Tomato Soup Calories: Facts & Nutrition Guide

A standard 1-cup (245g) serving of canned tomato soup contains approximately 170-200 calories. Homemade versions typically range from 90-150 calories per cup depending on ingredients, while restaurant servings can exceed 250 calories due to added fats and larger portions.

Understanding the calorie content of tomato soup is essential for making informed dietary choices. Whether you're monitoring your intake for weight management or general health, knowing exactly what's in your bowl matters. This guide provides accurate, science-based information about tomato soup calories across different preparation methods and brands.

Tomato Soup Calorie Breakdown by Type

The calorie count in tomato soup varies significantly based on preparation method, ingredients, and serving size. Below is a detailed comparison of common tomato soup varieties:

Soup Type	Serving Size	Calories	Key Ingredients Affecting Calories
Standard Canned (e.g., Campbell's)	1 cup (245g)	170-200	Tomato puree, sugar, vegetable oil
"Healthy" Canned (low-sodium)	1 cup (245g)	90-120	Reduced sugar, no added fats
Homemade (basic recipe)	1 cup (240ml)	90-150	Fresh tomatoes, minimal oil, no cream
Cream of Tomato Soup	1 cup (245g)	220-280	Heavy cream, butter, cheese
Restaurant Serving	1.5-2 cups	250-400	Larger portions, added fats, bread

Factors That Impact Tomato Soup Calorie Count

Several variables affect the final calorie content of tomato soup, making it essential to understand what influences these numbers:

Ingredients Matter Most

The addition of cream, cheese, or olive oil significantly increases calorie density. A basic tomato soup made with just tomatoes, onions, and minimal oil contains around 90 calories per cup. However, adding just 2 tablespoons of heavy cream boosts the count by approximately 100 calories. Many commercial brands include sugar (8-12g per serving) which adds 30-50 calories per cup.

Serving Size Reality Check

What constitutes a "serving" varies dramatically. Canned soup labels typically define a serving as 1 cup (245g), but many people consume the entire can (about 2 cups) in one sitting. Restaurant portions often range from 1.5 to 2 cups, effectively doubling the calorie count you might expect from standard nutritional information.

Brand Comparison Insights

Not all canned tomato soups are created equal. Major brands show significant variation:

• Traditional canned varieties: 170-200 calories per cup
• "Light" or "healthy" versions: 90-120 calories per cup
• Organic brands: 130-160 calories per cup (often less sugar)
• Premium grocery store brands: 150-180 calories per cup

Nutritional Value Beyond Calories

While monitoring calories is important, tomato soup offers valuable nutrients that contribute to its overall health profile:

Lycopene Powerhouse

Cooked tomatoes contain higher levels of lycopene, a powerful antioxidant associated with reduced risk of heart disease and certain cancers. The heat from cooking breaks down cell walls, making lycopene more bioavailable. Interestingly, the small amount of fat typically added to tomato soup (like olive oil) enhances lycopene absorption.

Vitamin and Mineral Content

A standard cup of tomato soup provides approximately:

• 40% of daily vitamin C needs
• 25% of daily vitamin A requirements
• 15% of recommended potassium intake
• Significant amounts of vitamin K and folate

Smart Strategies for Lower-Calorie Tomato Soup

If you're watching your calorie intake but love tomato soup, consider these practical approaches:

Reading Nutrition Labels Effectively

When selecting canned options, focus on these label elements:

• Check the serving size versus what you'll actually eat
• Look for versions with less than 5g of sugar per serving
• Choose options with 3g or less of fat per serving
• Verify sodium content (aim for under 480mg per serving)

Simple Homemade Recipe

Creating low-calorie tomato soup at home gives you complete control. Try this basic recipe:

1. Sauté 1 chopped onion and 2 minced garlic cloves in 1 tsp olive oil
2. Add 2 lbs fresh tomatoes (or one 28-oz can no-salt-added tomatoes)
3. Include 1 cup vegetable broth and herbs (basil, oregano)
4. Simmer 20 minutes, then blend until smooth
5. Optional: Add 2 tbsp tomato paste for richer flavor without extra calories

This recipe yields approximately 100 calories per cup without compromising flavor.

Tomato Soup in Dietary Context

Understanding how tomato soup fits into your overall nutrition plan is crucial. For most adults following a 2,000-calorie diet:

• A standard serving represents 8-10% of daily calorie needs
• It can serve as a satisfying, nutrient-dense starter to meals
• Pair with a protein source (like grilled chicken) for balanced nutrition
• Consider it a vegetable serving (counts toward daily vegetable goals)

Research shows that soup consumption can increase satiety and reduce overall calorie intake during meals. A study published in the journal Appetite found that eating a low-calorie soup before a meal reduced total calorie consumption by 20% compared to the same meal without soup.

How many calories are in a cup of tomato soup?

A standard 1-cup (245g) serving of canned tomato soup contains 170-200 calories. Homemade versions typically range from 90-150 calories per cup depending on ingredients, while restaurant servings can exceed 250 calories due to added fats and larger portions.

Is tomato soup good for weight loss?

Tomato soup can be an excellent addition to weight loss plans when prepared with minimal added fats and sugars. Its high water and fiber content promotes satiety, and studies show that eating soup before meals can reduce overall calorie intake by approximately 20%. Opt for low-sodium, no-sugar-added varieties or make your own with fresh ingredients.

What makes some tomato soups higher in calories than others?

The primary factors increasing tomato soup calories are added fats (cream, butter, cheese), sugar content, and portion size. Cream-based varieties can contain 100+ additional calories per serving compared to broth-based versions. Many commercial brands add 8-12g of sugar per serving, contributing 30-50 extra calories. Restaurant portions are typically 1.5-2 times larger than standard serving sizes on nutrition labels.

How can I make lower calorie tomato soup at home?

To make lower calorie tomato soup at home, use fresh or no-salt-added canned tomatoes as your base, sauté vegetables in minimal oil (1 tsp per batch), avoid adding cream or cheese, and enhance flavor with herbs and spices instead of sugar. A basic recipe with tomatoes, onions, garlic, and vegetable broth yields approximately 100 calories per cup. Adding tomato paste can intensify flavor without adding significant calories.

Does tomato soup have nutritional benefits beyond calories?

Yes, tomato soup offers significant nutritional benefits beyond its calorie content. It's rich in lycopene (enhanced by cooking), providing antioxidant benefits. A standard serving delivers about 40% of daily vitamin C, 25% of vitamin A, and 15% of potassium needs. The small amount of fat typically in tomato soup aids absorption of fat-soluble nutrients, making it a nutrient-dense food choice when prepared healthfully.