Minestrone

Lunch

Item Rating: 76/100

1 serving (235 grams) contains 143 calories, 8.2 grams of protein, 2.6 grams of fat, and 22.7 grams of carbohydrates.

Nutrition Information

1 cup (235g)

Calories		143.3
% Daily Value*
Total Fat		2.6 g	3%
	Saturated Fat	0.6 g	3%
	Polyunsaturated Fat	0.9 g
Cholesterol		7.0 mg	2%
Sodium		611 mg	26%
Total Carbohydrates		22.7 g	8%
	Dietary Fiber	4.2 g	15%
	Sugars	2.5 g
protein		8.2 g	16%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		2.5 mg	13%
Potassium		479.4 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Minestrone Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 23 cal (15.9%)

Protein: 32 cal (22.3%)

Carbs: 90 cal (61.8%)

About Minestrone

Minestrone is a classic Italian soup that originated in the regions of Liguria and Tuscany, traditionally made with seasonal vegetables, beans, pasta or rice, and sometimes meat or parmesan rind for flavor. It is versatile, often adapting to local ingredients and seasonal availability. Nutritionally, minestrone is a nutrient-dense, low-calorie option, averaging around 61 calories per cup, with a balance of carbohydrates (9.66g), protein (3.48g), and fat (1.12g). It provides dietary fiber (1.8g), vitamins such as vitamin C (3mg), and essential minerals like calcium (27mg) and iron (1.08mg), contributing to its role as a hearty and healthful dish.

Health Benefits

• High in fiber (1.8g per serving), minestrone supports digestive health and promotes a healthy gut microbiome.
• Rich in plant-based protein (3.48g per serving) from beans, making it beneficial for muscle repair and growth.
• Provides iron (1.08mg per serving), essential for oxygen transport and reducing fatigue.
• Contains vitamin C (3mg per serving), helping to boost the immune system and improve skin health.
• Low in calories (61 kcal per cup), making it a weight-friendly choice for those monitoring their caloric intake.

Dietary Considerations

Allergens: Contains gluten (from pasta or grains), dairy (if parmesan or cheese is added), legumes (beans)

Suitable for: Vegetarian diets, vegan diets (if made without cheese or animal-based broth), low-fat diets

Not suitable for: Gluten-free diets (unless gluten-free pasta or grains are used), legume-free diets (due to beans)

Selection and Storage

Store minestrone in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze it without pasta or rice, as these tend to become mushy when reheated.

Common Questions About Minestrone Nutrition

Is minestrone soup nutritious?

Yes, minestrone is a low-calorie, nutrient-dense option. A 1-cup serving has approximately 61 calories, 3.48 grams of protein, 9.66 grams of carbs, and 1.12 grams of fat. It also provides fiber (1.8 grams) and essential vitamins depending on the vegetables used.

Can I eat minestrone soup on a keto diet?

Minestrone is typically not ideal for a keto diet due to its carbohydrate content, which is about 9.66 grams per 1-cup serving. However, adjustments can be made by omitting high-carb ingredients like pasta and beans and using low-carb vegetables.

What are the health benefits of minestrone soup?

Minestrone is typically packed with vegetables, providing a good source of vitamins, minerals, and antioxidants. Its fiber content (1.8 grams per cup) supports digestion, making it a heart-healthy and nutrient-rich choice. However, watch for high sodium levels (260 mg per cup in some versions).

What is a recommended portion size for minestrone soup?

A standard portion size is 1 cup, which contains 61 calories. This serving is ideal for a light starter or snack. For a main meal, larger portions may be appropriate, but be mindful of added ingredients that could increase calories or sodium.

How does minestrone soup compare to other vegetable soups?

Minestrone typically includes pasta, beans, and a mix of vegetables, offering more protein (3.48 grams) and carbs (9.66 grams) compared to plain vegetable soups. However, this also means it may be less suitable for low-carb diets. Compared to cream-based soups, it is significantly lower in fat (1.12 grams).

Data Sources & Scientific References

1. USDA FoodData - Minestrone Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →