How many calories are in Costco’s Creamy Tomato Basil Soup? If you’ve ever savored a bowl of this comforting soup, this question might have crossed your mind. Whether you’re monitoring your calorie intake or simply curious about its nutritional profile, understanding the calorie content is essential. This article delves into the calorie count, nutritional breakdown, and health implications of enjoying this creamy favorite.
Nutritional Breakdown of Costco Creamy Tomato Basil Soup
Costco’s Creamy Tomato Basil Soup is a creamy, rich option perfect for a cold day or as a meal starter. However, it’s essential to know how it fits into your overall nutritional plan.
Calories per Serving
One serving of Costco’s Creamy Tomato Basil Soup (1 cup or 245g) contains approximately 220 calories. This calorie count is largely attributed to the creamy base, which is rich in fats.
Compared to other store-bought soups, this one falls on the higher end of the calorie spectrum, primarily due to its creamy nature. For reference, a similar serving of Campbell’s Creamy Tomato Soup contains around 140 calories, highlighting the richer, denser texture of Costco’s version.
Macronutrients
- Fats: Each serving has around 14 grams of fat, which accounts for a significant portion of the calorie content. The presence of cream contributes to the saturated fat content.
- Carbohydrates: You’ll find 20 grams of carbs per serving, with a small portion coming from sugars, likely added to balance the acidity of the tomatoes.
- Protein: With about 3 grams of protein per serving, this soup isn’t a significant protein source but does offer some.
Understanding these macronutrients helps explain how the calorie content is distributed, providing insights into whether this soup fits into specific dietary goals.
For those interested in the broader picture, it’s important to understand how to read and interpret nutritional labels. The FDA Guide on Nutrition Facts Label can be a valuable resource.
Additional Nutritional Information
- Sodium: Each serving contains 650 mg of sodium, which is about 28% of the daily recommended intake. This is something to consider, especially if you are monitoring your sodium intake for heart health. The American Heart Association’s guide on sodium provides detailed insights into why this is crucial.
- Fiber: The fiber content is relatively low at about 2 grams per serving.
- Sugars: Contains 5 grams of sugar, which may include added sugars to balance the tomato’s natural acidity.
Ingredients in Costco Creamy Tomato Basil Soup and Their Impact on Calories
Primary Ingredients
- Tomatoes: The soup’s main ingredient, tomatoes, are naturally low in calories and high in vitamins, particularly vitamin C and lycopene. Lycopene is an antioxidant known for its potential health benefits, including reducing the risk of certain cancers. To learn more, check out the benefits of lycopene in tomatoes.
- Cream: The high-fat content in cream significantly increases the soup’s caloric density. While it adds a rich texture, it also contributes to the overall saturated fat content.
- Basil and Other Herbs: These add flavor without significantly affecting the calorie count. However, they contribute to the soup’s unique taste profile.
Preservatives and Additives
Like many pre-made soups, Costco’s Creamy Tomato Basil Soup may include preservatives to extend shelf life. While these don’t add much in terms of calories, they can sometimes include hidden sources of sodium or sugars. It’s always worth reading the full ingredient list to understand exactly what you’re consuming.
Comparing Costco Creamy Tomato Basil Soup to Other Soups
Homemade Tomato Basil Soup
When comparing the caloric content of Costco’s soup to a homemade version, several factors come into play:
- Ingredients: Homemade soups allow for control over ingredients, often resulting in lower calorie counts. For instance, using less cream or a plant-based alternative can significantly reduce calories.
- Portion Control: It’s easier to manage portion sizes at home, potentially leading to lower overall consumption.
Other Store-Bought Creamy Tomato Soups
When lined up against other popular brands, Costco’s Creamy Tomato Basil Soup tends to be richer and more calorie-dense:
- Progresso’s Creamy Tomato Basil Soup contains about 140 calories per serving, making it a lighter option.
- Campbell’s Creamy Tomato Soup also comes in at around 140 calories per serving.
This comparison highlights Costco’s version as a richer, creamier option, which may be more satisfying but also more calorie-laden.
Calorie Considerations for Different Diets
Low-Calorie Diets
If you’re on a low-calorie diet, consuming Costco’s Creamy Tomato Basil Soup in moderation is key. A single serving may fit into your daily calorie goals, but pairing it with a lighter main course or side dish can help balance your intake.
Keto and Low-Carb Diets
This soup contains 20 grams of carbs per serving, making it less ideal for strict keto diets. However, for those on a low-carb diet, it can be enjoyed in moderation, particularly if paired with a protein-rich food to balance the meal.
Vegetarian and Vegan Considerations
Costco’s Creamy Tomato Basil Soup is suitable for vegetarians but not for vegans, due to the inclusion of cream. For a vegan alternative, consider making a homemade version with coconut milk or a similar plant-based cream substitute.
Health Benefits and Drawbacks
Benefits
- Rich in Vitamins: The tomatoes provide a good source of vitamin C and lycopene.
- Comforting Texture: The creamy consistency offers a comforting meal option, especially during colder months.
Drawbacks
- High Sodium Content: The soup’s high sodium level could pose health risks, particularly for those with hypertension or heart concerns. Monitoring sodium intake is crucial, as excessive amounts can lead to health issues, as detailed by the American Heart Association.
- Caloric Density: The creamy texture comes at the cost of higher calorie and fat content, which might not align with weight management goals.
How to Make Costco Creamy Tomato Basil Soup Healthier
Reducing Calorie Content
- Dilute with Broth or Water: Adding water or a low-sodium vegetable broth can reduce the calorie density per serving without drastically altering the taste.
- Use a Low-Fat or Plant-Based Cream Substitute: Swapping out the cream for a lower-fat option can significantly cut down on calories.
Enhancing Nutritional Value
- Add Vegetables: Incorporating additional vegetables like spinach or kale can boost the fiber and vitamin content while lowering the calorie-per-volume ratio.
- Pair with a Side Salad: A light side salad or whole-grain bread can create a more balanced meal, ensuring you get fiber and protein alongside your soup.
FAQs
How many calories are in a full container of Costco Creamy Tomato Basil Soup?
A full container (which typically holds 2-3 servings) can contain around 660-880 calories, depending on how much you consume. It’s essential to measure portions to avoid overconsumption.
Is Costco Creamy Tomato Basil Soup gluten-free?
Yes, this soup is generally gluten-free, but it’s always a good idea to check the label for any changes in the recipe or manufacturing process.
How can I store Costco Creamy Tomato Basil Soup after opening?
After opening, store the soup in an airtight container in the refrigerator for up to 3-4 days. Reheat only the portion you plan to eat to maintain the best texture and flavor.
Can Costco Creamy Tomato Basil Soup be frozen?
Yes, you can freeze this soup. To do so, pour it into a freezer-safe container, leaving some space for expansion, and freeze for up to 2 months. Thaw in the refrigerator overnight before reheating.
Conclusion
Costco’s Creamy Tomato Basil Soup is a delicious, comforting option, but it’s also higher in calories and sodium than many other soups. By understanding the nutritional content and making mindful choices, you can enjoy this soup as part of a balanced diet. Whether you decide to indulge as is or make modifications for a healthier version, this soup can still have a place in your meal planning.
Read More:
Tomato Basil Soup Calories: Everything You Need to Know
How Many Calories in a Bowl of Tomato Basil Soup?