⏱ 65 min total

Seafood Soup

Name: Seafood Soup
Prep time: 15 min
Cook time: 50 min
Total time: 65 min
Yield: 1 serving
Ingredients: ½ tbsp Coconut oil; ¼ medium Onion; 1 clove Garlic; ½ large Carrots; 1 stalk, medium Celery; 1 cup Vegetable broth; ½ cup Water; ½ cup Tomato sauce; ¼ tbsp Salt; ½ tsp Black pepper; ½ tsp Crushed red pepper flakes; ¼ tsp, leaves Thyme; ½ tsp, ground Basil; ½ tsp, ground Oregano; ¼ leaf Bay leaf; 2 oz Shrimp; 2 oz Squid; ¼ lemon yields Lemon juice; ¾ cup, pieces or slices White mushrooms; ⅛ cup Coconut cream; 2 oz Atlantic cod; ¼ lime yields Lime juice; 1 medium Scallions; 1 tbsp Parsley

Per 1 serving · 896 g · 24 ingredients

Calories

412

21%
of a 2,000 cal day

Protein
35g
33% of calories
Carbs
28g
26% of calories
Fat
20g
41% of calories

Portion

✓ Protein-dense

At a glance

One serving of Seafood Soup (896 g) has 412 calories, with 35 g of protein, 28 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (70% DV), dietary fiber (24% DV) and Vitamin A (45% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 137%, 78% and 76% of the daily value.

Per 100 g

46cal

very low energy density

Protein per 100 cal

8.5g

Net carbs

21g

carbs minus fiber

Fiber

6.6g

9.7 g sugar

High in

20%+ of the daily value

Protein70%
Dietary fiber24%
Vitamin A45%
Vitamin C40%
Vitamin E29%
Vitamin K115%

Good source of

10–19% of the daily value

Calcium18%

Watch

20%+ of the daily value

Sodium137%
Saturated fat78%
Cholesterol76%

Ingredients

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

Directions

Prep 15 minCook 50 min

1
Warm the coconut oil in a large soup pot over medium heat. Add the onion and garlic and cook, stirring, until fragrant and translucent, 3–5 minutes.
2
Stir in the carrots and celery and cook until they begin to soften, about 5 minutes.
3
Add the vegetable broth, water, and tomato sauce. Season with about half the salt and half the black pepper, plus the red pepper flakes, thyme, basil, oregano, and bay leaf. Bring to a boil, then reduce to a gentle simmer and cook for 30 minutes.
4
While the broth simmers, peel and devein the shrimp and cut the squid into 1/2-inch pieces. Toss with the lemon juice and keep chilled until needed.
5
Stir in the mushrooms and coconut cream and return to a gentle simmer.
6
Add the cod and simmer gently until opaque and starting to flake, 8–10 minutes. Break into large pieces with a spoon.
7
Add the shrimp and simmer about 3 minutes, then add the squid and cook 2 minutes more. Season to taste with the remaining salt and black pepper.
8
Turn off the heat and stir in the lime juice. Discard the bay leaf. Garnish with scallions and parsley and serve.

Vitamins & minerals

Amounts for 1 serving (896 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	405 μg	45%
Vitamin C	36 mg	40%
Vitamin D	1 μg	5%
Vitamin E	4 mg	29%
Vitamin K	137 μg	115%
Thiamine	0 mg	0%
Riboflavin (B2)	1 mg	41%
Niacin	7 mg	46%
Vitamin B6	1 mg	41%
Folate (B9)	95 μg	24%
Vitamin B12	2 μg	78%
Pantothenic acid	2 mg	39%
Choline	152 mg	28%

Minerals

Nutrient	Amount	% Daily Value
Calcium	179 mg	18%
Iron	5 mg	62%
Potassium	1,526 mg	32%
Magnesium	109 mg	26%
Phosphorus	544 mg	78%
Zinc	3 mg	27%
Copper	2 mg	179%
Manganese	1 mg	43%
Selenium	67 μg	123%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,253 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	3,714 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0.3 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	46 μg	—
Fructose	3 g	—
Galactose	0.2 g	—
Glucose	4 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	17,025 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	43 μg	—
Serine	1 g	—
Starch	1 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.4 g	—
Total omega 6	0.1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	1 μg	—

Burning 412 calories

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

78min
Walking (3.5 mph)
50min
Cycling (moderate)
34min
Running (6 mph)
58min
Swimming laps

Common questions

How many calories are in Seafood Soup?

One serving of Seafood Soup (1 serving) has 412 calories, which works out to 46 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Seafood Soup high in protein?

Yes. It has 35 g of protein per serving, and 33% of its calories come from protein (8.5 g of protein per 100 calories).

Is Seafood Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Seafood Soup?

3162 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Seafood Soup?

9.7 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 (896 g)

Calories412

% Daily Value*

Total fat 20g	25%
Saturated fat 16g	78%
Trans fat 0g
Cholesterol 228mg	76%
Sodium 3,162mg	137%
Total carbohydrate 28g	10%
Dietary fiber 6.6g	24%
Total sugars 9.7g
Protein 35g

* 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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