Soup, tortilla
Common food
Photo: Wikipedia
Tortilla soup is a vibrant, brothy Mexican soup where a savory, often tomato-chili-infused broth is the stage for crispy, fried corn tortilla strips. It's a delightful contrast of textures, with the soft broth, tender shredded chicken or beans, and the satisfying crunch of the tortilla. At just 102 kcal per 100g, it's a surprisingly light yet flavorful meal, offering a good balance of carbs and protein.
Calorie split: 16% protein · 48% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love it for the explosive combination of savory, spicy, and tangy flavors, topped with creamy avocado, cheese, and a squeeze of lime. It's a beloved comfort food that feels both rustic and celebratory, deeply tied to Mexican culinary tradition.
⚠️ Watch-outs & how to enjoy it better
The main downside is often high sodium content from the broth and added salt, which can be a concern for blood pressure. The fried tortilla strips, while delicious, add extra fat and refined carbs. To counteract, opt for low-sodium broth, bake the tortilla strips instead of frying, and boost fiber by adding extra vegetables like zucchini or spinach.
Key benefits
- Good source of plant-based protein from corn tortillas and beans.
- Contains fiber from vegetables and whole corn, aiding digestion.
- Rich in antioxidants like lycopene from tomatoes and capsaicin from chilies.
- Can be a hydrating and low-calorie meal option when broth-based.
- Versatile base for adding lean proteins like chicken or fish.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The soup's iconic crispy tortilla strips are a modern innovation; traditional versions used stale tortillas softened directly in the broth.
Full nutrition (USDA data · scales with serving)
| Water | 78.1 g |
| Energy | 102 kcal |
| Protein | 4.2 g |
| Total lipid (fat) | 4.2 g |
| Carbohydrate, by difference | 12.6 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 0.87 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 0.39 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 67.0 mg |
| Potassium, K | 129 mg |
| Sodium, Na | 257 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 3.6 ug |
| Vitamin C, total ascorbic acid | 3.7 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 14.8 mg |
| Vitamin B-12 | 0.03 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 28.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 275 ug |
| Carotene, alpha | 91.0 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 114 ug |
| Lutein + zeaxanthin | 138 ug |
| Vitamin E (alpha-tocopherol) | 0.68 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 10.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.68 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.53 g |
| SFA 18:0 | 0.11 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 12.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, black bean soup — USDA does not publish this profile for Soup.
| Tryptophan | 0.04 g |
| Threonine | 0.17 g |
| Isoleucine | 0.16 g |
| Leucine | 0.32 g |
| Lysine | 0.27 g |
| Methionine | 0.10 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.16 g |
| Tyrosine | 0.13 g |
| Valine | 0.20 g |
| Arginine | 0.35 g |
| Histidine | 0.09 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.38 g |
| Glutamic acid | 0.72 g |
| Glycine | 0.58 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
Is tortilla soup gluten-free?
Traditionally, yes, as it's made with corn tortillas. However, always check broth and toppings for hidden gluten or cross-contamination if you have celiac disease.
Can I make it vegan?
Absolutely. Use vegetable broth, skip the chicken, and load up on beans like black or pinto. Top with avocado, vegan cheese, and lime.
Why are my tortilla strips soggy?
Add them just before serving. For best crunch, fry or bake them until golden and let them cool slightly. Some people even serve them on the side for dipping.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.02 kcal/g · 17% calories from protein · 1.3 g fiber · 0.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.99 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.