Tomato Basil Soup
A satisfying tomato basil soup that delivers 12g of protein in just 328 calories. Perfect for meal prep and healthy soups options.
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Macronutrient Breakdown
Ingredients
- olive oil
- onion diced
- garlic cloves
- vegetable or chicken broth
- fresh tomatoes
- basil
- garlic
Instructions
- 1
Heat oil in a large pot over medium heat.
- 2
Saute onion and garlic until softened.
- 3
Add broth and remaining ingredients.
- 4
Simmer for 20-30 minutes until flavors meld.
Nutrition Facts
About Tomato Basil Soup
A satisfying tomato basil soup that delivers 12g of protein in just 328 calories. Perfect for meal prep and healthy soups options.
This soups recipe provides a moderate amount of protein with 328 calories per serving.
This recipe requires some cooking experience but is straightforward to follow. The total preparation and cooking time is 38 minutes.
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Methodology & Nutrition Data Sources — Tomato Basil Soup
How we calculate Tomato Basil Soup nutrition facts: Our nutritional data is sourced from the USDA FoodData Central database (the authoritative reference used by registered dietitians and food scientists), cross-referenced with NIH Dietary Reference Intakes (DRIs) for macronutrient recommendations. Each recipe is analyzed ingredient-by-ingredient using standardized portion weights per FDA nutrition labeling regulations (21 CFR Part 101).
- Calories (328 kcal/serving): Calculated via Atwater general factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) per USDA Agricultural Research Service methodology.
- Protein (12g): Per USDA FoodData Central SR Legacy database entries, summed across all ingredients at stated portion weights. NIH DRI for protein: 0.8g/kg body weight (RDA for adults).
- Carbohydrates (24g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (4g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (5g): Dietary fiber per AOAC 985.29 method, as reported in USDA FoodData Central. FDA Daily Value reference: 28g fiber per 2,000 kcal diet.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated 2026 · Nutrition data sourced from USDA FoodData Central SR28
Frequently Asked Questions
How many calories are in Tomato Basil Soup?
Tomato Basil Soup contains approximately 328 calories per serving, making it a moderate option for a healthy soups.
Is Tomato Basil Soup good for weight loss?
Yes, Tomato Basil Soup can be part of a weight loss diet. With 328 calories and 12g of protein per serving, it helps keep you satisfied.
How much protein does Tomato Basil Soup have?
Tomato Basil Soup provides 12g of protein per serving, which is good for supporting muscle maintenance and satiety.
How long does it take to make Tomato Basil Soup?
Tomato Basil Soup takes about 16 minutes to prepare and 22 minutes to cook, totaling 38 minutes from start to finish.
Can I meal prep Tomato Basil Soup?
Yes, Tomato Basil Soup stores well in the refrigerator for 3-4 days in an airtight container.
What are the macros for Tomato Basil Soup?
Per serving: 328 calories, 12g protein, 24g carbs, 4g fat. This makes it a balanced soups option.