Soup with tofu and vegetables

Lunch

Item Rating: 76/100

1 serving (250 grams) contains 150 calories, 10.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		141.5
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		14.2 g	5%
	Dietary Fiber	2.8 g	10%
	Sugars	3.8 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		141.5 mg	10%
Iron		1.9 mg	10%
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: 42 cal (30.9%)

Protein: 37 cal (27.5%)

Carbs: 56 cal (41.6%)

About Soup with tofu and vegetables

Soup with tofu and vegetables is a wholesome dish found in various cuisines, particularly East Asian and vegetarian styles. Originating in countries like Japan, China, and Korea, it typically combines a broth base with tofu and an assortment of vegetables such as carrots, spinach, mushrooms, and bok choy. Tofu, made from soybean curds, is a rich source of plant-derived protein, while the vegetables provide vitamins, minerals, and fiber. The dish is naturally low in calories and fat yet dense in nutrients, making it a balanced option for those seeking a light but satisfying meal. Additionally, depending on the broth used, it can provide other nutrients such as potassium and antioxidants, especially from miso or bone broth bases.

Health Benefits

• High in plant-based protein: Tofu provides all nine essential amino acids, offering a complete source of protein for muscle repair and maintenance.
• Rich in vitamins and antioxidants: Vegetables like carrots and spinach are high in vitamin A and C, supporting immune function and skin health.
• Fiber-rich: The inclusion of vegetables ensures dietary fiber, which aids digestion and promotes gut health.

Dietary Considerations

Allergens: Contains soy (tofu), potential nuts or gluten (if broth or additional ingredients include allergens)

Suitable for: Vegetarian, vegan (if using vegetable broth), low-fat diets

Not suitable for: Soy-allergic diets, low-fodmap diets depending on vegetable choices

Selection and Storage

Store cooked soup in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop to maintain texture and nutrient quality.

Common Questions About Soup with tofu and vegetables Nutrition

How many calories and how much protein are in soup with tofu and vegetables?

A typical serving of soup with tofu and vegetables (about 1 cup) contains approximately 80-150 calories, depending on the ingredients and broth used. It usually provides around 6-10 grams of protein per serving, with tofu being the main protein source.

Is soup with tofu and vegetables suitable for a vegan or vegetarian diet?

Yes, soup with tofu and vegetables is naturally suitable for both vegan and vegetarian diets as long as no animal-based broths, such as chicken or beef stock, are used. Opt for a vegetable-based broth to ensure it remains vegan-friendly.

What are the health benefits of eating soup with tofu and vegetables?

This soup is nutrient-dense, offering a combination of plant-based protein from tofu, fiber, and a variety of vitamins and minerals from the vegetables. It can support digestive health, provide essential nutrients like vitamin C, vitamin A, and iron, and promote satiety while being relatively low in calories.

How much soup with tofu and vegetables should I eat in one serving?

A standard serving size is about 1 to 1.5 cups, which is sufficient for a light meal or as an appetizer. If consuming it as a main dish, you can have 2 cups paired with a side like a whole-grain roll or salad for a balanced meal.

How does soup with tofu and vegetables compare to other types of soups?

Soup with tofu and vegetables is often lower in calories and fat compared to creamy soups like clam chowder or bisques, while providing a healthier option rich in plant-based protein and fiber. It is also more nutrient-dense than simple broths without vegetables or protein, making it a well-rounded choice.

Data Sources & Scientific References