Carrot soup calories come to 100 for one cup (227 g) of ready-to-serve soup and 44 per 100 g. That makes it one of the lighter bowls you can eat. The number that deserves your attention is sodium: a single cup carries 329 mg, or 14% of the daily value, and it climbs fast with second helpings.
100kcal
1 cup · 227 g, ready to serve
11%protein
3 gProtein
19 gCarbs
2.4 gFat
How to burn off 100 kcal
—Walking, brisk
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—Cycling, moderate
—Swimming
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Nutrition facts
Ready to serve · per 227 g
Calories
100 kcal
Protein
3 g
Carbohydrate
18.6 g
Fat
2.4 g
Saturated fat
0.8 g
Cholesterol
0 mg
Sodium
329 mg
Iron
0 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Carrot soup: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (227 g)
100
3 g
18.6 g
2.4 g
329 mg
5%
1 pouch (283 g)
125
3.7 g
23.2 g
3 g
410 mg
6%
100 g
44
1.3 g
8.2 g
1.1 g
145 mg
2%
3 × 1 cup (227 g)
300
8.9 g
987 mg
5 × 1 cup (227 g)
499
14.8 g
1,646 mg
A cup is 100 calories, a pouch is 125
The standard cup weighs 227 g and lands at 100 calories, about 5% of a 2000-calorie daily value. Many store-bought carrot soups come in a 283 g pouch instead, and that portion reaches 125 calories. The gap is small, but if you log by habit and always pick the cup entry, a pouch eaten straight from the package slips past your count.
Because the soup is so dilute, volume moves the total more than anything else. Two cups (454 g) come to 200 calories. Three cups (681 g) reach 300. A big pot shared over a weekend, say five cups or 1,135 g, adds up to 499 calories, still less than many single restaurant entrees.
That scaling is the soup's real strength. You can eat a generous, filling volume for a modest calorie cost. The weak spot is that the same scaling applies to sodium, which grows just as steadily with each ladle.
Carbs supply 69% of the calories
Carrot soup is a carbohydrate food first. Carbs make up 69% of its calories, fat 20%, and protein only 11%. Per 100 g that works out to 8.2 g of carbs, 1.1 g of fat and 1.3 g of protein. A cup holds 18.6 g of carbs and 2.4 g of fat.
Much of that carbohydrate is sugar from the carrots themselves. Each 100 g has 4.4 g of sugars, so a cup carries 10 g and a pouch 12.5 g. Fiber helps balance it: 1.5 g per 100 g, or 3.4 g per cup and 4.2 g per pouch.
Fat stays low, with 0.4 g of saturated fat per 100 g and 0 cholesterol. Recipes that finish the soup with cream or coconut milk will push the fat share higher, so if your version tastes rich, log it as its own entry rather than this ready-to-serve one.
Sodium is the row to watch
At 145 mg per 100 g, carrot soup is not the saltiest soup on the shelf, but portions add up. One cup brings 329 mg, which is 14% of the daily value. A full pouch carries 410 mg, or 18%.
Seconds change the picture. Two cups reach 658 mg and three cups 987 mg. Finish five cups over a couple of days and you have taken in 1,646 mg from soup alone, before bread, cheese or anything else on the table.
If you watch sodium, the cup is the portion that keeps this soup easy to fit in. Homemade batches let you control the salt directly, and a squeeze of lemon or extra herbs can carry flavor that would otherwise come from the shaker.
Add protein to turn it into a meal
A cup of carrot soup gives you just 3 g of protein, 6% of the daily value. Even three cups only reach 8.9 g. On its own it works as a starter or a light side, not a meal that keeps you full until dinner.
Pairing fixes that. A chicken or turkey sandwich, a scoop of lentils stirred in, a handful of toasted seeds on top, or a side of Greek yogurt all lift the protein without much fuss. Brands such as Health Valley Organic Lentil & Carrot Soup and Karine & Jeff Green Lentil & Carrot Soup already build legumes into the recipe.
If you want the soup to do the filling work, lean on volume: a second cup costs another 100 calories and adds more fiber. To keep track without weighing, you can snap a photo of your bowl and BodyPal will log it.
How does carrot soup compare?
Here is how carrot soup stacks up against broccoli, mushroom and tomato soup, per 100 g and per usual serving.
Verdict: For the fewest calories pick tomato soup at 83 per cup, with carrot soup close behind at 100 and mushroom at 97. Broccoli soup costs 209 calories a cup but brings the most protein at 4.3 g per 100 g, so choose it if staying full matters more than the count.
Most popular carrot soup brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Health Valley Organic Lentil & Carrot Soup1 cup · 240 g46 kcal
A 1 cup serving (227 g) is about 100 calories. A 10 oz single-serve pouch (283 g) comes to 125 calories.
Is carrot soup good for weight loss?
Carrot soup is light at 44 calories per 100 g, so a cup is 100 calories with 2.4 g fat and 3.4 g fiber.
Carrot soup vs mushroom soup: which has fewer calories?
Mushroom soup has 39 calories per 100 g and carrot soup 44, so a cup of carrot soup adds about 11 calories more (100 vs 89).
How much sugar is in carrot soup?
There are 4.4 g sugars per 100 g, which is about 10 g in a 227 g cup, alongside 18.6 g total carbs and 3.0 g protein.
How many carbs are in carrot soup?
Carrot soup has 8.2 g of carbs per 100 g and 18.6 g in one cup (227 g). A 283 g pouch holds 23.2 g. Carbs supply 69% of the soup's calories, with 3.4 g of fiber per cup.
What are the nutrition facts for carrot soup?
Per 100 g, carrot soup has 44 calories, 1.3 g protein, 8.2 g carbs, 1.1 g fat, 1.5 g fiber, 4.4 g sugars, 145 mg sodium and 0 cholesterol. One cup scales that to 100 calories.
How many calories are in a pouch of carrot soup?
A 283 g pouch of carrot soup has 125 calories, 6% of the daily value. It also carries 410 mg of sodium, 3.7 g of protein and 12.5 g of sugars.
How many calories are in 100 g of carrot soup?
There are 44 calories in 100 g of ready-to-serve carrot soup. That is about 2% of the daily value, which makes it one of the lighter soups by weight.
How much protein is in carrot soup?
Carrot soup has 3 g of protein per cup, or 1.3 g per 100 g. Protein makes up just 11% of its calories, so pair it with a protein food if you want a fuller meal.
