Discover exactly what's in your favorite comfort food. Whether you're tracking calories, managing dietary restrictions, or simply curious about the health benefits, this comprehensive breakdown of tomato basil soup nutrition facts gives you the precise information you need to make informed choices about this classic dish.
Nutritional Profile Breakdown
Understanding the complete nutritional composition of tomato basil soup helps you incorporate it effectively into your meal planning. The nutrient content varies based on preparation method and ingredients used, but we'll examine the standard nutritional profile first.
| Nutrient | Amount per 1 Cup (245g) | % Daily Value* |
|---|---|---|
| Calories | 150 | 8% |
| Total Fat | 7g | 9% |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 0mg | 0% |
| Sodium | 480mg | 21% |
| Total Carbohydrate | 18g | 6% |
| Dietary Fiber | 4g | 14% |
| Sugars | 8g | - |
| Protein | 4g | 8% |
| Vitamin A | 30% | 30% |
| Vitamin C | 40% | 40% |
| Calcium | 6% | 6% |
| Iron | 10% | 10% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Homemade vs. Store-Bought: Nutritional Differences
When comparing tomato basil soup nutrition facts between homemade and commercial versions, significant differences emerge. According to USDA FoodData Central data, store-bought versions often contain higher sodium levels—sometimes exceeding 800mg per serving—while homemade versions allow for sodium control. The USDA National Nutrient Database shows that homemade versions typically have lower saturated fat content when prepared with olive oil instead of dairy-based creams.
Commercial soups frequently include preservatives and thickeners that affect the nutritional profile. A 2023 analysis published in the Journal of Food Composition and Analysis found that store-bought tomato basil soups contained, on average, 25% more sodium and 15% less dietary fiber than homemade versions prepared with whole ingredients.
Health Benefits of Key Ingredients
The nutritional value of tomato basil soup extends beyond basic macronutrients. Tomatoes provide lycopene, a powerful antioxidant that becomes more bioavailable when cooked. Research from the National Institutes of Health indicates that lycopene absorption increases by up to 35% when tomatoes are cooked in oil—exactly how most tomato basil soups are prepared.
Fresh basil contributes flavonoids and volatile oils with anti-inflammatory properties. The cooking process affects nutrient availability differently across ingredients. While vitamin C content decreases slightly with cooking, the lycopene in tomatoes becomes more accessible to your body. This nutrient transformation timeline is crucial for understanding the true health benefits of cooked tomato products.
Customizing for Dietary Needs
Tomato basil soup nutrition facts can be adapted to meet various dietary requirements. For a lower-calorie version (approximately 100 calories per serving), replace olive oil with vegetable broth and omit cheese garnishes. Those following a low-sodium diet should be aware that store-bought versions often contain 50-75% of the recommended daily sodium limit in a single serving.
Vegetarian and vegan versions maintain similar nutritional profiles when prepared without dairy. Adding a protein source like white beans (1/2 cup adds approximately 7g of protein) transforms this soup into a more balanced meal. The American Heart Association recommends including tomato-based dishes like this in your regular meal rotation for heart health benefits.
Practical Usage Tips
When tracking tomato basil soup nutrition facts for meal planning, consider these practical tips:
- Measure portions accurately—what looks like one cup might be 1.5 cups
- When using canned tomatoes, choose no-salt-added varieties to control sodium
- Add fresh basil at the end of cooking to preserve maximum vitamin content
- Use an immersion blender for creamier texture without adding dairy
- Freeze portions in single-serving containers for convenient healthy meals
For those monitoring carbohydrate intake, note that the natural sugars in tomatoes contribute to the total carbohydrate count. A standard serving contains approximately 8g of natural sugars, primarily from tomatoes. This makes tomato basil soup nutrition facts particularly relevant for those managing diabetes or following low-carb diets.
Frequently Asked Questions
How many calories are in a cup of tomato basil soup?
A standard 1-cup (245g) serving of homemade tomato basil soup contains approximately 150 calories. Store-bought versions can range from 120-200 calories per serving depending on ingredients and preparation methods.
Is tomato basil soup good for weight loss?
Tomato basil soup can be an excellent addition to a weight loss diet when prepared with minimal added fats. With approximately 150 calories per serving and high fiber content (4g per cup), it provides satiety while delivering essential nutrients. For optimal weight management benefits, prepare it with olive oil instead of cream and avoid adding cheese or croutons.
What vitamins are highest in tomato basil soup?
Tomato basil soup is particularly rich in vitamin C (providing about 40% of daily needs) and vitamin A (providing approximately 30% of daily needs). It also contains notable amounts of vitamin K from the basil and various B vitamins from the tomatoes and other vegetables typically included in the recipe.
How does homemade tomato basil soup compare nutritionally to canned versions?
Homemade tomato basil soup typically contains less sodium (about 480mg per serving versus 800mg+ in many canned versions), more dietary fiber, and no preservatives. According to USDA data, homemade versions allow for better control of fat content and can be tailored to specific dietary needs, while canned versions often contain added sugars and thickeners that affect the overall nutritional profile.
Does tomato basil soup contain significant protein?
Standard tomato basil soup contains approximately 4g of protein per serving, which is modest but contributes to daily requirements. To increase protein content, consider adding white beans (adding about 7g of protein per 1/2 cup) or lean chicken. The protein in tomato basil soup primarily comes from the tomatoes themselves and any additional vegetables included in the recipe.
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