How many calories are in sopa de frijol? A complete nutritional guide

November 23, 2025 •

4 min read

A standard serving of sopa de frijol can have a wide range of calories, from approximately 114 kcal for a simple version to over 300 kcal for a heartier portion. The calorie count is greatly influenced by ingredients and toppings, from the bean type to additions like cheese and avocado.

Quick Summary

The calorie count of sopa de frijol varies based on ingredients, portion size, and additions. A simple bowl is low in fat, high in fiber and protein, while toppings like cheese and cream increase caloric density.

Key Points

Calorie Variation: Sopa de frijol can range from 114 to over 300 calories per serving, depending on ingredients and preparation.
Influencing Factors: Key factors include the type of beans, amount of added fats (oil, cream), and high-calorie toppings like cheese and avocado.
Nutrient-Dense Base: The basic soup of beans, vegetables, and broth is a healthy, low-fat source of protein, fiber, and complex carbohydrates.
Calorie Management: To reduce calories, use less oil, choose lighter toppings, and be mindful of your serving size.
Hearty Additions: Traditional recipes can include high-calorie items like chicharrón or meat, significantly boosting the caloric load.
Health Benefits: Beans are rich in essential minerals, aiding in digestion and providing satiating plant-based protein.

What is Sopa de Frijol?

Sopa de frijol, also known as Mexican bean soup, is a traditional dish popular in Latin America. It's usually made from blended beans (often black or pinto), cooked with vegetables like onion, garlic, and tomatoes, and then thinned with broth or water. Garnishes such as cilantro, avocado, and cheese are common. It's a popular meal or side dish, and can be a highly nutritious and affordable source of plant-based protein and fiber.

Core Nutritional Profile

The ingredients of sopa de frijol—beans, vegetables, and broth—offer a solid nutritional base. Without additions, the soup is low in fat and cholesterol and rich in complex carbohydrates, fiber, and plant-based protein. Beans are a source of iron, magnesium, and potassium, which contribute to the soup's health benefits.

Factors Influencing Calorie Count

The wide range in calorie counts for sopa de frijol is determined by several factors. The recipe and preparation method are the most significant variables. A homemade version with lean, fresh ingredients will differ from a restaurant portion or a pre-made canned option.

Here are the primary factors to consider:

Type of Beans: Different bean varieties (e.g., black beans vs. pinto beans) can have minor variations in macro composition. The main difference in caloric impact comes from how they are prepared, not the bean itself.
Fat Content: Some recipes use cooking oil. Using less oil or opting for an oil spray can reduce the calorie count.
Cream and Cheese: Many recipes use crema (Mexican sour cream) or cheese. These dairy additions add fat and calories.
Meat Additions: Some traditional recipes, especially in regions like Honduras, include pork cracklings (chicharrón) or small pork ribs for flavor and texture, increasing the soup's caloric density.
Toppings and Garnishes: Even simple garnishes like avocado, tortilla strips, or cheese can contribute a number of calories. Avocado is a healthy fat source but is also calorie-dense.
Portion Size: This is arguably the most obvious factor. A single serving can range from a small cup to a large, filling bowl. The larger the portion, the higher the calorie count will be, regardless of the ingredients.

Comparison Table: Simple vs. Hearty Sopa de Frijol


Feature	Simple Sopa de Frijol	Hearty Sopa de Frijol	Impact on Calories
Preparation Base	Cooked beans blended with water or low-sodium vegetable broth.	Cooked beans blended with chicken or beef stock, potentially with added oil for richness.	Using water or vegetable broth keeps the base calorie count low.
Added Fat	Minimal oil (e.g., 1 tsp olive oil) for sautéing aromatics.	Larger quantities of cooking oil, potentially added lard for flavor.	Extra oil or fat adds a high number of calories.
Toppings	Fresh cilantro, a few diced onions, light sprinkle of queso fresco.	Crema, a half-avocado, fried tortilla strips, chicharrones, or large quantities of cheese.	Rich, high-fat toppings significantly increase the overall calorie load.
Serving Size	Approximately 1 cup (240g).	A large bowl, often 1.5–2 cups or more.	Larger portions increase calories proportionally.

Healthy Ways to Enjoy Sopa de Frijol

Sopa de frijol can be a healthy part of a balanced diet, if you control the added fats and calorie-dense toppings. A basic bowl is an excellent source of fiber, which aids digestion and promotes a feeling of fullness. The following tips can help manage the calorie count:

Skip the oil: Sauté vegetables with water or broth. You can also use a non-stick pan.
Choose light toppings: Use cilantro, lime juice, or a small amount of cheese instead of heavy cream or avocado.
Portion control: Be mindful of serving size. A cup of soup is a nutritious start to a meal.
Embrace variety: Experiment with different bean varieties and add extra vegetables like corn, bell peppers, or nopales to boost nutrients without adding many calories.
Use healthy homemade broth: Making your own vegetable or chicken broth ensures control over sodium and ingredients. Using low-sodium broth is another option.

How to Create a Nutritious and Flavorful Sopa de Frijol

Here's a guide for a flavorful, low-calorie version:

Ingredients List:
- 2 cans of black beans, rinsed (or 3 cups cooked from scratch)
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 4 cups low-sodium vegetable broth
- 1 tsp cumin powder
- ½ tsp dried oregano
- Salt and pepper to taste
- Optional: a pinch of chipotle powder for smoky heat
Instructions:
1. In a pot, sauté onion and garlic in a bit of broth until softened. Add the cumin and oregano and toast for 30 seconds.
2. Add beans and vegetable broth. Bring to a simmer.
3. Carefully transfer the mixture to a blender and blend until smooth. For a chunkier soup, blend only half the mixture.
4. Return the soup to the pot and season with salt and pepper to taste. Simmer for another 5-10 minutes.
Suggested Toppings: Garnish with fresh cilantro and a light sprinkling of queso fresco.

Conclusion

The calorie count of sopa de frijol is variable and largely within your control. By making smart ingredient choices and being mindful of portion sizes, you can enjoy a delicious and nutritious bowl. Adapt recipes to fit your dietary goals, whether seeking a low-calorie meal or a richer dish. Focus on fresh, whole-food ingredients and prioritize homemade preparation for the most health-conscious results. For more information on healthy eating and portion control, consult resources like MyPlate.gov.

Frequently Asked Questions

Sopa de frijol is not inherently high in calories; its calorie count varies. A simple, basic version is relatively low-calorie, while additions like cream, cheese, and fatty meats can significantly increase its density.

Healthy toppings for sopa de frijol include fresh herbs like cilantro, diced onion, a squeeze of fresh lime juice, or a minimal amount of low-fat cheese. These options add flavor without increasing the calorie count.

The calorie count per serving is comparable between canned and dry beans. The primary difference is often in the sodium content, with canned beans typically having more. Rinsing canned beans can help reduce their sodium level.

To reduce calories, use low-sodium vegetable broth, minimize or eliminate added oils by sautéing vegetables in water, and choose fresh, low-calorie garnishes over high-fat options like sour cream or cheese.

Yes, it can be. A simple, homemade sopa de frijol is high in fiber and protein, which promotes fullness and can help manage appetite. Controlling portion sizes and avoiding high-calorie toppings supports a weight loss plan.

The calorie difference between black and pinto beans is minor. The overall recipe, including cooking fats and toppings, will have a far greater impact on the final calorie count than the specific bean variety.

A typical, simple bean soup will primarily have carbohydrates and protein from the beans, with a low-fat content. The exact percentage depends on the recipe and any additions, as high-fat toppings will skew the ratios.