Minestrone calories
A 300 g serving of minestrone is roughly 132 kcal. Per 100 g that's 44 kcal, with 22% of the energy coming from fat and 60% from carbs.
A serving covers about 7% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 103 to 161 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (300 g) |
|---|---|---|
| kcal | 44 | 132 |
| Protein, g | 1.9 | 5.7 |
| Fat, g | 1.1 | 3.3 |
| Carbs, g | 6.7 | 20.1 |
| Fiber, g | 1.4 | 4.2 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 150 g | 66 kcal | 51-81 | 2,100 |
| 1 · 300 g | 132 kcal | 103-161 | 4,100 |
| 1½ · 450 g | 198 kcal | 154-242 | 6,200 |
| 2 · 600 g | 264 kcal | 206-322 | 8,200 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 4,100 steps, or 32 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Soup is mostly water, so the bowl size and what's floating on top (sour cream, oil, meat) decide the number.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Wonton soup | 32 | 96 kcal / 300 g | 2.1 g |
| Chicken broth | 36 | 108 kcal / 300 g | 2.5 g |
| Chicken noodle soup | 41 | 123 kcal / 300 g | 3.1 g |
| Fish soup | 43 | 129 kcal / 300 g | 5.7 g |
| Tomato soup | 44 | 132 kcal / 300 g | 1.6 g |
| Minestrone | 44 | 132 kcal / 300 g | 1.9 g |
| Shchi | 46 | 138 kcal / 300 g | 3.7 g |
| Rassolnik | 52 | 156 kcal / 300 g | 3.2 g |
| Borscht | 56 | 168 kcal / 300 g | 4.2 g |
Lightest in this group per 100 g: Wonton soup.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 171550, FDC 172913 (Soup, minestrone, canned, chunky, ready-to-serve).
The ±22% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in minestrone?
Minestrone has about 44 kcal per 100 g. A typical 300 g serving is about 132 kcal, and realistically anywhere from 103 to 161 kcal depending on the recipe and portion.
How much protein is in minestrone?
1.9 g of protein per 100 g, or about 5.7 g in a 300 g serving.
Your plate isn't a lab sample
Snap your own minestrone and Kalorea estimates what's actually on your plate, with a range and macros.