a dish tied to one particular region; the vegetables and the thickness of the broth can vary from recipe to recipe.
Serve it hot for lunch or dinner, either as a starter or as a light meal. A squeeze of lemon and some fresh herbs work well alongside the salmon’s savoury flavour. The soup offers protein as well as vegetables, with 5.5 g of protein per 100 g. For a lighter bowl, keep the broth clear rather than adding cream, and pair it with a simple salad.
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
1g
MONOUNSATURATED
1.75g
POLYUNSATURATED
1.13g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.