Soup, vegetable, with meat
Common food
Photo: Wikipedia
A comforting, savory broth loaded with tender vegetables and small pieces of meat, offering a light yet satisfying mouthfeel. With only 44 kcal per 100g, it's a nutrient-dense choice that provides a good balance of protein and complex carbs without excessive calories. The subtle sweetness from vegetables like carrots or onions complements the savory meat notes.
Calorie split: 31% protein · 37% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting warmth and versatile flavor base that can adapt to seasonal vegetables and personal taste. It's a classic, homey dish across many cultures, often associated with family meals and recovery.
⚠️ Watch-outs & how to enjoy it better
The sodium content can be high depending on broth preparation, which may concern those monitoring salt intake. To counteract, choose low-sodium broth or dilute with water, and pair with a potassium-rich food like a side salad. Also, some meat-based soups may contain small allergens like soy or gluten from seasonings; checking labels is advised.
Key benefits
- Low-calorie, high-volume food for weight management
- Good source of lean protein from meat content
- Provides dietary fiber for digestive health
- Hydrating due to high water content
- Contains micronutrients from various vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Historically, the term 'soup' derives from the French 'soupe,' which itself comes from the Latin 'suppa,' meaning a piece of bread soaked in broth—a far cry from today's vegetable and meat medley.
Full nutrition (USDA data · scales with serving)
| Water | 90.1 g |
| Energy | 44.0 kcal |
| Protein | 3.4 g |
| Total lipid (fat) | 1.6 g |
| Carbohydrate, by difference | 4.0 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.31 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 39.0 mg |
| Potassium, K | 152 mg |
| Sodium, Na | 249 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 2.7 ug |
| Vitamin C, total ascorbic acid | 6.8 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.98 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 13.4 mg |
| Vitamin B-12 | 0.14 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 33.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 339 ug |
| Carotene, alpha | 96.0 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Lycopene | 227 ug |
| Lutein + zeaxanthin | 259 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 13.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.48 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 | 0.03 g |
| SFA 16:0 | 0.30 g |
| SFA 18:0 | 0.13 g |
| Fatty acids, total monounsaturated | 0.65 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 0.58 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.26 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:3 | 0.03 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 | 11.0 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 this soup a good source of protein?
Yes, with about 3.36g of protein per 100g, it contributes meaningfully to daily protein needs, especially when the meat content is substantial.
Can I eat this on a low-carb diet?
Yes, at 4.04g of carbs per 100g, it fits well into low-carb or ketogenic eating plans, provided the vegetables used are lower-carb options.
How can I make it more filling?
Add a scoop of protein powder, a handful of beans, or serve with a slice of whole-grain bread to increase satiety and fiber content.
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 0.44 kcal/g · 31% calories from protein · 0.8 g fiber · 1.1 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: 1.64 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.