Vegetable Soup — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Vegetable soup nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 36 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 7 g | 2.55% |
| Fiber | 2 g | 7.14% |
| Sugars | 1 g | 2% |
| Glycemic Index | 48 | - |
| Protein | 2 g | 4% |
| Sodium | 256 mg | 11.13% |
| Total Fat | 0 g | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
36
🍏 Low-Calorie Foods
48
🟢 Low Glycemic Index
Vegetable soup facts & tips
Health benefits
- Rich in vitamins and minerals from a variety of vegetables, such as Vitamin A, Vitamin C, potassium, and folate, which support overall health and well-being.
- High in fiber, promoting digestive health, regular bowel movements, and maintaining a healthy gut microbiome.
- Low in calories, making it a healthy option for weight management and overall health.
- Hydrating and nourishing due to its high water content and nutrient density.
- Can be low in fat, especially when made with broth-based or tomato-based recipes, supporting heart health.
Health risks
- High sodium content particularly in canned or commercial vegetable soups, which can contribute to hypertension and increased cardiovascular risks when consumed frequently.
- Potential for artificial additives such as preservatives or flavor enhancers in some commercial vegetable soups, which may cause adverse reactions in sensitive individuals.
- Low nutrient density in some commercial vegetable soups that contain limited vegetables and are primarily broth-based, offering fewer vitamins or minerals.
- Risk of contamination with harmful bacteria if homemade vegetable soup is not properly stored or handled, leading to potential foodborne illness.
How to choose vegetable soup
The best vegetable soup offers a medley of tender, yet distinct, vegetables in a flavorful broth. The vegetables should retain their color and shape, suggesting they were properly cooked.
Soups that are mushy or where the flavors have muddled together suggest overcooking. Avoid soups that are excessively thickened with starch or have an unnatural flavor profile.
How to store vegetable soup
Vegetable soup should be refrigerated in an airtight container. Refrigeration keeps it fresh and safe to eat for up to five days. Ensure the soup is fully cooled before covering and refrigerating.
Leaving vegetable soup at room temperature can lead to spoilage. Avoid using metal containers for storage, as they can affect the taste. Always reheat only the portion needed to maintain the soup's texture and flavor.
✅ Extra Tip
How long does it last?
Vegetable soup can last for 3-4 days in the refrigerator. For longer storage, vegetable soup can be frozen for up to 2-3 months.
What to do with leftovers?
Leftover vegetable soup can be repurposed into a variety of savory dishes. Use it as a base for a stew or casserole by adding grains, vegetables, and protein, or mix it into a pasta sauce for added flavor and moisture. Vegetable soup is also great when reduced and used as a sauce or gravy over meats or mashed potatoes.
Use leftover vegetable soup in a rice or grain dish by cooking the grains in the soup instead of water for added richness. If you have a lot of vegetable soup, consider freezing it in portions for easy meals later. Vegetable soup can also be thickened with cream or flour and used as a filling for pot pies or savory tarts. For a quick meal, reheat the soup and serve with crusty bread, a salad, or a grilled cheese sandwich.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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