Tomato Basil Soup Nutrition Facts: Calories, Benefits & More

One cup (245g) of homemade tomato basil soup typically contains 150-200 calories, 8-10g of carbohydrates, 2-3g of protein, and 8-12g of healthy fats when prepared with olive oil. It's rich in lycopene, vitamin C, potassium, and antioxidants that support heart health and immune function.

Tomato basil soup isn't just a comforting meal—it's a nutritional powerhouse that delivers essential vitamins and disease-fighting compounds with every spoonful. Whether you're watching your calorie intake, seeking heart-healthy options, or simply want to understand what's in your favorite comfort food, this comprehensive guide breaks down exactly what tomato basil soup nutrition offers.

Why Tomato Basil Soup Deserves a Place in Your Healthy Eating Plan

When crafted with quality ingredients, tomato basil soup transforms simple pantry staples into a nutrient-dense meal that supports multiple aspects of health. Unlike many comfort foods that sacrifice nutrition for taste, this classic combination delivers both flavor and functional benefits that science continues to validate.

Complete Nutritional Breakdown Per Serving

Understanding tomato basil soup nutrition facts requires examining both macronutrients and micronutrients. The following analysis is based on a standard 1-cup (245g) serving of homemade soup prepared with olive oil, fresh tomatoes, and basil:

Nutrient	Amount Per Serving	% Daily Value	Health Significance
Calories	175	9%	Lower calorie density than cream-based soups
Total Fat	10g	13%	Primarily heart-healthy monounsaturated fats from olive oil
Saturated Fat	1.5g	8%	Minimal saturated fat content
Carbohydrates	18g	6%	Natural sugars from tomatoes with fiber content
Dietary Fiber	4g	14%	Supports digestive health and satiety
Sugars	10g	n/a	Naturally occurring from tomatoes
Protein	3g	6%	Plant-based protein contribution
Sodium	480mg	21%	Significantly lower than canned versions
Vitamin C	35mg	39%	Immune support and antioxidant properties
Vitamin A	1800IU	36%	Vision health and immune function
Potassium	650mg	14%	Blood pressure regulation
Lycopene	15mg	n/a	Powerful antioxidant linked to reduced heart disease risk

Data sourced from USDA FoodData Central (Accessed October 2023) for standard homemade preparation. Values may vary based on specific ingredients and preparation methods.

How Cooking Method Affects Nutritional Value

The way you prepare tomato basil soup significantly impacts its nutritional profile. Understanding this evolution helps maximize health benefits:

• Raw tomatoes: Contain vitamin C but minimal bioavailable lycopene
• Cooking process: Heat breaks down cell walls, increasing lycopene bioavailability by up to 35% according to research published in the Journal of Nutrition
• Adding healthy fats: Olive oil enhances absorption of fat-soluble nutrients like lycopene and beta-carotene
• Extended cooking: Longer simmering increases nutrient concentration but may reduce vitamin C content

This timeline demonstrates why properly prepared tomato basil soup delivers more nutritional value than raw tomatoes alone—the cooking process actually enhances certain health-promoting compounds.

Homemade vs. Store-Bought: A Critical Nutrition Comparison

While convenient, commercial tomato basil soups often sacrifice nutritional quality for shelf stability and mass production. This comparison reveals key differences:

Nutritional Factor	Homemade Version	Store-Bought (Canned)	Store-Bought (Frozen)
Calories per cup	175	220-280	190-240
Sodium content	480mg	700-900mg	600-800mg
Added sugars	None	5-10g	3-7g
Lycopene content	15mg	8-12mg	10-14mg
Preservatives	None	Multiple	Some
Ingredient quality	Fresh, whole ingredients	Processed tomato concentrate	Partially processed

Research from the American Heart Association confirms that reducing sodium intake by choosing homemade versions can significantly impact cardiovascular health, particularly for individuals managing hypertension.

Health Benefits Backed by Science

The nutritional components of tomato basil soup translate to specific, research-supported health advantages:

Heart Health Protection

Lycopene, the compound responsible for tomatoes' red color, has been extensively studied for cardiovascular benefits. A meta-analysis in Circulation found that higher lycopene intake correlates with a 14% reduced risk of heart disease. The potassium content (650mg per serving) also helps counteract sodium's effects on blood pressure.

Immune System Support

With 39% of your daily vitamin C needs and significant vitamin A content, tomato basil soup provides essential nutrients for immune function. The anti-inflammatory properties of basil compounds like eugenol further support immune regulation.

Digestive Health Benefits

The 4g of dietary fiber per serving promotes healthy digestion and feeds beneficial gut bacteria. Unlike cream-based soups that can cause digestive discomfort, the vegetable-based composition of tomato basil soup is generally well-tolerated.

When Tomato Basil Soup Might Not Fit Your Needs

While generally nutritious, tomato basil soup has specific context boundaries to consider:

• Acid sensitivity: The natural acidity of tomatoes may trigger symptoms for individuals with GERD or acid reflux
• Low-FODMAP diets: Traditional recipes containing garlic and onions may not suit those following strict low-FODMAP protocols
• Sodium-restricted diets: Store-bought versions often exceed recommended sodium limits for cardiac patients
• Nightshade sensitivity: Those with autoimmune conditions sensitive to nightshade vegetables should consult their healthcare provider

For these situations, modified recipes using low-acid tomatoes, omitting garlic, or preparing ultra-low-sodium versions can maintain nutritional benefits while addressing specific dietary restrictions.

Maximizing Nutritional Value: Chef's Practical Tips

As a French culinary professional, I've refined techniques that boost both flavor and nutrition in tomato basil soup:

1. Add healthy fats early: Incorporate olive oil during cooking rather than after to maximize absorption of fat-soluble nutrients
2. Don't skip the basil: Fresh basil added at the end preserves volatile compounds with anti-inflammatory properties
3. Include a pinch of baking soda: A tiny amount (1/16 teaspoon) reduces acidity without compromising lycopene content for those with sensitivity
4. Use whole canned tomatoes: When fresh tomatoes aren't in season, whole canned tomatoes in their own juice provide consistent lycopene levels
5. Add a protein boost: Stir in white beans or lentils for additional fiber and plant-based protein without altering flavor profile

Creating Your Perfect Nutrient-Dense Version

Whether you're watching calories, managing specific health conditions, or simply optimizing nutrition, these customization strategies help tailor tomato basil soup to your needs:

• For weight management: Reduce olive oil to 1 tablespoon per batch and increase vegetable content with carrots and celery
• For heart health focus: Use extra virgin olive oil and add a pinch of oregano for additional antioxidant benefits
• For enhanced protein: Blend in 1/2 cup cooked white beans per serving for a creamy texture with added protein
• For lower sodium: Prepare without added salt and use homemade vegetable broth with no-sodium seasonings
• For maximum lycopene: Simmer for at least 30 minutes with olive oil to optimize nutrient extraction

Remember that small modifications can significantly impact the tomato basil soup nutrition profile while maintaining its comforting essence. The beauty of this dish lies in its versatility—each preparation can be optimized for specific nutritional goals without sacrificing flavor.

How many calories are in a serving of tomato basil soup?

A standard 1-cup (245g) serving of homemade tomato basil soup contains approximately 175 calories. Store-bought versions typically range from 220-280 calories per serving due to added sugars and fats for preservation.

Is tomato basil soup good for weight loss?

Yes, when prepared without excessive oil or cream. With approximately 175 calories per serving and 4g of fiber, tomato basil soup provides satisfying volume with relatively few calories. The fiber content promotes fullness, making it an excellent starter or light meal option for weight management.

What makes tomato basil soup healthy?

Tomato basil soup delivers lycopene (a powerful antioxidant), vitamin C, potassium, and dietary fiber. The combination of tomatoes and olive oil enhances absorption of fat-soluble nutrients, while fresh basil contributes anti-inflammatory compounds. Properly prepared, it supports heart health, immune function, and digestive wellness.

Does cooking tomatoes reduce their nutritional value?

Cooking actually increases certain nutrients in tomatoes. While vitamin C decreases slightly with heat, lycopene becomes significantly more bioavailable—up to 35% more according to research in the Journal of Nutrition. The addition of healthy fats during cooking further enhances absorption of these beneficial compounds.

How can I make tomato basil soup lower in sodium?

To reduce sodium: use no-salt-added canned tomatoes, prepare your own low-sodium vegetable broth, omit added salt, and enhance flavor with herbs like basil, oregano, and thyme. A small pinch of baking soda (1/16 teaspoon) can reduce perceived acidity without adding sodium.