Tortilla soup is a traditional Mexican dish made with tomatoes, chicken, chiles in adobo sauce and, of course, tortillas. A calorie-rich food, tortilla soup gets much of its nutritional value from carbohydrates and fats, particularly saturated fats.
There are so many variations to tortilla soup, including chicken tortilla soup which has fewer carbs than the meat-free version. Taco soup is another similar and delicious dish that usually features beans and ground beef.
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Here's everything you need to know about the nutrition and calories in tortilla soup and taco soup.
To cut down on calories, use less corn in your soup recipe and opt for corn tortillas instead of flour.
Tortilla Soup Calories and Nutrition
Plain, traditional tortilla soup is made with ingredients like oil (olive or vegetable), broth, chiles, onions, tomato and garlic, and garnished with thin-sliced tortillas, diced avocado, crumbled cotija cheese and freshly chopped cilantro. People often add beans in their tortilla soup for additional fiber and protein.
Here's a breakdown of the tortilla soup calories and nutrition info per 1-cup serving, according to the USDA:
- Calories: 281
- Total fat: 18.3 g
- Saturated fat: 6.6 g
- Cholesterol: 29 mg
- Sodium: 667 mg
- Carbohydrates: 18 g
- Sugar: 1.4 g
- Fiber: 5.1 g
- Protein: 11.6 g
This is just one example of the nutrient profile for tortilla soup, and it's based on a homemade recipe. If your tortilla soup is store-bought, from a restaurant, or made with different ingredients, the amounts of some nutrients may vary.
Tortilla Soup Calories and Macros
Tortilla soup may be high in carbs and fat. Keep in mind that preparing your own soup can help you limit the calories, fat, sodium and sugar in your meal.
- Calories: One cup of tortilla soup has 281 calories.
- Total fat: One cup of tortilla soup has 18.3 grams of total fat, which includes 6.6 grams of saturated fat and 0 grams of trans fat.
- Carbohydrates: One cup of tortilla soup has 18 grams of carbs, which includes 5.1 grams of fiber and 1.4 grams of sugar.
- Protein: One cup of tortilla soup has 11.6 grams of protein.
Although tortilla soup is nutritious, providing vitamins, minerals and calories, the soup is also high in saturated fats, with nearly 7 grams of saturated fat per cup.
If you're eating around 2,000 calories per day, limiting saturated fat to 13 grams per day or less can help lower your risk of heart disease, per the American Heart Association (AHA).
Chicken Tortilla Soup Calories and Nutrition
You can also use chicken as the main protein source in your tortilla soup. Chicken tortilla soup calories and nutrition information will vary based on whether you're buying a pre-made, packaged soup or you're making your own.
According to the USDA, 1 cup of O Organiics chicken tortilla soup has:
- Calories: 140
- Total fat: 6 g
- Saturated fat: 2 g
- Trans fat: 0 g
- Cholesterol: 24.5 mg
- Sodium: 860 mg
- Carbohydrates: 14 g
- Sugar: 3 g
- Fiber: 2 g
- Protein: 8 g
Chicken Tortilla Soup Calories and Macros
Chicken tortilla soup, if made without beans, will have fewer calories, carbs and fibers than plain tortilla soup made with beans.
- Calories: One cup of chicken tortilla soup has 140 calories.
- Total fat: One cup of chicken tortilla soup has 6 grams of total fat, which includes 2 grams of saturated fat and 0 grams of trans fat.
- Carbohydrates: One cup of chicken tortilla soup has 14 grams of carbs, which includes 2 grams of fiber and 3 grams of sugar.
- Protein: One cup of chicken tortilla soup has 8 grams of protein.
Taco Soup Calories and Nutrition
Taco soup is slightly different from tortilla soup. While tortilla soup is more broth-and-tomato-based with a thin, watery consistency, taco soup is a bit heavier (similar to a chili consistency), and typically includes both beans and meat with classic taco seasonings for flavor. Beef and red kidney beans are high-protein foods that are often used in taco soup.
According to the USDA, a 1-cup serving of taco soup will give you:
- Calories: 265
- Total fat: 5 g
- Saturated fat: 2 g
- Trans fat: 0 g
- Cholesterol: 28 mg
- Sodium: 503 mg
- Carbohydrates: 39 g
- Sugar: 10 g
- Fiber: 5 g
- Protein: 19 g
Taco Soup Calories and Macros
Thanks to the addition of beans and meat, taco soup usually has more protein and fiber than tortilla soup. The seasoning in taco soup may also be high in sodium.
The amount of saturated fat in taco soup will change depending on the type of meat you use. Lean ground beef or lean ground turkey can reduce the amount you're getting from your meal while keeping the protein high.
- Calories: One cup of taco soup has 265 calories.
- Total fat: One cup of taco soup has 5 grams of total fat, which includes 2 grams of saturated fat and 0 grams of trans fat.
- Carbohydrates: One cup of taco soup has 39 grams of carbs, which includes 5 grams of fiber and 10 grams of sugar.
- Protein: One cup of taco soup has 19 grams of protein.
Pre-made soups are often high in sodium, but making your own at home can help you keep your meal nutritious. Try cutting down the sodium by adding more spices instead of salt for flavor.
Limiting sodium in your diet to 1,500 milligrams per day or less can significantly reduce your risk of heart disease and related complications, according to the AHA.