Homemade tomato basil soup is a delicious and comforting soup that is full of flavor. But many people wonder just how many calories are in a bowl of this classic soup. The number of calories in tomato basil soup can vary quite a bit depending on the specific ingredients and amounts used in the recipe. However, there are some general guidelines for estimating the calorie count of homemade tomato basil soup.
Calories in Tomatoes
Since tomatoes are the main ingredient in tomato basil soup, the calorie content of the tomatoes used will significantly impact the overall calories per serving. One medium tomato (about 123g) contains around 22 calories. So for a soup recipe that calls for 2 lbs of tomatoes, that would contribute about 200 calories total to the final soup calories count.
Calories in Onions and Garlic
In addition to tomatoes, most tomato basil soup recipes also include onions and garlic. A medium onion (about 110g) contains around 44 calories, while a clove of garlic has about 4 calories. So for a recipe with 1 onion and 3-4 cloves of garlic, you can estimate around 60 calories from the onion and garlic.
Calories in Olive Oil or Butter
Olive oil and butter are commonly used to sauté the onions and garlic for the soup base. One tablespoon of olive oil contains about 119 calories, while one tablespoon of butter has about 100 calories. If a recipe calls for 2-3 tablespoons of olive oil or butter, that would add roughly 240-360 calories to the total.
Calories in Chicken or Vegetable Broth
The liquid component of tomato basil soup is usually chicken or vegetable broth. One cup of low sodium chicken broth has about 40-50 calories, while the same amount of vegetable broth contains 15-20 calories. For a pot of soup made with 4-6 cups of broth, estimate 200-300 calories from the broth.
Calories in Cream or Milk
Many homemade tomato basil soup recipes include cream or milk to give the soup a creamy texture. One cup of heavy cream contains about 800 calories, while a cup of 2% milk has around 125 calories. Just a splash or a few tablespoons of cream or milk can add 50-100 calories to each serving.
Calories in Basil and Other Herbs
Fresh or dried basil and other fresh herbs like parsley add tons of flavor to tomato basil soup with minimal calories. A quarter cup of packed fresh basil leaves contains around 3 calories, while a tablespoon of dried basil has just 1 calorie. So the herbs likely contribute only a negligible amount to the overall calories.
Putting It All Together
Taking into account all of these main ingredients, a pot of homemade tomato basil soup made with 2 lbs tomatoes, 1 onion, 3 cloves garlic, 3 Tbsp olive oil, 4 cups chicken broth, 1/4 cup heavy cream, and 1/4 cup fresh basil would contain approximately:
| Ingredient | Calories |
|---|---|
| Tomatoes | 200 |
| Onion | 44 |
| Garlic | 12 |
| Olive oil | 360 |
| Chicken broth | 200 |
| Heavy cream | 100 |
| Fresh basil | 3 |
| Total | 919 |
For a pot of soup with 8 servings, this would come out to about 115 calories per serving of homemade tomato basil soup. Of course, the exact amount can vary based on the specific quantities of ingredients used.
Variables that Impact Calories Per Serving
There are a few key factors that can raise or lower the calories per serving of homemade tomato basil soup:
- Type of oil used – Olive oil adds more calories than canola or vegetable oil
- Amount of oil used – More oil means more calories
- Type of cream added – Heavy cream has significantly more calories than half and half or milk
- Amount of cream added – A larger splash of cream increases calories
- Addition of starchy thickeners – Flour, potatoes, or rice can increase calories
- Serving size – Bigger portions mean more calories per serving
Lower Calorie Tomato Basil Soup Options
To make a lighter tomato basil soup, you can:
- Use vegetable or chicken broth instead of heavy cream
- Add just a splash of milk or half and half instead of heavy cream
- Use less oil or substitute lower calorie cooking spray
- Avoid starchy thickeners and use pureed vegetables instead
- Increase the proportion of tomatoes to oil and cream
- Garnish with Greek yogurt instead of cheese
- Fill up on low calorie soup broth before cream and oil-based garnishes
How Many Calories in Canned Tomato Basil Soup
Canned tomato basil soups can provide a convenient alternative to homemade. However, store-bought soups often contain more calories and sodium compared to homemade versions. Some popular brands of canned tomato basil soup nutrition info include:
| Brand | Serving Size | Calories |
|---|---|---|
| Campbell’s | 1 cup | 180 |
| Progresso | 1 cup | 190 |
| Wolfgang Puck | 1 cup | 140 |
| Amy’s Organic | 1 cup | 120 |
Check the Nutrition Facts label when purchasing canned tomato basil soups to compare calories and other nutrients between different brands and varieties. Low sodium and reduced fat versions may have fewer calories per serving.
Tips for Lightening Up Tomato Basil Soup
Here are some easy tips for reducing calories in both homemade and canned tomato basil soup:
1. Bulk it Up with Veggies
Add extra diced tomatoes, carrots, zucchini or spinach to pack more nutrients and fiber into each serving for minimal added calories.
2. Use Greek Yogurt Instead of Heavy Cream
Stir in a dollop of Greek yogurt instead of heavy cream. This cuts calories and boosts the protein content.
3. Go Easy on Oil
A little oil goes a long way for flavor. Saute veggies in broth or just a splash of olive oil.
4. Load Up on Herbs and Spices
Flavor up every spoonful with fresh or dried basil, oregano, parsley, garlic and crushed red pepper.
5. Pick Low-Sodium Canned Varieties
Check the sodium content on canned soups and opt for lower salt versions when possible.
6. Choose Broth-Based over Cream-Based
Broth-based tomato basil soups tend to be lower in calories than creamy, bisque-style soups.
7. Garnish with Seeds and Beans
Sprinkle some roasted pumpkin or sunflower seeds on top instead of croutons or look for versions with white beans added.
Healthy Homemade Tomato Basil Soup Recipe
This fresh, homemade tomato basil soup packs in vegetables, fiber and flavor. With just a touch of olive oil and a swirl of Greek yogurt, it provides a lighter take on a comfort food classic.
Ingredients:
- 2 tbsp olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 carrot, peeled and chopped
- 2 lbs ripe tomatoes, cored and chopped
- 4 cups low-sodium vegetable broth
- 1⁄4 cup packed fresh basil leaves, thinly sliced
- Salt and pepper to taste
- 2 tbsp nonfat plain Greek yogurt for serving
Instructions:
- Heat olive oil in a large pot over medium heat. Add onion and sauté for 5 minutes until translucent.
- Add garlic and carrots. Cook for 2 more minutes.
- Add tomatoes, broth and basil. Bring to a boil, then reduce heat and simmer for 15 minutes.
- Carefully transfer soup to a blender and puree. Return to pot and season with salt and pepper.
- Ladle soup into bowls and top each serving with a dollop of Greek yogurt.
Nutrition Info Per Serving:
Calories: 112
Fat: 4g
Carbs: 16g
Protein: 5g
Fiber: 3g
This homemade tomato basil soup provides a slim 115 calories per serving. By packing in fiber from vegetables and protein from Greek yogurt, it keeps you feeling full and provides well-rounded nutrition in each bowl.
The Bottom Line
Homemade tomato basil soup can range from around 115-200 calories per serving depending on the specific recipe and ingredients used. Going light on oil and cream and bulking up on fiber-rich veggies can create a flavorful soup with fewer calories. When buying canned soup, be sure to check labels for calories, sodium, and other nutrients to find healthier options. Whether made from scratch or the can, tomato basil soup can provide comfort along with important antioxidants like lycopene from the tomatoes. So enjoy a warm, soothing bowl of one of this classic soup.
