How many calories are in a bowl of homemade Carrot Soup?

November 30, 2025 •

4 min read

Did you know a simple, vegetable broth-based homemade carrot soup can contain as few as 71 calories per cup, making it a very low-calorie meal? The total number of calories in a bowl of homemade carrot soup is highly dependent on the ingredients used, from the liquid base to added fats and toppings.

Quick Summary

The calorie count in homemade carrot soup depends on ingredients like fats and thickeners. Learn how to control calories while maximizing nutrition in this versatile dish.

Key Points

Calorie variation: The calorie count for homemade carrot soup can range significantly, typically from around 70 to over 350 calories per serving, depending on the ingredients used.
High-calorie culprits: Heavy cream, butter, and oil are the main culprits for increasing calories and fat content in carrot soup.
Low-fat thickeners: You can achieve a creamy texture by using alternatives like low-fat milk, Greek yogurt, or pureed potatoes instead of high-fat creams.
Health benefits: Homemade carrot soup is rich in beta-carotene (converted to Vitamin A), fiber, and other antioxidants, supporting vision, immunity, and digestion.
Homemade control: Making carrot soup at home gives you complete control over ingredients, allowing you to manage sodium, fat, and preservatives more effectively than store-bought options.

The Surprising Calorie Range of Homemade Carrot Soup

A homemade carrot soup is a wholesome and healthy meal, but the number of calories can fluctuate dramatically based on the preparation method. While a basic recipe focusing on carrots and vegetable broth is naturally low in calories, additions can quickly increase the count. A light, non-creamy recipe might provide around 70-100 calories per serving, but a rich, creamy version with butter and heavy cream can easily exceed 300 calories. Understanding what variables affect the calorie count allows you to tailor the soup to your dietary needs.

How Key Ingredients Impact the Final Calorie Total

The most significant factors influencing your soup's calorie density are the fats and thickeners you choose. Here’s a breakdown:

Fats: Sautéing your onions and carrots in butter or olive oil adds flavor but also calories. Just a tablespoon of butter can add over 100 calories. Using a low-fat oil spray or water for sautéing is an effective way to reduce this.
Liquid Base: The base liquid is another key variable. A vegetable or chicken stock base keeps calories low, while a cream base (heavy cream, coconut cream) adds significant fat and calories. Even a simple addition of low-fat milk can affect the total.
Thickeners: Some recipes use thickeners like potatoes or lentils to achieve a creamier texture without heavy cream. These are healthier options but will slightly increase the overall carbohydrate and calorie count.
Toppings and Garnishes: Toppings like croutons, sour cream, and toasted seeds can add hidden calories. Opt for fresh herbs, a swirl of low-fat yogurt, or a sprinkle of paprika for a calorie-conscious finish.

Comparison of Carrot Soup Varieties


Soup Type	Typical Calories (per 1.5 cup serving)	Key Calorie Sources	Health Considerations
Basic Veggie Broth	~100 kcal	None significant; minimal fat from sautéing	Highest fiber, lowest fat, very low sodium (if using low-sodium broth).
Creamy with Heavy Cream	~350 kcal+	Heavy cream, butter/oil	Richer, more decadent flavor but significantly higher in saturated fat and calories.
Creamy with Low-Fat Milk/Yogurt	~120-150 kcal	Low-fat dairy	Achieves a smooth texture with fewer calories and less fat than heavy cream versions.
Vegan with Coconut Cream	~170-250 kcal	Coconut cream, oil	Adds richness and a distinct flavor. Still high in saturated fat compared to low-fat dairy options.

Homemade vs. Store-Bought: A Nutritional Comparison

While store-bought carrot soups offer convenience, homemade versions provide far greater control over nutritional content. Commercial soups can be surprisingly high in sodium and preservatives, ingredients you can easily regulate at home. Crafting your own soup from fresh ingredients ensures you are getting maximum nutrients like the high beta-carotene content carrots are known for, which your body converts into Vitamin A. Additionally, you can adjust fat content and seasoning to your exact preference, something impossible with pre-made options.

Health Benefits of Homemade Carrot Soup

Beyond being a low-calorie option, homemade carrot soup offers a host of health benefits. Carrots are rich in beta-carotene, an antioxidant that is essential for good vision, immune function, and skin health. Homemade soup also contributes to your daily fiber intake, which supports digestion and can help lower cholesterol. The inclusion of other vegetables and spices like garlic, ginger, and onion adds further vitamins, antioxidants, and anti-inflammatory properties. A warm bowl of this soup can also aid in hydration.

Essential Tips for a Nutritious Bowl

Choose a low-sodium broth: This allows you to control the salt content precisely. Making your own vegetable stock is even better.
Use low-fat alternatives: Instead of heavy cream, use low-fat milk, Greek yogurt, or even pureed white beans or potatoes for thickness.
Sauté with care: Use a small amount of oil or a non-stick cooking spray, or water, to sauté your aromatic vegetables like onions and garlic.
Pack in the veggies: Add other fibrous vegetables like celery and potatoes to increase volume and nutrients without piling on calories.
Flavor naturally: Enhance flavor with herbs and spices rather than high-calorie additions. Ginger, cumin, coriander, and fresh parsley are excellent choices.
Watch the toppings: For toppings, opt for low-calorie choices like fresh herbs, a sprinkle of spices, or a small spoonful of low-fat yogurt instead of croutons or rich creams.
Consider portion control: Be mindful of your bowl size. Even with a healthy soup, larger portions mean more calories.

Conclusion: A Versatile and Healthy Meal

Ultimately, a bowl of homemade carrot soup is a delicious and nutritious addition to any diet. Its calorie content is largely in your hands, determined by the ingredients you select. By making conscious choices, such as opting for low-fat alternatives and using a vegetable broth base, you can enjoy a flavorful, filling meal that is low in calories and high in essential nutrients like Vitamin A and fiber. The simplicity and versatility of the dish allow for endless customization, ensuring it can always align with your healthy eating goals. For more detailed nutritional information on carrots, a reliable source is the National Institutes of Health.(https://pubmed.ncbi.nlm.nih.gov/18374202/)

Frequently Asked Questions

Yes, homemade carrot soup can be an excellent choice for weight loss. Its primary ingredients are low in calories and high in fiber, which helps you feel full and satisfied for longer. To maximize its weight-loss benefits, focus on a recipe using vegetable broth and minimize added fats like butter or heavy cream.

You can achieve a creamy texture by adding low-calorie, nutrient-dense ingredients. Try pureeing cooked potatoes, white beans, or using low-fat milk or Greek yogurt. These options provide a smooth consistency without the high fat and calories found in heavy cream.

A single tablespoon of heavy cream can add over 50 calories to your soup. Since many creamy soup recipes call for half a cup or more, the calories can increase substantially. This is a key reason for the wide variation in carrot soup calorie counts.

Not necessarily. While vegan carrot soups avoid dairy, they may use calorie-dense alternatives like coconut cream or a significant amount of oil. For a lower-calorie vegan option, stick to a base of vegetable broth and use minimal fat.

Homemade carrot soup offers numerous benefits. It's packed with beta-carotene, which converts to Vitamin A and is crucial for vision and immune function. The high fiber content supports digestive health, while antioxidants help protect your body from free radicals.

Portion size is a critical factor for calorie intake. Even a healthy, low-calorie soup will add up if you consume a large quantity. For example, a single cup of a basic carrot soup might be 71 calories, but a large, over-sized bowl could be two or three times that amount.

Yes, you can easily control sodium by using low-sodium vegetable broth or stock. Avoid high-sodium bouillon cubes and season the soup with herbs and spices instead of relying solely on salt for flavor.