How Many Calories Are in a Bowl of Poblano Soup?

December 6, 2025 •

3 min read

The calorie content in a bowl of poblano soup varies widely based on ingredients and preparation methods. A light, broth-based version may contain under 200 calories, while richer, cream-based recipes can surpass 500 calories.

Quick Summary

Calorie counts in poblano soup vary by recipe. Cream, cheese, meat, and fats can increase calories, but broth-based or vegan recipes are lighter. Portion size influences the overall nutritional value.

Key Points

Calorie Range: Calorie counts range significantly, from roughly 150-250 for lighter recipes to 300-500+ for rich options.
Creamy Ingredients: Heavy cream, half-and-half, and cheese are the main factors in raising the calorie and fat content.
Low-Calorie Base: The poblano pepper has roughly 30 calories per cup.
Healthy Swaps: Use vegetable broth or plant-based milk instead of heavy cream to reduce the calories.
Homemade Control: Making the soup at home allows control over the ingredients.
Garnishes: Use toppings like sour cream and tortilla strips sparingly to reduce calories.
Protein's Influence: Chicken and other meats increase the total calories and protein of the soup.

The Calorie Spectrum of Poblano Soup

The caloric value of poblano soup is not a fixed number. Different recipes create a wide range, from simple broths to rich, creamy meals. The additional ingredients to the inherently low-calorie poblano peppers determine the final calorie count.

Key Ingredients and Calorie Impact

The base of poblano soup is the poblano pepper, which has around 30 calories per cup. Other ingredients significantly affect the calorie count:

Fats and Oils: Using butter or olive oil for sautéing adds calories. A single tablespoon of butter or oil can add over 100 calories.
Dairy Products: Creamy soups often use heavy cream, half-and-half, or sour cream, which significantly increase the calorie and fat content. A cup of heavy cream adds over 800 calories.
Cheese: Shredded cheese, like Monterey Jack or cheddar, can add over 100 calories per quarter-cup.
Protein Sources: Adding meat like shredded chicken can increase protein and fat. Creamy chicken poblano soup, for instance, has been reported to contain 292 calories per serving, with 26g of protein.
Thickeners: Some recipes use flour or butter as a roux, adding extra carbohydrates and fat calories.
Toppings: Common garnishes like tortilla strips or sour cream add extra calories.

Comparing Different Poblano Soup Recipes

Here is a calorie comparison based on recipe type, for a standard 1-2 cup bowl:


Recipe Type	Key Ingredients	Approximate Calorie Range	Sources
Simple Broth-Based	Poblanos, stock, onion, garlic, spices	~150-250 calories	,
Creamy (restaurant)	Cream, butter, cheese, chicken stock	~250-300+ calories	,
Vegan	Poblanos, corn, vegetable stock, potato	~200-300 calories	,
Creamy Chicken	Cream, chicken, cheese, butter	~290-520+ calories	,
H-E-B Creamy Poblano Noodle	Cream, chicken, noodles, butter	340 calories per box

The more indulgent the recipe, the higher the calorie count. A restaurant's "Poblano Cream Soup" may have a high calorie count due to more fats and dairy. A simple homemade vegan version made with vegetable stock will be the lowest option.

Healthier, Lower-Calorie Poblano Soup

Make adjustments for lower calorie intake:

Use Lighter Liquids: Substitute heavy cream with skim milk, cashew cream, or a small amount of low-fat Greek yogurt. Use vegetable or low-sodium chicken broth.
Reduce or Eliminate Dairy: Use plant-based, unsweetened milk to get a creamy texture without the high saturated fat. The flavor of the poblano will remain.
Watch the Fats: Use minimal olive oil, or use an oil-free method. Roast the peppers instead of frying. Roasting builds flavor without added fat.
Fill up on Vegetables: Increase the quantity of low-calorie vegetables like corn, potatoes, onions, and carrots to make the soup more filling and nutrient-dense.
Be Mindful of Garnishes: Use fresh cilantro, lime juice, or low-fat Greek yogurt instead of high-calorie toppings like sour cream and tortilla strips.

Conclusion

The calories in poblano soup depend on the preparation. Though the poblano pepper is a low-calorie vegetable, calorie-dense ingredients such as heavy cream, cheese, and fatty meats can increase the total amount. You can adapt any poblano soup recipe to match your dietary goals by being aware of the key components.

For additional nutritional information, visit the Healthline.com nutrition page for poblano peppers, linked here.

Takeaway on Poblano Soup Calories

Variable Calories: The calorie count for poblano soup is highly variable, ranging from approximately 150 to over 500 calories per bowl, depending on the ingredients.
Dairy is the Main Culprit: The highest calorie versions are typically creamy, containing heavy cream, butter, and cheese.
Lighter Options Exist: Broth-based or vegan recipes made with vegetable stock and minimal oil offer a much lower-calorie alternative.
Protein Adds Calories: The inclusion of chicken or other meats will increase the protein and fat content, thereby boosting the total calories.
Portion Size Matters: A large 2-cup bowl will contain significantly more calories than a smaller 1-cup serving.
Low-Calorie Base: The poblano pepper itself is very low in calories, making it a great, healthy base ingredient.

Frequently Asked Questions

A bowl of creamy chicken poblano soup can range from approximately 290 to over 500 calories, depending on the amount of cream, cheese, and chicken.

No, poblano peppers are naturally very low in calories. A single cup of raw poblano peppers contains only about 30 calories, along with fiber and important vitamins.

To reduce calories, use vegetable or low-sodium chicken broth instead of heavy cream, limit added oils, and opt for lighter toppings like fresh cilantro and a spritz of lime juice.

Yes. A 1-cup serving has fewer calories than a 2-cup bowl. Some recipes report a 1-cup serving to be around 200 calories, while a 2-cup bowl can be double that.

Vegan poblano soup, especially broth-based versions, typically has a much lower calorie count (around 200 calories per serving) compared to creamy versions made with dairy, which can be 300+ calories.

Yes, toppings can add a substantial number of calories. High-fat additions like sour cream, shredded cheese, and fried tortilla strips can add over 100 calories per serving.

Poblano soup can be a healthy meal, especially when prepared as a light, broth-based version with plenty of vegetables. Healthiness depends on the ingredients and portion size.