Calories in Tomato Soup: Nutrition Facts & Serving Sizes
Per 1 serving 1 cup (248g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of tomato soup (248g) contains about 74 calories with 2g of protein, 16.4g of carbs, and 0.7g of fat. Per 100g, tomato soup provides 30 calories, making it one of the lowest-calorie hot meals you can eat. This data reflects a condensed tomato soup prepared with water. The standout micronutrient is vitamin C at 6.3mg per 100g, plus vitamin A at 10mcg and vitamin K at 1.5mcg. Tomato soup is relatively low in sodium at 33mg per 100g when made from condensed stock diluted with water. For anyone who needs a quick, low-calorie meal that actually feels filling, tomato soup is a practical choice. It provides volume, warmth, and decent carbs for 74 calories per cup, making it useful on a cut or as a pre-workout snack.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fl oz (31g) | 9.3 | 0.2g | 2g | 0.1g | 0.2g |
| 1 serving 1 cup (248g) | 74.4 | 2g | 16.4g | 0.7g | 1.5g |
| 100g | 30 | 0.8g | 6.6g | 0.3g | 0.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 30 | 2% |
| Protein | 0.8g | 2% |
| Total Fat | 0.3g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 6.6g | 2% |
| Dietary Fiber | 0.6g | 2% |
| Sugars | 4g | 8% |
| Sodium | 33mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 8mg | 1% |
| Iron | 0.5mg | 3% |
| Potassium | 112mg | 2% |
| Vitamin A | 10mcg | 1% |
| Vitamin C | 6.3mg | 7% |
| Magnesium | 7mg | 2% |
| Phosphorus | 14mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 2.5mcg | 5% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Tomato Soup
Tomato soup is one of the most calorie-efficient hot meals available. At 30 calories per 100g, it provides warmth, volume, and real nutrition without putting a dent in your daily calorie budget. This makes it especially useful on a cut when staying in a calorie deficit without feeling deprived is the main challenge.
The lycopene content in tomato soup is notable. Like other processed tomato products (juice, paste, sauce), cooking breaks down cell walls and makes lycopene more bioavailable than it is in raw tomatoes. Lycopene is a carotenoid antioxidant studied for potential benefits related to reducing oxidative damage.
Vitamin C at 6.3mg per 100g (about 15.6mg per cup) contributes to your daily target. Vitamin C supports immune function, collagen production, and helps your body absorb non-heme iron from plant foods. Pair tomato soup with a high-iron meal for better mineral absorption.
For practical nutrition, tomato soup works as a low-calorie appetizer that reduces how much you eat in a meal. Research on soup consumption shows that eating a broth-based soup before a meal reduces overall calorie intake at that meal. Starting with a cup of tomato soup before a protein-heavy main course is a simple strategy for managing total food intake on a cut.
Dietary Considerations
Tomato soup (prepared with water from condensed) is naturally vegan and gluten-free in its basic form, though many canned varieties add wheat or dairy, so check labels. It is dairy-free in water-prepared form. The carb content (16.4g per cup) makes it less ideal for strict keto but fine for low-carb diets with higher carb limits. For weight loss, tomato soup is one of the best tools available. A full cup is only 74 calories, and research supports that eating soup before meals reduces total calorie intake. Sodium varies significantly by brand, so check labels if you are on a low-sodium diet.
Daily Intake (100g)
100g of tomato soup provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in tomato soup?
One cup of tomato soup (248g) prepared with water contains about 74 calories. Per 100g, tomato soup has 30 calories. Tomato soup made with milk instead of water will have more calories and fat. Always check whether the listed calories are for condensed soup as-is or after preparation.
Is tomato soup good for weight loss?
Yes, tomato soup is excellent for weight loss. At about 74 calories per cup, it is filling, warm, and low in calories. Research shows that eating broth-based soups before meals reduces total calorie intake at that meal. It is one of the best tools for staying in a calorie deficit without feeling hungry.
How much protein in tomato soup?
Tomato soup contains 0.8g of protein per 100g, or about 2g per cup serving. It is not a significant protein source. For a more complete meal, add a protein source like grilled chicken, a boiled egg, or a side of cottage cheese.
Is tomato soup healthy?
Tomato soup is nutritious in the context of its low calorie count. It provides vitamin C, vitamin A, lycopene, and some fiber per cup. However, many commercial versions are high in sodium and may contain added sugar. Making it from scratch or choosing low-sodium canned varieties is ideal.
Is tomato soup keto-friendly?
Tomato soup is not ideal for strict keto due to 16.4g of carbs per cup. However, if your daily carb limit is higher (20 to 50g), a small portion can fit. Tomato soup made with heavy cream instead of water is often used in keto cooking, which adds fat but reduces net carbs per serving.
Is canned tomato soup the same nutrition as homemade?
Not exactly. Canned condensed tomato soup prepared with water has predictable macros (around 74 calories per cup), but commercial versions often contain more sodium and added sugar than homemade versions. Homemade tomato soup made with fresh tomatoes and no added sugar will have similar calories but lower sodium and no preservatives.
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