How many calories are in 2 cups of cabbage soup?

According to nutrition data, a standard 2-cup serving of homemade, low-calorie cabbage soup contains approximately 170-182 calories, making it a highly effective and filling meal for weight management. Its high fiber and water content contribute to a feeling of fullness without a high caloric cost.

Quick Summary

The calorie count for 2 cups of cabbage soup depends on ingredients and recipe variations, but typically ranges from 150-182 calories. This low-calorie, high-fiber dish is known for aiding weight loss due to its high satiety. Common additions like lean protein or beans increase caloric and nutritional value.

Key Points

• Low Calorie: A standard homemade 2-cup serving of basic cabbage soup contains approximately 170-182 calories.

• Ingredient Dependent: The final calorie count is heavily influenced by added ingredients like meat, beans, potatoes, and cooking fats.

• High Fiber: High fiber content in cabbage and vegetables promotes a feeling of fullness, aiding in weight management.

• Nutrient Rich: Cabbage soup is a good source of vitamins C, K, B6, and antioxidants, with potential anti-inflammatory benefits.

• Versatile: Recipes can be easily modified to increase protein or fiber without significantly raising calories by adding lean meats or more vegetables.

• Homemade is Best: Preparing cabbage soup at home allows for maximum control over ingredients, especially reducing high sodium levels found in canned versions.

Understanding the Calorie Count in 2 Cups of Cabbage Soup

When it comes to understanding how many calories are in 2 cups of cabbage soup, the answer isn't always a single number. The final calorie count is heavily dependent on the ingredients used. For a basic, broth-based cabbage soup focused on weight loss, the total is usually very low, often falling between 150 and 182 calories per two-cup serving. This low-calorie density is the primary reason it's a staple for quick weight loss plans, like the well-known Cabbage Soup Diet. The main components of this base soup are cabbage, other non-starchy vegetables like carrots and celery, and a simple vegetable or chicken broth.

Factors That Influence the Calorie Count

Several factors can significantly alter the calorie content of your cabbage soup. While the base recipe is lean, additional ingredients add calories and change the nutritional profile. For example, adding lean ground beef or chicken can increase protein and caloric intake, making the soup more satiating and suitable for long-term diet plans. The addition of starchy vegetables like potatoes or beans will also push the calorie count higher, as will the use of olive oil for sautéing the base vegetables.

Toppings and Garnishes: Even seemingly small additions can impact the total. A sprinkle of cheese, a dollop of sour cream, or serving with crusty bread can all add extra calories that need to be accounted for if tracking intake carefully. For those adhering to a very low-calorie plan, it's best to stick to fresh herbs or a squeeze of lemon juice for flavor enhancement.

Homemade vs. Canned: Homemade soup is almost always the healthiest option, as you have full control over the ingredients, particularly the amount of sodium. Canned versions can be high in sodium and preservatives, so it's essential to check the label and opt for low-sodium or organic versions when possible.

Health Benefits of Cabbage Soup

Beyond its low-calorie status, cabbage soup offers several health benefits:

• High in Nutrients: Cabbage is a powerhouse of vitamins, especially Vitamin C, Vitamin K, and B6. It also provides essential minerals like manganese.
• Rich in Fiber: The high fiber content in cabbage and other vegetables aids digestion, promotes gut health, and helps you feel full longer.
• Antioxidant Properties: Cabbage contains antioxidants that help neutralize free radicals, potentially lowering the risk of chronic diseases.
• Hydrating: Since it is a broth-based soup, it contributes to your daily fluid intake, which is crucial for overall health.

Making a Healthier Cabbage Soup at Home

For a delicious and healthy cabbage soup, consider this simple list of ingredients:

• 1 head of cabbage, chopped
• 1 large onion, chopped
• 3 carrots, sliced
• 2 stalks celery, sliced
• 1 (14 oz) can diced tomatoes
• 6 cups low-sodium vegetable or chicken broth
• 2 cloves garlic, minced
• 1 tsp dried thyme
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot. Sauté the onion, carrots, and celery until softened.
2. Add garlic and cook for another minute until fragrant.
3. Stir in the chopped cabbage and cook until it begins to wilt.
4. Add diced tomatoes, broth, thyme, and seasoning.
5. Bring to a boil, then simmer for 25-30 minutes, or until vegetables are tender.

Comparison Table: Calories in Different 2-Cup Soups

Soup Type	Estimated Calories (per 2 cups)	Notes
Basic Cabbage Soup	170-182	Made with low-calorie vegetables and broth.
Creamy Butternut Squash Soup	~283	Often includes cream or coconut milk, increasing calories.
Minestrone Soup	~222	Contains beans and pasta, increasing carbs and calories.
Garden Vegetable Soup	~284	Includes more starchy vegetables, leading to higher calories.
Lentil Soup	~350+	High in protein and fiber, but also higher in calories.

Conclusion

In summary, the calorie content of 2 cups of cabbage soup is relatively low, typically ranging from 150 to 182 calories for a basic, homemade version. This makes it an excellent choice for those focused on weight loss or maintaining a healthy diet. The exact number can vary based on your recipe and the inclusion of additional ingredients. By preparing it at home and focusing on a broth and vegetable base, you can maximize its nutritional benefits while keeping the calorie count down. The soup is a filling, nutrient-dense, and flavorful option for a light meal, and an effective tool for achieving short-term weight loss goals.

InsideTracker offers a helpful comparison of homemade versus canned soups.

Key Factors for Cabbage Soup Calories

Ingredient Variation: Adding ingredients like potatoes, beans, or meat will increase the calorie count significantly. Cooking Method: Sautéing vegetables in oil adds calories; using water or low-sodium broth to sauté is a low-calorie alternative. Toppings: Garnishments such as cheese, croutons, or sour cream can increase the total caloric load. Portion Size: The 150-182 calorie estimate is for a 2-cup serving; adjusting the serving size will change the total calories. Broth Choice: Using a water or low-sodium vegetable broth keeps the calorie count minimal compared to richer, cream-based broths.

FAQs About Cabbage Soup and Calories

question: Is cabbage soup good for weight loss? answer: Yes, cabbage soup is often used for weight loss due to its low-calorie density and high fiber content, which promotes satiety and helps reduce overall caloric intake.

question: Does the Cabbage Soup Diet actually work? answer: The Cabbage Soup Diet can lead to rapid, short-term weight loss, but much of this is water weight. It's not a sustainable long-term solution and should only be followed for a very limited time due to its nutritional imbalances.

question: Why is homemade cabbage soup better than canned? answer: Homemade cabbage soup gives you complete control over ingredients, especially sodium content, which is often very high in canned versions.

question: What can I add to my cabbage soup to make it more filling without adding many calories? answer: You can add extra non-starchy vegetables like mushrooms, bell peppers, and zucchini, or increase the amount of cabbage. Lean protein sources like chicken breast or a small amount of lean ground turkey can also increase satiety.

question: Are there different calorie counts for different types of cabbage soup? answer: Yes, recipes vary widely. A simple broth-based soup with just vegetables will be much lower in calories than one with added meat, potatoes, or a cream base.

question: Can I freeze cabbage soup? answer: Yes, most cabbage soup recipes freeze very well. You can make a large batch and store it in airtight containers for up to two months.

question: Is cabbage soup healthy for everyone? answer: While generally healthy, individuals with certain conditions, like blood sugar management issues, should consult a doctor before starting a very low-calorie or restrictive diet. It can also cause digestive discomfort like bloating for some people.

Frequently Asked Questions

Is cabbage soup good for weight loss?

Yes, cabbage soup is often used for weight loss due to its low-calorie density and high fiber content, which promotes satiety and helps reduce overall caloric intake.

Does the Cabbage Soup Diet actually work?

The Cabbage Soup Diet can lead to rapid, short-term weight loss, but much of this is water weight. It's not a sustainable long-term solution and should only be followed for a very limited time due to its nutritional imbalances.

Why is homemade cabbage soup better than canned?

Homemade cabbage soup gives you complete control over ingredients, especially sodium content, which is often very high in canned versions.

What can I add to my cabbage soup to make it more filling without adding many calories?

You can add extra non-starchy vegetables like mushrooms, bell peppers, and zucchini, or increase the amount of cabbage. Lean protein sources like chicken breast or a small amount of lean ground turkey can also increase satiety.

Are there different calorie counts for different types of cabbage soup?

Yes, recipes vary widely. A simple broth-based soup with just vegetables will be much lower in calories than one with added meat, potatoes, or a cream base.

Can I freeze cabbage soup?

Yes, most cabbage soup recipes freeze very well. You can make a large batch and store it in airtight containers for up to two months.

Is cabbage soup healthy for everyone?

While generally healthy, individuals with certain conditions, like blood sugar management issues, should consult a doctor before starting a very low-calorie or restrictive diet. It can also cause digestive discomfort like bloating for some people.