How Many Calories Are in Bean and Ham Soup?

Bean and ham soup is a hearty, protein-packed dish that can make for a satisfying meal. But many dieters and health-conscious eaters want to know – how many calories are actually in a serving of bean and ham soup? In this article, we’ll break down the nutrition facts and calorie count of different varieties of bean and ham soup.

The Basics of Bean and Ham Soup

Bean and ham soup is exactly what it sounds like – a soup made with beans and ham. There are many ways to make this classic soup, but some of the key ingredients are:

• Beans – Most recipes call for navy beans, great northern beans or cannellini beans. The beans provide fiber, protein and a variety of vitamins and minerals.

• Ham – Ham adds savory, salty flavor to the soup. Both smoked ham hocks and diced ham can be used.

• Aromatics – Onions, carrots, celery and garlic are commonly used to provide an aromatic base.

• Stock – Chicken or vegetable broth is typically used to build the soup base

• Seasonings – Bay leaves, thyme and other herbs season the soup.

The ingredients come together to create a thick, hearty bean and ham soup perfect for warming up on cold days. But the nutrition profile can vary based on the specific recipe.

Calorie Count of Bean and Ham Soup

When looking at the calorie content of bean and ham soup there are a few factors to consider

• Bean variety – Different types of beans have slightly different calorie counts White beans tend to be lower in calories than kidney beans or black beans

• Ham – More ham generally means more calories from fat and protein.

• Added vegetables – Onions, carrots and other veggies add nutrients but not many calories.

• Broth – Broths can range from 25 calories per cup for low-sodium vegetable broth to over 50 calories per cup for chicken broth.

• Preparation method – Homemade soup is typically lower in calories than canned, condensed soup.

With those factors in mind, here is the calorie count for some common bean and ham soup varieties:

• Homemade bean and ham soup (1 cup) – 216 calories

• Canned, condensed bean with ham soup (1 cup) – 231 calories

• Bean with smoked ham soup at restaurants (1 cup) – 201 calories

As you can see, a 1 cup serving of bean and ham soup contains approximately 200-230 calories, depending on the specific ingredients and preparation method.

Nutrition Profile of Bean and Ham Soup

Looking beyond just calories, here is an overview of the nutrition you get from a serving of bean and ham soup:

• Protein – A 1 cup serving of bean and ham soup provides around 13-16 grams of protein. This comes mostly from the beans and ham. The protein helps you feel satisfied.

• Fiber – With around 11 grams of fiber per serving, the soup provides almost half your daily fiber needs. The beans provide most of the fiber.

• Potassium – Bean and ham soup is high in potassium, with around 425-500 mg per serving. This helps regulate fluid balance.

• Iron – You get approximately 3 mg of iron, or 40% of your daily iron needs, in a 1 cup serving thanks to the beans. Iron carries oxygen throughout the body.

• Sodium – Depending on the ham and broth used, bean and ham soup can be moderately high in sodium at around 900-1000 mg per serving. Those limiting sodium may need a smaller portion.

Overall, the nutrition profile of bean and ham soup is quite impressive thanks to the combination of protein-packed beans and nutrient-rich vegetables. It makes for a well-balanced, highly nutritious soup option.

Tips for Lightening Up Bean and Ham Soup

If you’re looking for ways to lighten up bean and ham soup, you have several options:

• Use reduced-sodium ham and lower-sodium broth to cut back on the sodium content.

• Switch out fatty ham hocks for leaner ham slices to reduce saturated fat.

• Increase the amount of beans and veggies while using less ham.

• Prepare your own soup rather than using condensed, pre-made soup which often has added sugars and preservatives.

• Use olive oil or avocado oil instead of butter for sautéing aromatics like onions and garlic.

• Finish the soup with fresh herbs rather than salt to add flavor without extra sodium.

• Try cannellini or great northern beans, which are slightly lower in calories than other bean varieties.

With some simple ingredient swaps and preparation techniques, you can easily reduce the calories, fat, and sodium in a serving of bean and ham soup while still getting all the nutrition benefits.

Satisfying and Nutritious Bean and Ham Soup

When prepared with mostly whole food ingredients like beans, vegetables and lean ham, bean and ham soup makes for a warm, comforting meal that’s also good for you. A 1 cup serving contains around 200 calories and is packed with nutrients like protein, fiber, potassium and iron.

Bean and ham soup is a classic for good reason – it’s affordable, customizable, freezer-friendly and provides a perfect balance of protein, carbs and vegetables. Just be mindful of your portion size if you are closely tracking your calorie intake for weight loss. Otherwise, grab a steaming bowl of bean and ham soup and enjoy its savory goodness during cold weather!