How Many Calories Are in One Bowl of Laswa? A Detailed Nutritional Breakdown

November 14, 2025 •

4 min read

Laswa, a nutrient-packed Filipino vegetable soup, can contain as few as 50 calories per serving depending on the recipe. The answer to how many calories are in one bowl of laswa is highly variable, as the total count is directly influenced by its specific ingredients, portion size, and protein additions.

Quick Summary

The calorie count for a bowl of laswa varies based on ingredients and serving size, typically ranging from 50 to over 150 kcal. Key factors include added protein, oil, and the variety of vegetables used.

Key Points

Variable Calories: The calorie count for one bowl of laswa is not fixed, typically ranging from 50 to 150 kcal depending on the recipe.
Protein's Impact: The addition of shrimp, fish, or other proteins is the most significant factor affecting the final calorie count.
Ingredient Composition: The types of vegetables used, particularly the ratio of starchy vegetables like squash to leafy greens, influence the calorie density.
Fat and Oil: Sautéing ingredients in oil adds calories; a simpler boiling method results in a lighter, lower-calorie soup.
Nutrient-Dense: Despite its low calorie count, laswa is highly nutritious, packed with fiber, vitamins, and minerals from its diverse vegetable base.

Understanding the Caloric Content of Laswa

Laswa is a simple yet flavorful boiled vegetable soup originating from the Iloilo province in the Philippines. Its core ingredients are an assortment of fresh, local vegetables simmered in water and seasoned with salt, fish sauce, or fermented shrimp paste. Because the recipe is flexible and adapts to seasonal produce, the final calorie count is never uniform. Some recipes, emphasizing a broth-heavy, vegetable-dense approach, report a calorie count around 50 kcal per serving. Others, incorporating more protein like shrimp or thicker vegetables like squash, can result in a count around 90 to 150 kcal. The total calorie count is a sum of the individual ingredients, making it crucial to understand how each component contributes to the final nutritional value.

Factors Influencing the Calorie Count

Type of Protein: The biggest factor for increasing the calorie count in laswa is the protein source. Lean, boiled shrimp or fish adds protein and flavor with a modest increase in calories. On the other hand, using fried fish or adding processed products can significantly boost the calorie and fat content. Some traditional recipes may include dried shrimp (kalkag), which adds a small amount of flavor and calories.
Vegetable Composition: The variety and proportion of vegetables play a role. Starchy vegetables like kalabasa (squash) contribute more carbohydrates and calories than leafy greens such as alugbati or saluyot. A bowl with a higher ratio of squash to greens will naturally have more calories.
Added Fats and Oils: While laswa is typically a low-fat soup, adding a sautéed base of onions and tomatoes with oil can add extra calories. For a healthier, lower-calorie version, skip the oil and boil the ingredients directly.
Serving Size: A standard 'bowl' is not a fixed measurement. A large serving with a generous amount of protein will have more calories than a smaller one. Calorie counts from nutrition guides, like the one showing 96 kcal per serving, are based on a specific, measured quantity.
Seasoning: While seasonings like fish sauce or salt add minimal calories, some versions might use bouillon cubes or other commercial flavor enhancers that could contain additional calories and significantly increase sodium levels.

Ingredient Analysis: The Nutritional Profile of Laswa

Laswa's reputation as a healthy dish comes from its assortment of wholesome vegetables. Each common ingredient brings its own nutritional benefits.

Squash (Kalabasa): High in Vitamin A, fiber, and antioxidants, squash is a nutrient powerhouse. It provides a creamy texture and a subtle sweetness to the broth.
Okra: Known for being high in vitamins C and K, as well as folate and magnesium. Okra also lends a slight viscosity to the soup.
Moringa (Malunggay) Leaves: This superfood is packed with Vitamins A and C, calcium, and iron.
Eggplant: Provides fiber and antioxidants with very few calories.
Shrimp or Fish: The addition of lean protein sources, such as fresh shrimp, provides essential proteins and healthy fats, such as Omega-3 fatty acids, making it a more complete meal.

Lighter vs. Heartier Laswa: A Comparison


Feature	Lighter Laswa	Heartier Laswa
Estimated Calories (per bowl)	~50-80 kcal	~90-150+ kcal
Key Ingredients	Water, a wide variety of leafy greens (alugbati, saluyot), tomatoes, onions.	Heavier on squash (kalabasa), includes shrimp, fish, or other proteins.
Fats	Minimal to no added oil.	May involve sautéing ingredients in oil.
Nutrient Focus	Primarily vitamins, minerals, and fiber from leafy vegetables.	Balanced nutrients including higher protein, Vitamin A (from squash), and carbohydrates.
Flavor Profile	Clean, fresh vegetable-forward flavor.	Richer, more umami flavor from protein and squash.
Cooking Method	Simple simmering of vegetables in broth.	Ingredients may be sautéed first for a more developed flavor.

How to Control Calories When Cooking Laswa

Here are some tips to manage and reduce the calorie count in your homemade laswa, allowing you to tailor it to your dietary needs:

Prioritize Leafy Greens: Use a higher proportion of low-calorie greens like alugbati or malunggay leaves to bulk up the dish without adding many calories.
Choose Lean Protein: If adding protein, opt for fresh, boiled shrimp or simple flaked fish instead of fried varieties.
Skip the Sauté: For a lighter broth, add onions and tomatoes directly to the boiling water instead of sautéing them in oil beforehand.
Mind Your Squash: While delicious, starchy vegetables like kalabasa are denser in calories. Use them in moderation for sweetness while loading up on other veggies.
Control Portion Sizes: Be mindful of your serving size. A smaller bowl means fewer calories, and given the low-calorie nature of the soup, it can be a filling and nutritious meal.

Conclusion

The number of calories in one bowl of laswa is not a fixed number but rather a reflection of its specific recipe and portion size. While different sources cite figures ranging from approximately 50 to 150 kcal per serving, the determining factors are the type of protein used, the ratio of starchy to leafy vegetables, and the cooking method. By being mindful of these variables, you can easily control the calorie content of this healthy and versatile Filipino dish. Laswa's rich blend of vitamins, minerals, and fiber, regardless of its specific calorie count, solidifies its place as a nutritious and comforting meal choice.

For a detailed recipe example, visit this guide from Kawaling Pinoy.

Frequently Asked Questions

Laswa is a traditional Ilonggo (Filipino) boiled vegetable soup, known for its healthy and simple preparation using a variety of fresh, local vegetables and often flavored with shrimp or fish.

Yes, laswa is considered a very healthy dish. It is rich in vitamins, minerals, and fiber from its high vegetable content, and it is generally low in fat, especially when prepared without oil.

Yes, laswa can be made entirely vegan by simply omitting the shrimp or fish. The soup's flavor comes primarily from the natural sweetness of the vegetables and the seasoning.

Typical laswa ingredients include squash (kalabasa), okra, eggplant, string beans (sitaw), alugbati, malunggay leaves, onions, and tomatoes, with shrimp or fish as optional additions.

To reduce the calorie count, use lean proteins like shrimp instead of fried options, prioritize leafy greens over starchy vegetables, and avoid sautéing ingredients in oil.

A standard serving typically has around 90 to 100 kcal, but this can vary significantly based on the recipe. Some recipes can be as low as 50 kcal, while heartier versions can exceed 150 kcal.

Homemade laswa is generally healthier than canned soup. You have full control over the ingredients, allowing you to reduce sodium and avoid artificial additives or excess fats often found in store-bought products.

Yes, because laswa is packed with assorted vegetables like okra, squash, and leafy greens, it is an excellent source of dietary fiber, which aids digestion and promotes overall wellness.