How many calories are in soup: table of popular types and how to reduce their calorie content?

Why do you need to know your daily calorie intake?

Of course, if you are in great shape and eat right, then you don’t need to know about it. If you can’t get rid of a couple of extra pounds even though you are on a diet, it is imperative to know the number of calories you eat per day. After all, even if their quantity is insufficient, the body will not be able to waste your accumulated kilograms, fearing that “hungry” days will soon come.

For example, a girl, based on her age and activity, needs an average of 1600-2200 calories per day. In this case, food should include fats, proteins and carbohydrates in a ratio of 15%, 25% and 60%.

Using the table, you can choose your favorite dishes that will be tasty and satisfying. The table shows not only the calorie content of the finished dish, but also the content of proteins, fats and carbohydrates. All data is given per 100 grams of product.

Calorie table for salads

The calorie content of any salad depends on the ingredients. Pay attention to dishes that include healthy foods - vegetables, lean meat, eggs, low-fat cheeses. In addition to the fact that a serving of this salad contains a small number of calories, your body will receive many vitamins and nutrients. Calorie table for salads

The table shows that the lowest calorie content is for salads prepared from fresh vegetables and sauerkraut, and the highest is for holiday salads dressed with mayonnaise. Even Caesar salad, which many people mistakenly consider to be dietary, contains about 300 calories!

Remember that the table does not indicate the exact number of calories, since this indicator depends on what you season the salad with and in what quantity. For example, mayonnaise and sauces, especially high-fat ones, can turn a healthy light salad into a very fatty and high-calorie salad.

It is better to replace mayonnaise with unsweetened yogurt, which has only 15 calories per tablespoon and less than one gram of fat. As for the usefulness of the included ingredients, for example, eggs and meat are a good source of protein, vegetables contain vitamins and fiber. While dishes with different types of sausages and smoked meats contain salt, preservatives and a lot of fat.

Harm of soups

Oddly enough, the first course also has opponents who believe that it can cause harm.

Here are their main arguments:

1. 70% of vitamins and biologically active substances are destroyed during cooking.
2. The broth is almost instantly absorbed by the intestines. Undigested meat extracts, which the liver does not have time to process, cause harm to the body.

1. When cooked, antibiotics and hormonal growth stimulants contained in meat are completely transferred into the broth.
2. The harm of first courses is also due to increased fat content. Rich broth increases cholesterol in the blood, clogs blood vessels, overloads the liver, adds extra pounds and increases the risk of tumors. It is hardly possible to recommend such a soup for weight loss and health improvement.

It turns out that the harm of this dish to the body has quite tangible consequences?

How to cook properly

Should you include it in your diet? Definitely yes. You just need to cook it correctly.

To make a “safe” broth:

• give preference to meat from young animals
• Remove the skin from the bird before cooking
• choose lean meats that contain minimal cholesterol
• drain the first broth
• use melt water whenever possible
• It is better to stew vegetables until half cooked and put them in a dish at the very end of cooking.

Types and advantages of the cabbage diet

Calorie table for soups

The same can be said about the calorie content of soup.
Any dish directly depends on the products that are included in it. It is also important what broth the soup was prepared with - lean beef, fatty pork or diet chicken. The table shows that the broth contains a minimum number of calories, but when you add cereals, pasta, or frying in oil, the calorie content increases significantly. Calorie table for soups

The same can be said about the calorie content of soup. Any dish directly depends on the products that are included in it. It is also important what broth the soup was prepared with - lean beef, fatty pork or diet chicken. The table shows that the broth contains a minimum number of calories, but when you add cereals, pasta, or frying in oil, the calorie content increases significantly.

At the same time, even low-calorie soup provides good saturation, so first courses are often included in many diets. Such dishes include mushroom, chicken, and also fashionable vegetable puree soup, of course, without frying.

Benefits of soups

Vegetable soups are very beneficial for humans, as they can provide a large amount of vitamins, and they have a good effect on the human digestive system. Vegetables fried in oil or fat play an important role when preparing soup. It is known that during the cooking process many vitamins are destroyed and evaporated. And short-term frying creates a crust on the product that holds them.

Soups with the addition of pasta and rice are very satisfying, and after them the feeling of fullness does not go away for a long time, which makes them doubly useful for humans. After all, the calorie content of most soups is low, and having eaten enough of them, you can minimize the consumption of high-calorie main courses and sweets.

The taste and color of the soup largely depends on the spices and seasonings added to it. When preparing this dish, cooking time plays a big role, which should not be exceeded. After all, if you cook the soup for too long, the products included in its composition will take the form of porridge, their taste will deteriorate, and most of the vitamins and other useful substances will be destroyed.

When serving soup, you can add sour cream or mayonnaise, regardless of how, what broth it is cooked in and with what. It's a matter of taste.

Considering all the beneficial properties of soup, nutritionists recommend including this dish in your daily diet for the proper functioning of the digestive system, obtaining sufficient energy and good health. A proper lunch is never complete without properly prepared soup as the first course!

Calorie table for second courses

Lunch should be the most satisfying meal of the day, but moderate in calories.
The category of “highest fat and high-calorie dishes” listed in the table includes fried pork cutlets, breaded chicken and fish, and fast food from McDonald’s. Calorie table for second courses

When calculating the calorie content of ready-made dishes, do not forget that meat, fish and seafood contain water (especially when frozen), which increases the volume of the food. When cooked, meat loses from 15 to 40% of its original weight. Weight loss depends on the time and type of heat treatment. As for the ratio of fats and proteins in boiled and raw meat, it also does not remain unchanged.

In fried meat, the fat content increases significantly.

Calorie table for cereals and side dishes

There are a lot of calories in porridge, even when compared with potatoes or pasta, but the benefits of the first course are greater.
Any type of cereal is a source of B vitamins and microelements. Eat porridge for breakfast, then the calories will not harm your figure, but will benefit your body. The table shows the calorie content of porridges cooked in water and milk, without added sugar, as well as ready-made side dishes from cereals. Calorie table for cereals and side dishes

The calorie table file for ready-made meals can be downloaded for free from the link - https://yadi.sk/i/0P6o8_komKuwm.

Remember that 10 grams of butter added to a bowl of porridge doubles the calorie content!

It should be understood that in the table all data on the calorie content and nutritional content of ready-made dishes are relative. The bottom line is that the content of carbohydrates, fats and proteins in any product depends on various factors: its variety, recipe features, technological processing.

Cream soups

Puree soup, or cream soup, is a thick soup made from ingredients that have been pureed in a blender or simply pureed. Nutritious, tasty, light, well absorbed by the body, looks appetizing, and most importantly - almost always low in calories. Often used in therapeutic diets and baby food. Served both hot and cold.

Creamy champignon soup (78 kcal)

Place 600 g of champignons in 1 liter of boiling water. After boiling, remove after 3 minutes and drain in a colander. Once cooled, cut into thin slices. Chop 2 large onions and simmer in oil. Once browned, add champignons. After 5 minutes, add the overcooked mushroom broth to the boiling mushroom broth and reduce the heat to low.

Dissolve 40 g of lean butter in a frying pan, add 60 g of oatmeal, pour in 50 ml of mushroom broth, stir thoroughly, and after boiling, place in a common saucepan.

Cook until the champignons are fully cooked (about half an hour), leave to cool. Chop 10 g of dill, cilantro and basil and add to the soup. A little salt and pepper. Beat in a blender. Pour in 200 ml of low-calorie (10%) cream. Stir thoroughly. Boil. Serve with garlic croutons or croutons.

Broccoli cheese cream soup (89 kcal)

Norwegian national cuisine offers a light and low-calorie cream soup made from broccoli and goat cheese.

Disassemble 500 g of broccoli into florets, throw into boiling salted water (250 ml), after 3 minutes, drain in a colander, place in a saucepan and cover with ice water for 2 minutes. Use the broccoli stalk too: chop it together with 10 g of parsley. Dissolve 40 g of melted butter in a frying pan, add herbs and chopped onion, fry until beautiful golden brown.

Pour the water in which the inflorescences were cooked into 500 ml of chicken broth and bring to a boil. Place the roast and ½ of the total volume of broccoli into it. Cook over low heat for a quarter of an hour. Let cool slightly. Beat in a blender. Add the remaining half of the cabbage (whole inflorescences), pour in 200 ml of dietary (10%) cream. A little salt and pepper. Stir thoroughly. Boil. Add 100 g of grated goat cheese (can be replaced with any soft cheese). Switch off. Leave for 10 minutes covered.

Cheese can be added directly to plates. This soup can easily be made vegetarian by replacing the chicken broth with vegetable broth.

Classic pumpkin puree soup (58 kcal)

You will need a 2-kilogram pumpkin, preferably an unsweetened variety (Stofuntovaya, Figolistnaya). Cut off the bottom and top. Cut into 2 parts. Clean out the pulp and seeds. Cut the halves into 2 parts again. Grease each one inside and out with oil. Place cut side down on a baking sheet lined with parchment. Keep in the oven for 40 minutes at 200°C. Leave to cool. Grind 1 onion and 1 garlic clove, simmer them with salt and butter until golden brown.

Remove the skin from the baked pumpkin and dice the pulp into small cubes. Mix them with onion-garlic mixture. Sprinkle with cinnamon, nutmeg, cloves, pepper. Pour 1 liter of vegetable broth, boil, cook under a closed lid over low heat for a quarter of an hour. Pour in 100 ml of dietary (10%) cream, turn off a few seconds before boiling. Beat in a blender. Garnish with toasted pumpkin seeds when serving.

Creamy creamy soup (39 kcal)

Cut 500 g of new potatoes into bars, 500 g of leek into cubes. Pour in 1.5 liters of water. Boil, cook for 20 minutes. Beat in a blender. Pour in 100 ml of low-calorie (10%) cream. Blend in blender again. A little salt. Boil again. Add croutons or croutons.