Peeled and grated, then simmered and pureed, carrots provide the tasty, nutritional backbone of carrot soup. Although the exact nutritional information varies depending on the recipe you use, most of the calories in carrot soup come from carbohydrates.
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Homemade carrot soup made with fresh carrots and fat-free milk as its main ingredients provides approximately 140 calories per serving, according to MayoClinic.com. Switch out the milk for low-sodium chicken broth and you’ll lower your caloric intake to approximately 81 calories per 1-cup serving.
A single serving of homemade milk-based carrot soup provides approximately 7 g protein, 28 g carbohydrates, and 3 g fiber. A similarly sized serving of homemade chicken broth-based carrot soup contains 3 g protein, 12 g carbohydrates and 3 g fiber.
Limit unnecessary calories and sodium by not using a lot of sugar or salt to season carrot soup. Instead, opt to enhance the soup’s naturally sweet flavor with chopped onion and an assortment of your favorite spices, such as thyme, cinnamon and ginger, suggests Evelyn Tribole, registered dietician and author of “More Healthy Homestyle Cooking.”