⏱ 25 min total

Cream of Zucchini Soup

Name: Cream of Zucchini Soup
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Ingredients: ⅛ small Onion; ½ clove Garlic; ¾ medium Zucchini; 1 cup Vegetable broth; ½ tbsp Sour cream; ¼ dash Salt; ¼ dash Black pepper; 1 tbsp Parmesan cheese

Per 1 serving · 410 g · 8 ingredients

Calories

4%
of a 2,000 cal day

Protein
6.1g
30% of calories
Carbs
8.4g
41% of calories
Fat
2.7g
30% of calories

Portion

✓ Low fat

At a glance

One serving of Cream of Zucchini Soup (410 g) has 79 calories, with 6.1 g of protein, 8.4 g of carbohydrates and 2.7 g of fat. Most of its energy comes from carbs (41% of calories). It is high in Vitamin C (31% DV). Keep an eye on sodium, which provides 48% of the daily value.

Per 100 g

19cal

very low energy density

Protein per 100 cal

7.8g

Net carbs

carbs minus fiber

Fiber

1.7g

4.1 g sugar

High in

20%+ of the daily value

Vitamin C31%

Good source of

10–19% of the daily value

Vitamin B619%
Folate (B9)10%
Calcium10%
Potassium10%
Phosphorus15%
Manganese12%

Watch

20%+ of the daily value

Sodium48%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 20 min

1
Add the vegetable broth, onion, garlic, and zucchini to a large pot and bring to a gentle boil over medium heat.
2
Reduce to a simmer, cover, and cook until the vegetables are very tender, about 20 minutes.
3
Remove from heat and blend with an immersion blender until mostly smooth. Add the sour cream and blend again until silky; season to taste with salt and pepper.
4
Ladle into bowls and serve hot, finishing each portion with a sprinkle of Parmesan.

Vitamins & minerals

Amounts for 1 serving (410 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	34 μg	4%
Vitamin C	28 mg	31%
Vitamin D	0 μg	0%
Vitamin E	0.2 mg	1%
Vitamin K	7 μg	5%
Thiamine	0.1 mg	7%
Riboflavin (B2)	0.1 mg	9%
Niacin	1 mg	4%
Vitamin B6	0.2 mg	19%
Folate (B9)	38 μg	10%
Vitamin B12	0.1 μg	5%
Pantothenic acid	0.4 mg	7%
Choline	17 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	99 mg	10%
Iron	1 mg	8%
Potassium	473 mg	10%
Magnesium	31 mg	7%
Phosphorus	105 mg	15%
Zinc	1 mg	6%
Copper	0.1 mg	9%
Manganese	0.3 mg	12%
Selenium	2 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	0.2 g	—
Aspartic acid	0.3 g	—
Beta carotene	182 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	0.2 g	—
Proline	0.3 g	—
Retinol	19 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.2 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 79 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

15min
Walking (3.5 mph)
9min
Cycling (moderate)
7min
Running (6 mph)
11min
Swimming laps

Common questions

How many calories are in Cream of Zucchini Soup?

One serving of Cream of Zucchini Soup (1 serving) has 79 calories, which works out to 19 calories per 100 g. That is about 3.9% of a 2,000-calorie day.

Is Cream of Zucchini Soup high in protein?

Not especially. It has 6.1 g of protein per serving, and protein supplies 30% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Cream of Zucchini Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cream of Zucchini Soup?

1103 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cream of Zucchini Soup?

4.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (410 g)

Calories79

% Daily Value*

Total fat 2.7g	4%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 6.5mg	2%
Sodium 1,103mg	48%
Total carbohydrate 8.4g	3%
Dietary fiber 1.7g	6%
Total sugars 4.1g
Protein 6.1g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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