Tomato basil soup is a beloved classic, known for its comforting warmth and vibrant flavors. Whether enjoyed as a light lunch or paired with a sandwich for a heartier meal, this soup is both delicious and nutritious. But how many calories does a typical bowl of tomato basil soup contain? Understanding the caloric content of this dish can help you make informed decisions about your diet and enjoy this soup without overindulging.
What Is Tomato Basil Soup?
Tomato basil soup is a simple yet flavorful dish that combines ripe tomatoes, fresh basil, and a variety of other ingredients like onions, garlic, and broth. This soup is often pureed to a smooth consistency and can be served hot or cold, depending on the recipe. The key ingredients in this soup—tomatoes and basil—not only provide its signature taste but also offer several health benefits.
Ingredients
The traditional ingredients used in a classic tomato basil soup include:
- Fresh tomatoes (or canned tomatoes for convenience)
- Fresh basil leaves
- Garlic
- Onions
- Vegetable or chicken broth
- Olive oil or butter
- Salt and pepper
These ingredients come together to create a rich and flavorful soup that’s both satisfying and nourishing.
Cooking Methods
Tomato basil soup can be prepared using various methods, each influencing the texture and flavor of the final dish. Common methods include:
- Stovetop: The most traditional method, where the ingredients are simmered together before being blended.
- Slow Cooker: Allows the flavors to meld over time, resulting in a deeper, more complex taste.
- Roasting: Roasting the tomatoes and garlic before blending can add a smoky depth to the soup.
Calories in Tomato Basil Soup: Breakdown
The calorie content of tomato basil soup can vary widely depending on the ingredients and preparation methods used. Here’s a breakdown of the factors that influence the calorie count.
Base Calories
The base ingredients—tomatoes, basil, garlic, and onions—are relatively low in calories. For instance, one medium tomato contains approximately 22 calories, while a cup of fresh basil adds a mere 5 calories. A typical serving of tomato basil soup (about one cup) made with these basic ingredients is likely to contain around 90-120 calories.
Additional Ingredients
- Cream: Adding cream to the soup can significantly increase the calorie content, with one tablespoon of heavy cream adding around 52 calories.
- Cheese: Parmesan or other cheeses used as toppings can add another 20-50 calories per serving.
- Olive Oil or Butter: While these fats add flavor, they also increase the calorie count. A tablespoon of olive oil adds about 119 calories.
Serving Size
A standard serving size of tomato basil soup is one cup, but larger portions can double or triple the calorie count. If you’re mindful of your calorie intake, be sure to measure out your servings.
Homemade vs. Store-Bought
Homemade tomato basil soup often contains fewer calories than store-bought versions, which may include added sugars, preservatives, and higher-fat ingredients. For example, some popular store-bought soups can range from 150 to 250 calories per serving.
Low-Calorie Versions
To make a lighter version of tomato basil soup, consider:
- Using low-fat or dairy-free alternatives to cream.
- Reducing the amount of oil or butter.
- Opting for water or low-sodium broth instead of regular broth.
Factors That Influence the Calorie Content
Several factors can influence the calorie content of tomato basil soup, including the type of tomatoes used, the choice of broth, and whether or not you add cream or other rich ingredients.
Types of Tomatoes
- Fresh Tomatoes: Using fresh tomatoes keeps the calorie count lower and provides a fresh, vibrant flavor.
- Canned Tomatoes: While convenient, canned tomatoes may have added sodium, which can affect the overall nutritional profile.
- Sun-Dried Tomatoes: These add a concentrated flavor but are higher in calories.
Choice of Broth
- Vegetable Broth: Lower in calories and ideal for vegetarian and vegan diets.
- Chicken Broth: Adds a bit more flavor and calories compared to vegetable broth.
- Water: The lowest-calorie option, though it may result in a less flavorful soup.
Cream or Dairy
- Heavy Cream: Adds richness but also a significant number of calories.
- Milk or Dairy Substitutes: Lower in calories but still adds creaminess.
- No Cream: For a very low-calorie option, omit dairy altogether.
Oil and Fats
- Olive Oil: A healthier fat but high in calories.
- Butter: Adds a rich flavor but can increase the calorie count.
- No Added Fats: Cooking with minimal or no fats keeps the soup light.
Toppings
Adding toppings like croutons, cheese, or pesto can enhance the flavor but also adds calories. For a lighter version, opt for fresh herbs like additional basil or a sprinkle of nutritional yeast.
Nutritional Value of Tomato Basil Soup
Tomato basil soup offers a range of nutrients, including essential vitamins and minerals. For example, tomatoes are rich in Vitamin C and Vitamin A, both of which support immune function and skin health. Basil is another key ingredient known for its benefits. To explore the full nutritional profile and health benefits of basil, visit Healthline’s guide on basil.
Macronutrients
- Carbohydrates: Tomatoes are a good source of carbohydrates, providing energy.
- Proteins: While tomato basil soup is not a significant source of protein, adding beans or lentils can increase its protein content.
- Fats: The fat content depends on the use of oils, butter, or cream.
Micronutrients
- Vitamins: Tomatoes are rich in Vitamin C and Vitamin A, both of which are essential for immune function and skin health.
- Minerals: Basil provides magnesium, which supports muscle function, and calcium for bone health.
- Antioxidants: Tomatoes contain lycopene, a powerful antioxidant that may help protect against certain types of cancer.
To learn more about the nutritional benefits of basil, you can visit Healthline’s guide to basil.
Comparing Calories: Homemade vs. Store-Bought Tomato Basil Soup
When evaluating the nutritional differences between homemade and store-bought tomato basil soup, it’s important to consider the ingredients used. Store-bought versions often contain added sugars, preservatives, and higher sodium levels. To better understand the nutritional value of tomatoes, which are a central ingredient, you can check out WebMD’s comprehensive guide on tomato nutrition.
Popular Store Brands
Many store-bought versions of tomato basil soup contain added sugars, preservatives, and higher levels of sodium, which can elevate the calorie count. For example, a single serving from a popular brand might range from 150 to 250 calories, depending on the ingredients.
Homemade Soup
In contrast, homemade tomato basil soup allows you to control the ingredients and make healthier choices. By using fresh tomatoes, limiting the amount of oil, and skipping heavy cream, you can keep the calorie count around 90-120 per serving.
Additives and Preservatives
Store-bought soups often contain additives and preservatives that extend shelf life but can add unnecessary calories and reduce the nutritional value. Homemade soup, being free of these, is generally the healthier option.
To further understand the importance of tomato nutrition, check out WebMD’s nutritional guide on tomatoes.
How to Reduce Calories in Tomato Basil Soup
If you’re looking to enjoy tomato basil soup without consuming too many calories, here are some effective strategies:
- Using Low-Fat Alternatives: Replace heavy cream with low-fat milk, almond milk, or coconut milk to reduce the calorie content.
- Skipping the Oil: Instead of sautéing your vegetables in oil, try cooking them in a small amount of broth or water.
- Reducing Sodium: Opt for low-sodium broth and avoid adding extra salt to lower the sodium content without sacrificing flavor.
- Portion Control: Stick to a one-cup serving size to keep the calorie count in check. You can pair the soup with a salad or a slice of whole-grain bread to make the meal more filling.
Tomato Basil Soup in Different Diets
Tomato basil soup is versatile and can be adapted to fit various dietary needs.
Vegetarian and Vegan Diets
This soup is naturally vegetarian and can easily be made vegan by using vegetable broth and omitting any dairy products.
Low-Carb Diets
While tomato basil soup does contain some carbohydrates, it can be enjoyed in moderation on a low-carb diet. For a keto-friendly version, reduce the portion size and consider adding a source of fat, like olive oil or avocado.
Gluten-Free Diets
Tomato basil soup is generally gluten-free, but always check store-bought versions for any hidden gluten-containing ingredients.
Paleo and Whole30
For those following Paleo or Whole30 diets, use fresh, whole ingredients and avoid any dairy or legumes. A simple homemade version with fresh tomatoes, basil, and a compliant broth is perfect for these diets.
Common Variations of Tomato Basil Soup
There are several delicious variations of tomato basil soup that you can try, each offering a unique twist on the classic recipe.
Tomato Basil Bisque
A bisque is a richer, creamier version of the soup, often made with heavy cream and butter. While delicious, it is also higher in calories.
Creamy vs. Brothy
For those who prefer a creamier soup, adding dairy or dairy substitutes will give you a velvety texture. A brothy version, on the other hand, is lighter and lower in calories.
Roasted Tomato Basil Soup
Roasting the tomatoes before blending them into the soup enhances the flavor and adds a slight smokiness. This method can deepen the taste while maintaining a similar calorie count.
Cold Tomato Basil Soup (Gazpacho)
For a refreshing summer option, try a cold tomato basil soup or gazpacho. This version is typically lower in calories and packed with fresh, raw vegetables.
Frequently Asked Questions
What is the average calorie count in a bowl of tomato basil soup?
A typical bowl of tomato basil soup made with basic ingredients contains around 90-120 calories. However, this can vary depending on the recipe and any additional ingredients like cream or cheese.
How many calories are in tomato basil soup with cream?
Adding cream to tomato basil soup can significantly increase the calorie content. A bowl of soup with cream may contain anywhere from 150 to 250 calories, depending on the amount used.
Is tomato basil soup good for weight loss?
Tomato basil soup can be a good option for weight loss, especially if you make it at home using fresh ingredients and without adding too many high-calorie extras like cream or cheese. Its low-calorie count and high nutrient content make it a satisfying yet light meal.
Can you freeze tomato basil soup?
Yes, tomato basil soup freezes well. Store it in an airtight container, and it can last in the freezer for up to three months. When reheating, you may need to add a bit of broth or water to restore its consistency.
How can I make my tomato basil soup healthier?
To make tomato basil soup healthier, use fresh ingredients, opt for a low-sodium broth, skip the cream, and avoid adding extra oils or fats. You can also increase the nutritional value by adding more vegetables or a lean protein source.
Conclusion
Tomato basil soup is a delightful dish that can fit into a variety of diets and lifestyles. By understanding the factors that influence its calorie content and making mindful choices about ingredients and portion sizes, you can enjoy this classic soup without worrying about excess calories. Whether you prefer it creamy or brothy, homemade or store-bought, tomato basil soup remains a versatile and nutritious option that can be tailored to your taste and dietary needs.
Read More:
How Many Calories Are in Costco Creamy Tomato Basil Soup?
How Many Calories Are in Creamy Tomato Basil Soup?