Calories in Minestrone Soup: Nutrition Facts & Serving Sizes
Per 1 cup (240g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of minestrone soup (240g) contains 127 calories with 5g of protein, 20.6g of carbs, and 2.9g of fat. Per 100g, minestrone soup provides 53 calories, 2.1g protein, 8.6g carbs, and 1.2g of fat. Minestrone is a vegetable-based Italian soup typically containing beans, pasta or rice, tomatoes, and a variety of vegetables in a broth base. The standout micronutrient is vitamin A at 89mcg per 100g (214mcg per cup), derived from the tomato and vegetable content. Minestrone also provides folate at 28mcg per 100g, potassium at 255mg per 100g, and fiber at 2.4g per 100g. The sodium content is significant at 288mg per 100g, equaling about 691mg per cup, which is a notable portion of the 2,300mg daily sodium limit. Despite the sodium, minestrone is a low-calorie, high-volume food that delivers substantial fiber and micronutrients relative to its calorie count.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (240g) | 127.2 | 5g | 20.6g | 2.9g | 5.8g |
| 1 can (19 oz) (539g) | 285.7 | 11.3g | 46.4g | 6.5g | 12.9g |
| 100g | 53 | 2.1g | 8.6g | 1.2g | 2.4g |
Track Minestrone Soup in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 53 | 3% |
| Protein | 2.1g | 4% |
| Total Fat | 1.2g | 2% |
| Saturated Fat | 0.6g | 3% |
| Total Carbohydrates | 8.6g | 3% |
| Dietary Fiber | 2.4g | 9% |
| Sugars | 2.2g | 4% |
| Sodium | 288mg | 13% |
| Cholesterol | 2mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.6g | 0% |
| Cholesterol | 2mg | 1% |
| Calcium | 25mg | 2% |
| Iron | 0.7mg | 4% |
| Potassium | 255mg | 5% |
| Vitamin A | 89mcg | 10% |
| Vitamin C | 2mg | 2% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 6mg | 1% |
| Phosphorus | 46mg | 4% |
| Zinc | 0.6mg | 5% |
| Selenium | 2.2mcg | 4% |
| Folate | 28mcg | 7% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Minestrone Soup
Minestrone soup is a high-volume, low-calorie food with a strong case for weight management and general health. At just 53 calories per 100g and 127 calories per cup, it is one of the more filling foods you can eat relative to its calorie cost. The fiber at 2.4g per 100g (5.8g per cup) slows gastric emptying, which prolongs the feeling of fullness and reduces the likelihood of overeating in the hours following a meal.
The vegetable-dense base delivers a range of micronutrients that support recovery and overall health. Vitamin A at 89mcg per 100g is important for immune function, skin health, and vision. Folate at 28mcg per 100g supports DNA synthesis and red blood cell production, both of which are relevant for active adults. Potassium at 255mg per 100g helps maintain proper fluid balance and counteracts some of the blood pressure effects of sodium.
For anyone tracking macros during a cut, minestrone is a practical tool. A large bowl at 127 calories fills the stomach significantly, reducing appetite for higher-calorie foods. Adding a can of beans or some grilled chicken to a bowl of minestrone substantially increases the protein content without a major calorie penalty. The soup format also increases water intake, which supports metabolism and training performance.
Dietary Considerations
Minestrone soup is typically gluten-free when made without pasta, but traditional recipes often include small pasta shapes, making them not gluten-free. Check labels on canned minestrone or use gluten-free pasta or rice if preparing it at home. Minestrone is naturally vegan and dairy-free in most recipes. It is not keto-friendly due to the carbohydrate content from beans and pasta at 8.6g per 100g. Sodium is the primary caution at 288mg per 100g (691mg per cup). Those monitoring sodium for blood pressure or kidney health should be aware of the canned variety's sodium load. Minestrone has no common allergens beyond gluten from pasta and potentially legumes for those with bean sensitivities.
Daily Intake (100g)
100g of minestrone soup provides 3% of a 2,000-calorie diet.
Track Your Intake
See how minestrone soup fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories are in minestrone soup?
Minestrone soup contains 53 calories per 100g and 127 calories per cup (240g). A full can (539g) contains about 286 calories. These figures can vary depending on the recipe, particularly if more pasta, beans, or olive oil are added.
Is minestrone soup good for weight loss?
Yes, minestrone soup is an excellent option for weight loss. At just 127 calories per cup with 5.8g of fiber and substantial volume, it is highly satiating relative to its calorie content. Research on soup consumption shows that eating soup before a meal or as a meal reduces overall calorie intake at that sitting due to the volume and water content.
How much protein is in minestrone soup?
Minestrone soup contains 2.1g of protein per 100g and 5g of protein per cup (240g). This is relatively low on its own. Adding beans, lentils, or chicken to minestrone can raise the protein content to 15-25g per cup, making it a more complete meal for those tracking protein intake.
Is minestrone soup high in sodium?
Yes, minestrone soup is moderately high in sodium at 288mg per 100g and about 691mg per cup. Canned varieties are often even higher. If you are monitoring sodium intake, look for low-sodium canned versions or make minestrone at home where you control the salt content.
Is minestrone soup gluten-free?
Traditional minestrone contains small pasta, which is not gluten-free. However, minestrone can easily be made gluten-free by substituting rice, quinoa, or gluten-free pasta. Many canned varieties now offer gluten-free options. Always check the ingredient label if you have celiac disease or gluten sensitivity.
Is minestrone soup keto-friendly?
No, minestrone soup is not keto-friendly. It contains 8.6g of carbs per 100g, primarily from beans, pasta, and vegetables. A single cup provides 20.6g of carbs, which would use most of the daily carb allowance on a strict ketogenic diet. A bean-free, pasta-free broth-based vegetable soup would be a more keto-compatible alternative.
Track Minestrone Soup in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.