How Many Calories Are in Ham and Bean Soup? A Complete Nutritional Breakdown

Ham and bean soup is a hearty and comforting soup that is perfect for chilly weather. This classic soup combines smoky salty ham with creamy beans and tender vegetables simmered in a flavorful broth. But if you are watching your calorie intake, you may be wondering exactly how many calories are in a typical serving of ham and bean soup.

In this article we will take an in-depth look at the calorie and nutrition facts for ham and bean soup. We will break down the calories per serving where those calories come from, tips for lightening it up, and how to balance it as part of a healthy diet.

Calorie Count in Ham and Bean Soup

The number of calories in ham and bean soup can vary somewhat depending on the specific ingredients and portion size. However, for a one cup serving, a typical ham and bean soup will contain approximately:

• 225-250 calories

According to the USDA, one cup of homemade bean and ham soup contains 225 calories. Commercial canned varieties range from around 230 to 270 calories per 1 cup serving on average.

So a bowl of ham and bean soup can make for a filling 200-300 calorie meal for many people. Those counting calories or watching their weight may want to pay attention to portion sizes, as a large bowl could add up calories quickly.

Nutritional Breakdown

To understand where the calories in ham and bean soup come from, let’s look at how the calories break down for a 225 calorie, 1 cup serving:

• Fat: 9.9g, 90 calories (39% of calories)
• Carbs: 17.6g, 71 calories (31% of calories)
• Protein: 16.7g, 67 calories (29% of calories)

As you can see, a significant percentage of the calories in ham and bean soup come from fat. This is mostly thanks to the ham, which provides monounsaturated fats. There are also contributions of fat from the olive oil or butter used to cook the vegetables.

Carbohydrates make up about one-third of the calories. This comes from the starchy beans as well as vegetables and grains like potatoes, barley or rice that are often added.

Finally, protein from the beans and ham make up around 30% of the calories in a serving of ham and bean soup. All together, this nutrient balance makes it a filling and well-rounded soup.

Tips for Lightening Up Ham and Bean Soup

If you want to lighten up this classic soup, there are a few easy ways to reduce the calories, fat, or sodium:

• Use reduced sodium ham and low sodium broth/canned beans
• Skip added oils and butter – sauté in broth instead
• Load up on non-starchy veggies like carrots, celery, spinach
• Go easy on potato or grain additions
• Use less ham or swap half for extra beans
• Finish with herbs and acid (lemon juice/vinegar) instead of salt
• Select lower fat dairy (evaporated milk vs. heavy cream)

With just a few simple substitutions, you can easily shave off calories, fat, and sodium from a bowl of ham and bean soup.

Nutritional Benefits

Though relatively high in calories, ham and bean soup provides some beneficial nutrition:

• Protein – Ham and beans provide a lean, satisfying protein source.
• Fiber – Beans offer a significant amount of dietary fiber.
• Potassium – An electrolyte that helps lower blood pressure.
• Iron – Important for oxygen transport and energy production.
• Vitamin A & C – Antioxidants that support immune function.

So along with being warm and comforting, ham and bean soup delivers protein, minerals and antioxidants.

How to Balance Ham and Bean Soup Into Your Diet

Ham and bean soup can absolutely have a place in a healthy, balanced diet with a bit of planning:

• Watch portions – Stick to 1 cup servings to keep calories in check. Soup portions can quickly get out of hand!

• Pair with vegetables – Serve soup alongside a big green salad to add nutrients and fill up on veggies.

• Balance your day – If having a higher calorie soup, opt for lighter foods and snacks the rest of the day to compensate.

• Don’t skimp on exercise – Stay active to allow yourself more flexibility with higher calorie comfort foods.

• Make it from scratch – Homemade allows you to control sodium and ingredients.

• Freeze extras – Make a big batch and freeze individual portions for quick meals later.

Ham and bean soup can be nutritious as well as delicious when enjoyed mindfully as part of an overall balanced diet and active lifestyle. So enjoy a steaming bowl of this satisfying soup without guilt!