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Zucchini Soup Calories
Light, vegetable-based, low-calorie soup
In season: Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Zucchini Soup (250 g) has 80 calories. That works out to 32 calories per 100 g. It contains 12 g of carbs, 3 g of protein, 1.8 g of fat and 2.8 g of fiber. Its 30 mg of Vitamin C covers 33% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Zucchini Soup?
Zucchini Soup is a simple, vegetable-based soup made by cooking zucchini, often with onion, then blending it until smooth. Recipes vary from home to home: some keep small pieces for texture, while others add another mild vegetable. It is a familiar style of home cooking in Turkey, as well as an easy soup to make elsewhere when zucchini is in season.
Its flavour is delicate and slightly sweet, with a soft, silky texture. Serve it warm as a starter or light lunch, topped with fresh herbs and paired with bread. It is a light choice rather than a protein-rich meal; add beans or lentils on the side if you want something more filling.
Zucchini Soup Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
4.8g
· 2% DV
Protein
1.2g
· 2% DV
Fat
0.7g
· 1% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 16% · Fat 21%
Zucchini Soup Vitamins & Minerals
Vitamins
Vitamin C
12mg · 13% DV
Vitamin A
110µg · 12% DV
B6
0.12mg · 7% DV
Folate
22µg · 6% DV
Minerals
Sodium
210mg · 9% DV
Potassium ⭐
180mg · 5% DV
Magnesium
16mg · 4% DV
Phosphorus
28mg · 4% DV
How Nutritious Is Zucchini 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.
Zucchini Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Soup
To burn the 32 calories in 100 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.
Is Zucchini 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 Soup Contain Allergens?
No known major allergens
Which Diets Is Zucchini 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 Soup Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Zucchini Soup
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Frequently Asked Questions About Zucchini Soup
How do you make zucchini soup?
To make zucchini soup, soften chopped zucchini and onion in a little oil, add broth, and cook until tender. Blend until smooth, then season with herbs such as dill or parsley. Add milk or cream if you want a richer finish.
Does zucchini soup need cream to be creamy?
No, zucchini soup does not need cream to turn out smooth. Blend the cooked zucchini thoroughly, or add a potato before cooking for a thicker texture. A splash of milk or cream is optional if you prefer a richer taste.
Do you peel zucchini for zucchini soup?
No, you usually do not need to peel zucchini for zucchini soup. Rinse it well, trim the ends, and cook it with the skin on for a greener color. Peel it only if the skin is unusually tough or damaged.
Can you freeze zucchini soup?
Yes, zucchini soup freezes well, especially before adding cream or milk. Cool it, freeze it in airtight portions, and thaw it in the refrigerator. Stir while reheating; add dairy afterward if the texture looks separated.
How long does zucchini soup last in the fridge?
Zucchini soup keeps in a covered container in the refrigerator for about 3–4 days. Refrigerate it promptly after it cools, and reheat only the portion you plan to eat, stirring so it warms evenly.
What goes well with zucchini soup?
Crusty bread, a grilled cheese sandwich, or a crisp salad pairs well with zucchini soup. For a fuller meal, serve it alongside a grain or a protein-rich main, and finish the soup with fresh herbs or a little olive oil.
What herbs and spices go well in zucchini soup?
Dill, parsley, basil, and mint all work well in zucchini soup. Garlic and black pepper add depth, while a little lemon juice brightens the mild zucchini flavor. Add fresh herbs near the end so their aroma stays fresh.
Can you make zucchini soup with frozen zucchini?
Yes, frozen zucchini can be used in zucchini soup without thawing it first. Add it directly to the pot and cook until tender; it may release more water than fresh zucchini, so use a little less broth at first and adjust the texture after blending.
Why does zucchini soup taste bland, and how can you fix it?
Zucchini soup can taste bland because zucchini has a mild flavor and the broth may be under-seasoned. Add salt gradually, then try garlic, black pepper, lemon juice, or fresh herbs. A small amount of sautéed onion also gives the soup more depth.
Can zucchini soup be served cold?
Yes, zucchini soup can be served cold, though many versions are served warm. Chill it thoroughly and taste again before serving, since cold temperatures can mute its seasoning. Fresh herbs or a little lemon can make the chilled flavor brighter.
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Nutrition data compiled from USDA FoodData Central and scientific sources.