Quick Answer
The number of calories in a bowl of zucchini soup can vary depending on the ingredients and preparation methods used. However, on average, one bowl (about 1-1.5 cups or 250-375ml) of homemade zucchini soup contains around 100-150 calories. The calories come mostly from the vegetables, broth and any oils or dairy used. Lower calorie options use minimal added fat and oils.
Calories in Different Types of Zucchini Soup
The calories in zucchini soup can range from 50-300 calories per serving depending on factors like:
Ingredients
– Zucchini: 20 calories per 1 cup raw; adds bulk, fiber, nutrients
– Onion and garlic: 40 calories per 1/2 cup raw; add flavor
– Broth: 50 calories per 1 cup; provides base liquid
– Milk or cream: 50 calories per 1/4 cup; adds creaminess
– Butter or oil: 100 calories per tablespoon; used to sauté vegetables
– Cheese: 100 calories per 1/4 cup shredded; for flavor and richness
Using more oil, cream and cheese increases the calorie count significantly compared to broth-based soups.
Preparation Methods
– Raw zucchini blended into smoothies: Lower in calories
– Steamed or boiled zucchini: Minimal added calories
– Sauteed zucchini: Moderate added calories from oil/butter
– Zucchini simmered in cream or cheese-based broth: Higher calories
Lighter cooking methods like steaming tend to be lower calorie than heavy creams and oil-based preparations.
Serving Size
– 1 cup of zucchini soup: Around 100-150 calories
– 1.5 cups or large bowl: 150-225 calories
– Unlimited restaurant-style soup: 300+ calories possible
Larger portion sizes can double or triple the calorie intake compared to a standard single serving.
Nutrition Facts in Zucchini Soup
Here are the nutrition facts for 1 cup (250ml) of a typical homemade zucchini soup made with chicken broth, sauteed zucchini and onions and a dash of Parmesan cheese:
| Nutrition Facts | Amount |
|---|---|
| Calories | 100 |
| Total Fat | 4g |
| Saturated Fat | 1g |
| Sodium | 350mg |
| Potassium | 600mg |
| Total Carbohydrates | 9g |
| Dietary Fiber | 2g |
| Protein | 6g |
This provides a moderate amount of calories mainly from the healthy fat used to cook the vegetables. There is also a good amount of filling fiber, potassium, and protein.
How to Reduce Calories in Zucchini Soup
Here are some tips for lightening up zucchini soup:
Use Low-Calorie Cooking Methods
– Roast, steam or boil instead of sautéing zucchini to avoid added fats
– Use broth or water instead of heavy cream as the base
– Blend raw zucchini into gazpacho-style chilled soup
Cut Back on High-Calorie Ingredients
– Use less or no oil/butter when cooking aromatics like onion and garlic
– Skip cream and use low-fat milk or yogurt instead
– Use a light splash of olive oil rather than pouring it liberally
– Go easy on cheese as garnish or omit entirely
Bulk Up On Low-Calorie Vegetables
– Double the zucchini used to add more fiber and volume
– Mix in other diced vegetables like tomatoes, carrots, celery or spinach
– Add white beans or chickpeas for a boost of plant-based protein
Portion Control
– Stick to 1 cup servings instead of oversized bowls
– Avoid free refills of restaurant soup
– Start meals with soup to feel fuller faster
Health Benefits of Zucchini Soup
Some of the top nutrients and benefits found in zucchini soup include:
High in Antioxidants
Zucchini and other vegetables contain antioxidants like beta-carotene, vitamin C, and manganese to support immune health and help neutralize free radicals.
Good Source of Vitamin C
A 1 cup serving of zucchini soup provides around 20% of the RDI for vitamin C. Vitamin C supports collagen production, iron absorption, and immune function.
Contains Anti-Inflammatory Compounds
Compounds found in zucchini called cucurbitacins may have anti-inflammatory effects in the body.
High in Fiber
The soluble and insoluble fiber in zucchini can help improve regularity, support digestive health, and provide a prolonged feeling of fullness.
Low in Calories
Zucchini is low in calories, making zucchini soup a lighter starter or meal option. The high water content adds volume without many added calories.
Conclusion
Zucchini soup can range from around 50-300 calories per serving depending on the specific ingredients and preparation methods used. Lighter broth-based zucchini soups have an average of 100-150 calories in a one cup serving. You can reduce the calories in zucchini soup by using low-fat cooking techniques, minimizing high-calorie ingredients like oil and cheese, bulk it up with added vegetables, and stick to portion controlled serving sizes. While low in calories, zucchini soup provides a variety of beneficial nutrients and health-promoting compounds. Enjoying zucchini soup can be a great way to sneak extra veggies into your diet while keeping calories under control.
Calories can add up quickly in cream or oil-based zucchini soups, so stick to broth-based preparation and reasonable portion sizes. But you can feel good about the nutrition you are getting from the vegetables, fiber and antioxidants in a bowl of homemade zucchini soup. Balance it with protein and complex carbs for a well-rounded, lower calorie meal.
Some other low-calorie soup recipes to try:
Light Tomato Basil Soup
– Tomatoes
– Onion
– Garlic
– Basil
– Low-sodium vegetable broth
Skinny Minestrone Soup
– Zucchini
– Carrots
– Celery
– White beans
– Tomato sauce
– Broth
Simple Lentil Soup
– Lentils
– Carrot
– Onion
– Broth
– Seasonings
Tips for Serving Zucchini Soup:
- Garnish with fresh herbs like parsley, basil, dill or mint.
- Add a swirl of plain Greek yogurt.
- Top with freshly ground pepper.
- Drizzle with a small amount of olive oil.
- Serve with whole grain bread or crackers.
- Blend in extra vegetables to vary flavors.
- Pair with a salad for a light meal.
Enjoy zucchini soup for its versatility, nutrition and ability to be customized into lower or higher calorie options to suit your needs.