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Zucchini soup without flour or dairy Calories
A light zucchini-based soup made without flour or dairy.
In season: Summer · Autumn
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Zucchini soup without flour or dairy (240 g) has 82 calories. That works out to 34 calories per 100 g. It contains 11 g of carbs, 2.9 g of protein, 3.4 g of fat and 2.6 g of fiber. Its 19.2 mg of Vitamin C covers 21% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Zucchini soup without flour or dairy Nutrition Facts
Selected: 1 cup (medium) · 240 g
82
KCAL / 240G
Carbs
11g
· 4% DV
Protein
2.9g
· 6% DV
Fat
3.4g
· 4% 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 51% · Protein 13% · Fat 36%
Zucchini soup without flour or dairy nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 11 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 2.9 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 soup without flour or dairy?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 82 kcal |
| 100 g | 100 g | 34 kcal |
| ½ cup (small) | 120 g | 41 kcal |
| 1 serving (medium) | 250 g | 85 kcal |
| 1 serving (large) | 350 g | 119 kcal |
| 1.5 cup (large) | 360 g | 122 kcal |
| 2 cup (extra large) | 480 g | 163 kcal |
Calculated from 34 calories per 100 g.
Frequently Asked Questions About Zucchini soup without flour or dairy
How do you make zucchini soup without flour or dairy?
Zucchini soup without flour or dairy is made by simmering zucchini with onion and broth or water until tender, then blending until smooth. Olive oil and seasonings add flavor; the cooked zucchini itself gives the soup body without flour, milk, or cream.
How can you thicken zucchini soup without flour or dairy?
Blend the cooked zucchini thoroughly to thicken zucchini soup without flour or dairy. For a thicker result, start with less broth and add more only as needed, or simmer the blended soup uncovered briefly so excess liquid evaporates.
Can zucchini soup without flour or dairy be frozen?
Yes, zucchini soup without flour or dairy can be frozen in airtight, portion-sized containers once cooled. Its texture may separate slightly after thawing, so reheat it gently while whisking, or briefly blend it again to bring it back together.
How long does zucchini soup without flour or dairy last in the fridge?
Zucchini soup without flour or dairy keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, stirring until it is steaming hot throughout.
Should you peel zucchini for zucchini soup without flour or dairy?
No, peeling zucchini is optional for zucchini soup without flour or dairy. Wash the zucchini well and trim the ends; leaving the skin on gives the soup more color and a slightly more pronounced vegetable flavor. Peel it if you prefer a paler, smoother-looking soup.
Why does zucchini soup without flour or dairy taste bland?
Zucchini soup without flour or dairy can taste bland if it is under-seasoned or made with too much water. Salt it gradually, add black pepper and herbs such as dill or thyme, and finish with a little lemon juice to brighten the zucchini flavor.
What herbs go well in zucchini soup without flour or dairy?
Dill, basil, thyme, and black pepper all work well in zucchini soup without flour or dairy. Use dill for a fresh, mild finish or thyme for a more savory flavor; add delicate fresh herbs near the end so their aroma stays noticeable.
Can zucchini soup without flour or dairy be served cold?
Yes, zucchini soup without flour or dairy can be served cold, though it is more commonly served hot. Chill it after cooking and stir before serving; a squeeze of lemon or chopped fresh herbs can make the chilled flavor brighter.
What can you serve with zucchini soup without flour or dairy?
Serve zucchini soup without flour or dairy with crusty bread, a crisp salad, or a grain-based side for a more substantial meal. It also works as a light starter before a main dish; choose accompaniments based on whether you want lunch or dinner to feel filling.
Can you add potatoes to zucchini soup without flour or dairy?
Yes, potatoes can be added to zucchini soup without flour or dairy. They make the blended soup thicker and heartier without needing flour or cream. Cut them into small pieces and cook them with the zucchini until both are tender before blending.
Zucchini soup without flour or dairy Vitamins & Minerals
Vitamins
Vitamin C
19.2mg · 21% DV
B6
0.19mg · 11% DV
Folate
33.6µg · 8% DV
Vitamin K
9.6µg · 8% DV
Minerals
Sodium
432mg · 19% DV
Potassium ⭐
504mg · 15% DV
Copper
0.12mg · 13% DV
Manganese
0.29mg · 13% DV
How to Burn Off Zucchini soup without flour or dairy
To burn the 82 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 soup without flour or dairy?
Zucchini soup without flour or dairy is a simple home-style soup made by simmering zucchini in water or vegetable stock, then blending it until smooth. Recipes may add onion or herbs for flavour, but the soup gets no thickness from flour, milk or cream. It is a flexible, everyday preparation rather than a dish tied to one particular region.
Its flavour is mild and slightly sweet, with a silky texture when puréed. Serve it warm as a starter or light lunch, perhaps with bread or a crisp salad. Zucchini makes it a light, vegetable-forward choice; it provides 34 calories per 100 g. For a more filling meal, pair it with beans or another protein-rich dish.
How Nutritious Is Zucchini soup without flour or dairy?
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 soup without flour or dairy 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 without flour or dairy Contain Allergens?
No known major allergens
Which Diets Is Zucchini soup without flour or dairy 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 without flour or dairy Fat Profile
SATURATED
0.53g
MONOUNSATURATED
1.97g
POLYUNSATURATED
0.46g
Omega 6:3 ratio 7.6:1
Above the ideal 4:1 (7.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.