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Zucchini and Red Pepper Vegetable Soup Calories
A light soup made with zucchini, red pepper, and other vegetables; sodium varies with the recipe and broth.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Zucchini and Red Pepper Vegetable Soup (240 g) has 89 calories. That works out to 37 calories per 100 g. It contains 13 g of carbs, 3.1 g of protein, 3.6 g of fat and 3.6 g of fiber. Its 33.6 mg of Vitamin C covers 37% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Zucchini and Red Pepper Vegetable Soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
89
KCAL / 240G
Carbs
13g
· 5% DV
Protein
3.1g
· 6% DV
Fat
3.6g
· 5% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 13% · Fat 33%
Zucchini and Red Pepper Vegetable Soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 89 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 3.6 g | 13% |
| Protein | 3.1 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 Zucchini and Red Pepper Vegetable Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 89 kcal |
| 1 ounce (medium) | 28.4 g | 10 kcal |
| 100 g | 100 g | 37 kcal |
| 1 serving (small) | 180 g | 67 kcal |
| 1 cup (small) | 180 g | 67 kcal |
| 1 serving (large) | 300 g | 111 kcal |
| 1 cup (large) | 300 g | 111 kcal |
| 2 cup (large) | 480 g | 178 kcal |
Calculated from 37 calories per 100 g.
Frequently Asked Questions About Zucchini and Red Pepper Vegetable Soup
How do you make zucchini and red pepper vegetable soup?
To make zucchini and red pepper vegetable soup, soften chopped onion, zucchini, red pepper, and any other vegetables in a little oil. Add broth or water and simmer until tender, then season and blend if you want a smooth soup.
What vegetables go in zucchini and red pepper vegetable soup?
Zucchini and red pepper are the defining vegetables; onion and carrot are common additions, while potato gives the soup more body. You can also add tomatoes, celery, or other vegetables, adjusting the liquid to keep the consistency you like.
Can you make zucchini and red pepper vegetable soup with frozen vegetables?
Yes, frozen zucchini and red pepper work in zucchini and red pepper vegetable soup. Add them straight to the pot and simmer until tender. They can release extra water as they cook, so add broth gradually rather than pouring it all in at once.
Why does zucchini and red pepper vegetable soup taste bland?
Zucchini and red pepper vegetable soup can taste bland if the vegetables are boiled without first building flavor. Soften the onion and vegetables in oil, season the broth, and finish with a little lemon juice or black pepper to brighten the taste.
Can you make zucchini and red pepper vegetable soup without stock?
Yes, you can make zucchini and red pepper vegetable soup with water instead of stock. Sautéing the vegetables first adds depth, and onion, garlic, herbs, and pepper help make up for the flavor a stock would provide.
What herbs and spices go well in zucchini and red pepper vegetable soup?
Black pepper, thyme, oregano, and parsley pair well with zucchini and red pepper vegetable soup. Add dried herbs while it simmers and fresh parsley near the end; a little lemon juice can lift the flavor without making the soup spicy.
Should you blend zucchini and red pepper vegetable soup?
Blend zucchini and red pepper vegetable soup if you prefer a smooth texture; an immersion blender makes this easy in the pot. For a chunkier bowl, blend only part of the soup and stir it back in, or leave the vegetables whole.
What can you serve with zucchini and red pepper vegetable soup?
Crusty bread, a green salad, or a grilled cheese sandwich all work well with zucchini and red pepper vegetable soup. To make it a more substantial meal, serve it with beans, lentils, or another protein-rich side.
How long does zucchini and red pepper vegetable soup last in the fridge?
Zucchini and red pepper vegetable soup usually keeps for 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot.
Can zucchini and red pepper vegetable soup be frozen?
Yes, zucchini and red pepper vegetable soup can be frozen in airtight, portion-sized containers. Leave a little room for expansion, thaw it in the refrigerator, and stir well while reheating if the texture has separated.
Zucchini and Red Pepper Vegetable Soup Vitamins & Minerals
Vitamins
Vitamin C
33.6mg · 37% DV
B6
0.19mg · 11% DV
Folate
43.2µg · 11% DV
Vitamin K
12µg · 10% DV
Minerals
Sodium
528mg · 23% DV
Copper
0.14mg · 16% DV
Potassium ⭐
504mg · 15% DV
Manganese
0.29mg · 13% DV
Zucchini and Red Pepper Vegetable Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini and Red Pepper Vegetable Soup
To burn the 89 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.
What is Zucchini and Red Pepper Vegetable Soup?
Zucchini and Red Pepper Vegetable Soup is a home-style soup made by simmering zucchini, red pepper and other vegetables in water or vegetable broth. The vegetables may be left in tender pieces or blended until smooth; zucchini gives the soup a mild base, while red pepper brings gentle sweetness. Vegetable soups like this are adaptable rather than tied to one specific regional tradition.
Serve it as a light lunch or as a starter at dinner, with bread, or alongside a sandwich or salad. It is relatively light, with 37 calories per 100 g, though the saltiness can vary depending on the broth and seasoning. For a simple lighter version, use modest amounts of oil and choose a lower-salt broth; add beans or whole-grain bread if you would like a more filling meal.
How Nutritious Is Zucchini and Red Pepper Vegetable Soup?
Nutrient density
Medium
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 Zucchini and Red Pepper 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 Zucchini and Red Pepper Vegetable Soup Contain Allergens?
No known major allergens
Which Diets Is Zucchini and Red Pepper 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
Zucchini and Red Pepper Vegetable Soup Fat Profile
SATURATED
0.48g
MONOUNSATURATED
1.56g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.