How many calories are in 2 cups of Beef Barley Soup?

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Quick Answer

There are approximately 300-400 calories in 2 cups of beef barley soup, depending on the specific recipe. Most beef barley soups contain around 150-200 calories per 1 cup serving.

Calories in Beef Barley Soup

The number of calories in beef barley soup can vary considerably depending on the ingredients and preparation method. Here are some general estimates:

1 cup of beef barley soup: 150-200 calories

2 cups of beef barley soup: 300-400 calories

Factors that affect the calorie content include:

Type of beef used: Leaner cuts like sirloin will be lower in calories than fattier cuts like chuck or brisket.

Amount of beef: More meat will mean more calories.
extras like vegetables, seasonings, and broth all add small amounts of calories.
Preparation method: Soups made with lots of added fat or oils will be higher in calories than those made with just a small amount of oil.

To get a more specific estimate, you would need to know the exact ingredients and amounts in the recipe.

Nutrition Facts for Beef Barley Soup

Here are the nutrition facts for a typical serving of beef barley soup made with lean beef, vegetables, pearl barley, and broth (1 cup):

Nutrient	Amount
Calories	167
Protein	15g
Carbohydrates	18g
Fiber	3g
Fat	5g
Saturated Fat	2g
Sodium	118mg

As you can see, a typical beef barley soup provides a good amount of protein from the beef as well as fiber from the barley and vegetables. It’s relatively low in fat, saturated fat, and sodium.

Calories in Common Beef Barley Soup Ingredients

To get a better idea of where the calories are coming from in beef barley soup, let’s look at the calorie content of some of the main ingredients:

Beef: 230 calories in 4 oz of lean stew beef
Barley: 193 calories in 1/2 cup pearl barley

Onion: 64 calories in 1 cup chopped onion
Carrots: 52 calories in 1 cup sliced carrots
Celery: 18 calories in 1 cup chopped celery

Broth: 15-20 calories per cup of beef broth

So in a typical beef barley soup recipe, the majority of calories come from the beef and barley. The vegetables and broth add more bulk and nutrients without too many additional calories.

Tips for Lightening Up Beef Barley Soup

If you’re looking to make a leaner, lower calorie beef barley soup, here are some tips:

Use lean cuts of beef like sirloin or round instead of chuck or brisket.
Trim any visible fat from the beef before cooking.
Use reduced-sodium broth or add less salt.

Go easy on added fats like oil or butter when sautéing the vegetables.
Load up on low-calorie vegetables like carrots, mushrooms, tomatoes, and greens.
Use a smaller amount of barley than the recipe calls for.

Season with herbs, spices, garlic, and onion rather than salt for flavor.
Skip the heavy cream or milk toppings.

Following these tips can easily shave 100-200 calories off a serving of beef barley soup.

Benefits of Beef Barley Soup

Beef barley soup makes for a hearty, nutritious meal any time of year. Here are some of the benefits of this classic soup:

Protein-rich: The beef provides high-quality protein needed for muscle maintenance, wound healing, and keeping you feeling full.
High in Fiber: Barley is a great source of fiber, which promotes digestive health and cholesterol reduction.

Rich in Vitamins and Minerals: The vegetables contain a variety of vitamins and minerals like vitamin A, vitamin C, iron, and potassium.
Comforting: The warm broth and tender beef are satisfying on a cold day.
Versatile: Beef barley soup keeps well and can be frozen, so you can make a big batch for quick meals throughout the week.

Kid-Friendly: This soup is often a hit with kids because of the tender beef chunks and noodles.

So enjoy this hearty soup guilt-free knowing that it delivers excellent nutrition in every spoonful! Just be mindful of portion sizes as the calories can add up if you overindulge.

Sample Recipe for Low-Calorie Beef Barley Soup

Here is a sample recipe for a lower calorie beef barley soup:

Ingredients:

1 lb lean beef stew meat
1 onion, diced
3 carrots, sliced

3 stalks celery, diced
1 cup mushrooms, sliced
6 cups reduced-sodium beef broth

1/2 cup pearl barley
2 bay leaves
1 tsp thyme

salt and pepper to taste

Instructions:

Trim fat from beef and cut into 1-inch cubes.
Heat a large soup pot over medium heat. Add beef and cook until browned on all sides, about 5 minutes total.

Add the onions, carrots, celery and mushrooms. Cook 5 minutes more until vegetables are softened.
Add broth, barley and bay leaves. Bring to a boil.
Reduce heat, cover and simmer for 1 hour.

Remove bay leaves. Add thyme, salt and pepper.
Simmer uncovered for 10 minutes more to thicken.
Ladle soup into bowls and garnish with extra thyme if desired.

Nutrition for 1 cup:

Calories: 167
Fat: 3g
Carbs: 18g
Protein: 15g

Buying Beef Barley Soup

If you don’t have time to make homemade beef barley soup, you can find pre-made versions at many grocery stores. Here are some tips for choosing a healthy store-bought soup:

Look for soups with around 200 calories per serving.
Aim for at least 5-10g of protein per serving.
Choose soups with less than 500mg sodium per serving.

Check the ingredient list for words like “lean” beef, lots of vegetables, and minimal added oils.
Stick to broth-based, low-fat varieties vs. cream-based soups.
Select soups without unnecessary add-ins like pasta or fried croutons.

Popular brands of canned beef barley soup include Campbell’s, Progresso, and Health Valley. Organic brands like Amy’s Kitchen and Pacific Foods also offer lower-sodium options.

For the best quality and nutrition, homemade is still the way to go. But if time is limited, there are many store-bought soups that can fill the bill when you’re craving a hot bowl of beef barley soup.

Should You Have Beef Barley Soup When Dieting?

Beef barley soup can be part of a healthy weight loss diet when eaten in moderation. It provides satiating protein and fiber to help curb appetite as well as plenty of nutrients from vitamin-rich vegetables.

Here are some tips for enjoying beef barley soup while dieting:

Stick to a 1-cup portion to keep calories in check.
Choose low-sodium varieties to minimize bloating.

Avoid creamy, high-fat versions.
Fill up on non-starchy vegetables like leafy greens for fiber.
Pair it with a side salad instead of bread.

Avoid ladling in extras like croutons, oyster crackers or cheese.
Skip the soda and have water instead.
Exercise portion control and don’t go back for seconds.

While beef barley soup can be higher in calories, focusing on lean meats and loading up on low-calorie vegetables can help keep it diet-friendly. Just keep your eye on serving sizes and enjoy it as part of a balanced, reduced-calorie meal plan for best results when trying to lose weight.

Low-Calorie Soup Alternatives to Beef Barley Soup

If you’re following a strict low-calorie diet, there are lower-calorie soup options besides beef barley soup, such as:

Chicken Noodle: 130 calories per cup

Minestrone: 115 calories per cup
Vegetable Soup: 100 calories per cup
Tomato Soup: 105 calories per cup

Black Bean Soup: 150 calories per cup
Butternut Squash Soup: 130 calories per cup
Broccoli Cheddar Soup: 130 calories per cup

French Onion Soup: 130 calories per cup
Gazpacho: 90 calories per cup

Some lower-calorie soup tips:

Choose broth-based soups instead of cream-based.
Avoid soups with lots of starchy pasta or rice.
Pick soups with lots of non-starchy vegetables.

Limit high-fat, creamy ingredients like whole milk, heavy cream, or cheese.
Stick to a single serving size instead of multiple helpings.

While lower in calories, these soup options also provide fewer grams of filling protein per serving compared to beef barley soup. But they can be a great way to limit calories when watching your weight.

Healthier Overall Meal Options

While beef barley soup can be part of a healthy diet, here are some even healthier overall meal options:

Salmon Salad: 3 oz salmon, 1 cup spinach, 1/2 cup chickpeas, 2 tbsp light dressing
Veggie Omelet: 2 egg whites, 1/2 cup veggies, 2 slices whole grain toast

Chicken Wrap: 3 oz chicken, lettuce, tomato, avocado, 2 tbsp hummus
Tuna Edamame Salad: 3 oz tuna, 1 cup edamame, greens, tomatoes, balsamic vinaigrette
Turkey Burger: Lean turkey patty, lettuce, tomato, avocado

Some tips for healthier meals:

Focus on lean proteins like fish, poultry, beans or tofu.
Load up on non-starchy vegetables.

Choose whole grains like brown rice or quinoa instead of white refined grains.
Limit high-calorie dressings, cheeses and fatty sauces.
Drink water or unsweetened tea instead of sugary beverages.

While the occasional beef barley soup can fit into a healthy diet, emphasizing more plant-based, lower-calorie options is your best bet for overall nutrition and weight control.

Conclusion

Beef barley soup can certainly be a hearty, nutritious meal when made with lean beef and lots of vegetables. For a typical recipe, a 2-cup serving contains about 300-400 calories. Exact calories will depend on the specific ingredients and preparation methods used.

To lighten up beef barley soup, choose leaner meats, load up on low-cal extras like carrots and celery, and limit added fats. When dieting, practice portion control and enjoy it alongside other low-calorie meal options. While beef barley soup has many benefits, emphasizing more frequent meals centered on plants, seafood, lean poultry and other whole foods is your healthiest bet overall.