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Zucchini soup with ground beef
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Zucchini soup with ground beef (220 g) has 119 calories. That works out to 54 calories per 100 g. It contains 9.2 g of carbs, 7.7 g of protein, 5.5 g of fat and 2.6 g of fiber. Its 33 µg of Vitamin K covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 220 g
119
KCAL / 220G
Carbs
9.2g
· 3% DV
Protein
7.7g
· 15% DV
Fat
5.5g
· 7% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 26% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0.02 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 7.7 g | 15% |
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) | 220 g | 119 kcal |
| 100 g | 100 g | 54 kcal |
| 1 bottle (mini) | 150 g | 81 kcal |
| 1 cup (small) | 150 g | 81 kcal |
| 1 bottle (small) | 200 g | 108 kcal |
| 1 bottle (medium) | 250 g | 135 kcal |
| 1 cup (large) | 300 g | 162 kcal |
| 1 bottle (large) | 330 g | 178 kcal |
| 1 bottle (large) | 400 g | 216 kcal |
| 1 bottle (jumbo) | 500 g | 270 kcal |
Calculated from 54 calories per 100 g.
Break the ground beef into small pieces as it browns for zucchini soup with ground beef. Stir it often and avoid adding the zucchini or broth until the meat has separated and lost its raw appearance; this gives the soup an even texture.
Yes, ground turkey can replace the beef in zucchini soup with ground beef, although the dish will have a milder flavor. Brown the turkey thoroughly with the aromatics, then cook the soup until the zucchini is tender.
Yes, zucchini soup with ground beef can be made in a slow cooker. Brown the ground beef and aromatics first for better flavor, then add the other ingredients; add the zucchini later in cooking so it does not turn mushy.
Yes, frozen zucchini works in zucchini soup with ground beef. Add it straight from the freezer rather than thawing it first, and expect the soup to have a softer texture than when made with fresh zucchini.
No, you usually do not need to peel zucchini for zucchini soup with ground beef. Rinse it well, trim the ends, and chop it; the skin softens as it cooks. Peel it only if the skin is unusually tough.
Dill, parsley, black pepper, and garlic all work well in zucchini soup with ground beef. Add dill or parsley near the end of cooking to keep their flavor fresh, and use chili flakes if you want a little heat.
Add the zucchini after the ground beef and other vegetables have started cooking, and simmer only until the zucchini is tender. Cut it into evenly sized pieces and avoid prolonged boiling, which can make it break down.
Reheat zucchini soup with ground beef gently in a saucepan, stirring occasionally until it is hot throughout. Add a splash of water or broth if it has thickened in storage; avoid repeated reheating, which softens the zucchini further.
Yes, you can cook the ground beef directly in the soup, but browning it first gives zucchini soup with ground beef a deeper, more savory flavor. If you skip browning, break the meat into small pieces and make sure it cooks through.
Zucchini soup with ground beef can make a satisfying meal because it combines vegetables and meat. Serve it with bread or a simple salad if you want a more substantial dinner, or enjoy a smaller bowl as a starter.
Vitamins
Vitamin K
33µg · 28% DV
B12
0.59µg · 25% DV
Vitamin C
19.8mg · 22% DV
B3
2.64mg · 17% DV
Minerals
Sodium
462mg · 20% DV
Copper
0.15mg · 17% DV
Phosphorus
99mg · 14% DV
Zinc
1.54mg · 14% DV
Potassium ⭐
462mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 119 calories in 1 cup (medium) (220 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.
Zucchini soup with ground beef is a home-style soup made by simmering chopped zucchini with minced beef, often alongside onion and broth or water. Recipes vary: some include a little tomato paste, rice or herbs, and the finished soup may be brothy or gently thickened. It is a familiar kind of everyday cooking in Turkey, as well as an easy adaptation for kitchens elsewhere.
The zucchini turns tender while the beef gives the mild soup a savoury depth. Serve it hot for lunch or supper, with bread or a simple salad; it also makes a useful first course. It offers vegetables and some protein without being especially rich—there are 3.5 g of protein per 100 g. For a lighter bowl, use modest oil and add extra zucchini.
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.
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.
No known major 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
1.98g
MONOUNSATURATED
2.2g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.