Soup with greens and tofu

Lunch

Item Rating: 77/100

1 serving (250 grams) contains 150 calories, 12.0 grams of protein, 7.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		141.5
% Daily Value*
Total Fat		6.6 g	8%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		9.4 g	3%
	Dietary Fiber	2.8 g	10%
	Sugars	1.9 g
protein		11.3 g	22%
Vitamin D		0 mcg	0%
Calcium		141.5 mg	10%
Iron		2.4 mg	13%
Potassium		377.4 mg	8%

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

Food Attributes

Source of Calories

Fat: 59 cal (41.8%)

Protein: 45 cal (31.8%)

Carbs: 37 cal (26.4%)

About Soup with greens and tofu

Soup with greens and tofu is a versatile and nourishing dish found in many global cuisines, notably East Asian cooking, such as Japanese miso soup or Chinese vegetable soups. This dish typically consists of leafy greens like spinach, kale, or bok choy, paired with tofu, a plant-based protein made from soybeans. Nutritionally, it offers a balanced combination of macronutrients, fiber, vitamins (like vitamin K from greens and iron from tofu), and minerals (such as calcium from tofu). Additionally, it is low in calories and saturated fat, making it a heart-healthy option for many diets. The greens provide antioxidants and phytonutrients, supporting overall health, while tofu contributes valuable plant-based protein and essential amino acids for muscle repair and growth. This soup is well-suited to be a light yet satisfying meal or appetizer while catering to diverse dietary preferences and health goals.

Health Benefits

• Rich in vitamin K from leafy greens, which supports bone health and coagulation processes.
• Contains complete protein from tofu, essential for muscle repair and cellular function.
• High in iron from tofu and greens, supporting oxygen transport and energy production.
• Provides dietary fiber from greens, aiding digestion and promoting gut health.
• Loaded with antioxidants like beta-carotene from greens, which combat oxidative stress.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegetarian, vegan, low-calorie, heart-healthy

Not suitable for: Soy-free, low-oxalate (for kidney stone prevention) if spinach is used

Selection and Storage

Store leftover soup in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stove, or freeze for longer storage—greens may lose texture upon freezing, so consider fresh addition upon reheating.

Common Questions About Soup with greens and tofu Nutrition

Is soup with greens and tofu high in protein?

Soup with greens and tofu is a good source of plant-based protein. Tofu provides around 10 grams of protein per half-cup (86 grams), while additional protein content may vary depending on other ingredients. This makes it a nutritious option for muscle maintenance and repair.

Can I eat soup with greens and tofu on a keto diet?

Soup with greens and tofu can be compatible with a keto diet if prepared without high-carb ingredients like starchy vegetables or noodles. Tofu contains about 2 grams of net carbs per half-cup, and leafy greens like spinach or kale add minimal carbs, making it a low-carb, keto-friendly choice.

What are the health benefits of soup with greens and tofu?

Soup with greens and tofu offers several health benefits, including being rich in plant-based protein, iron, and calcium from the tofu. The greens provide essential vitamins like A, C, and K, as well as antioxidants and fiber, which support immune health and digestion.

How much soup with greens and tofu should I eat per serving?

A standard serving size is about 1 to 1.5 cups, which typically contains around 150-250 calories depending on the recipe. This portion provides a balanced mix of nutrients and is suitable as part of a main meal or a side dish.

How does soup with greens and tofu compare to other soups?

Compared to cream-based soups, soup with greens and tofu is lower in calories and fat, making it a healthier option. It is also a better source of plant-based protein compared to vegetable-only soups. Customizing the recipe with spices, broth, and added vegetables can make it more nutrient-dense and flavorful.

Data Sources & Scientific References