How Many Calories Are in a Bowl of Homemade Veggie Soup?

December 20, 2025 •

5 min read

A typical serving of vegetable soup can range from 50 to 150 calories, demonstrating how flexible this healthy dish is. The exact number of calories in a bowl of homemade veggie soup is determined by the specific ingredients you use, making it a customizable meal for weight management or just healthy eating.

Quick Summary

The calorie count of homemade veggie soup varies widely, mainly influenced by ingredients like thickeners, starchy vegetables, and fats. Customizing your recipe allows for precise calorie control.

Key Points

Calorie Variability: Homemade veggie soup can range from 50 to over 150 calories per bowl, depending entirely on the ingredients used.
Ingredient Impact: Non-starchy vegetables like cabbage and celery keep calories low, while starchy vegetables like potatoes and additions like legumes increase the calorie count.
Base Matters: A broth base is low-calorie, whereas a creamy base made with dairy, coconut milk, or flour will significantly increase the caloric density.
Control Your Sodium: Homemade soup gives you full control over the sodium content, which is often excessively high in canned versions.
Natural Flavor Boosters: Use herbs, spices, and a squeeze of lemon juice to enhance flavor without adding extra fat or calories.
Thickening Options: For a creamier soup, blend cooked vegetables or add pureed legumes instead of high-fat thickeners like butter or heavy cream.

The Calorie Calculation for Homemade Veggie Soup

Determining exactly how many calories are in a bowl of homemade veggie soup is less of a fixed number and more of a calculation based on your recipe. Because you have complete control over the ingredients, a single bowl can be as low as 50 calories or well over 200. This flexibility is what makes homemade soup a fantastic tool for managing weight and boosting your nutrient intake. Understanding the core factors influencing the final calorie count is key to creating a soup that fits your dietary needs.

The Role of Ingredient Choices

Your choice of vegetables, base, and any additional ingredients will have the most significant impact on the final nutritional profile. Not all vegetables are created equal in terms of caloric density. For example, a basic broth and cabbage soup will naturally be far lower in calories than a creamy potato and lentil variation.

High-Volume, Low-Calorie Vegetables: Incorporating a generous amount of non-starchy vegetables like cabbage, celery, spinach, zucchini, and leafy greens keeps the calorie count low while adding fiber, vitamins, and minerals. These ingredients add bulk and satiety without adding many calories.
Starchy Vegetables and Legumes: Ingredients such as potatoes, corn, and root vegetables will naturally increase the caloric density. While still healthy, using these in moderation is advisable if calorie restriction is a primary goal. Similarly, adding legumes like white beans, black beans, or lentils will increase both calories and protein, offering a more filling meal.
The Soup Base: The foundation of your soup—the broth—is a major determinant of its calorie content. A water-based or vegetable broth base is naturally low in calories. In contrast, a creamy base made with heavy cream, coconut milk, or roux (flour and butter) will dramatically increase the calorie count.

Additives and Toppings

What you add to and put on top of your soup can quickly change its nutritional value. Many delicious additions are also calorie-dense.

Healthy Additions: For low-calorie flavor, rely on fresh herbs, spices, garlic, onion, and a touch of lemon juice. These offer maximum taste with minimal caloric impact.
Calorie-Boosting Toppings: Be mindful of toppings such as croutons, shredded cheese, and a drizzle of olive oil. While small amounts can be part of a healthy diet, they can quickly elevate the calorie count of an otherwise light meal. If you desire a thicker consistency, consider blending a portion of the soup with some of the vegetables or adding puréed beans rather than high-fat thickeners.

Homemade vs. Canned: A Nutritional Overview

Choosing homemade soup offers a distinct advantage over canned varieties, primarily due to the ability to control ingredients. This control allows for managing not only calories but also sodium content, which is often excessively high in store-bought options. Many canned soups rely on preservatives and additives that homemade soup can easily avoid.


Feature	Homemade Veggie Soup	Canned Veggie Soup (Typical)
Calories per cup	50-150 kcal (depending on ingredients)	80-150+ kcal (can vary widely)
Sodium per cup	Fully controllable	Often very high (e.g., 500+ mg)
Ingredients	Fresh, whole ingredients	Processed vegetables, preservatives
Thickening	Natural (blended veggies, legumes)	Can include starches, flour, cream
Nutrition	High in fiber, vitamins, minerals	Often lower nutritional density

An Example: A Light & Healthy Homemade Veggie Soup

Here is a simple, low-calorie recipe to demonstrate how easily you can create a nutritious and filling soup.

Ingredients:

1 tbsp olive oil
1 large onion, diced
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic, minced
6 cups vegetable broth
1 (14.5 oz) can diced tomatoes
4 cups chopped cabbage
1 cup green beans
1 tsp dried oregano
Salt and black pepper to taste
Fresh parsley for garnish

Instructions:

Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery and sauté for 5-7 minutes until softened.
Add minced garlic and cook for another minute until fragrant.
Pour in vegetable broth, diced tomatoes, chopped cabbage, green beans, and oregano. Season with salt and pepper.
Bring the soup to a boil, then reduce heat and simmer for 20-25 minutes, or until all vegetables are tender.
Garnish with fresh parsley before serving.

Tips for Controlling Calories in Your Soup

Making small adjustments to your recipe can have a big impact on the final calorie count. Here are some strategies to keep your soup light and healthy:

Use Broth, Not Cream: For a creamy texture without the high calories, purée half of the broth and cooked vegetables before combining. This will naturally thicken the soup with fiber instead of fat.
Embrace Water-Rich Vegetables: Load up on vegetables with high water content, as they contribute to satiety without adding many calories. Think zucchini, bell peppers, and leafy greens.
Boost Fiber with Legumes: Adding a can of rinsed chickpeas or a handful of lentils increases the fiber and protein content, making the soup more filling and satisfying.
Go Easy on Starches and Sugars: While delicious, potatoes, corn, and excess sugar from tomato paste can add up. Balance these ingredients with more high-fiber, low-calorie options.
Flavor with Herbs and Spices: Instead of relying on butter, cream, or excessive salt, build flavor with a variety of herbs and spices. Roasting vegetables beforehand can also add a smoky depth of flavor without extra fat.
Portion Control: The final calorie count is per serving. Being mindful of your portion size is the simplest way to control your caloric intake. A single cup will contain significantly fewer calories than a large, oversized bowl.

Conclusion: Your Homemade Soup, Your Calories

Ultimately, the number of calories in a bowl of homemade veggie soup is a direct result of your conscious ingredient choices. By focusing on a broth base, loading up on high-volume, low-calorie vegetables, and utilizing natural flavor enhancers, you can create a nutritious, delicious, and deeply satisfying meal that aligns perfectly with your health goals. This customization is the greatest strength of homemade cooking. The next time you're craving a comforting bowl, remember that you hold the power to make it as healthy as you want. For more detailed information on the health benefits of different soup ingredients, visit Healthline's guide on soup health.

Frequently Asked Questions

Yes, starchy vegetables like potatoes contain more carbohydrates and calories than non-starchy vegetables such as celery and cabbage. Using fewer potatoes can help lower the overall calorie count of your soup.

Yes, homemade veggie soup is excellent for weight loss. Its high water and fiber content promote fullness and satiety, helping you feel satisfied on fewer calories, especially when eaten as a starter before a meal.

To thicken your soup without adding excessive calories, try blending a portion of the cooked vegetables into a creamy purée, or add a handful of red lentils or pureed beans. Using cornstarch or flour in moderation is also an option, though blending vegetables adds fiber.

Homemade soup is typically healthier because you control the ingredients, allowing you to limit sodium, preservatives, and added sugars commonly found in canned varieties. You can also pack it with fresher, more nutrient-dense vegetables.

Legumes do add calories, but they also provide fiber and protein, which increase satiety and make the soup more filling. They are a nutritious and calorie-efficient way to make a veggie soup heartier compared to adding cream or other fats.

The best way to add flavor is by using herbs (like oregano, thyme, and rosemary), spices (such as paprika, cumin, and black pepper), and fresh aromatics like garlic and onion. Roasting vegetables before adding them to the broth also deepens the flavor.

Yes, you can add lean protein sources such as shredded chicken breast, beans, or lentils to increase the protein content without a significant calorie increase.

Vegetable broth is a flavored liquid typically made with simmering vegetables and seasonings. Stock often has a deeper, more concentrated flavor and can contain more calories if made from a meat base, but vegetable broth and stock are often used interchangeably in homemade veggie soups.

Both fresh and frozen vegetables are excellent choices for soup. Frozen vegetables are picked at their peak ripeness and can be more convenient. They are nutritionally comparable and work well for making soup.