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Boiling
Boil the sweet corn separately and keep them aside.
Corn tomato spinach soup
Corn tomato spinach soup has 43.3 calories per serving (1 Small Cup) — that's 41.2 calories per 100g. It provides 1.7g protein, 4.3g carbs, and 2.2g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Corn tomato spinach soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
43kcal
per small katori
- Protein
- 1.7 g
- Carbs
- 4.3 g
- Fat
- 2.2 g
- GI
- 55 (Low)
Vegetarian Low fatLow sodium
Prep: 10 minCook: 20 min Total: 30 minServes 8
Contains:Dairy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 small cup (katori) (105.1 g)
- Calories43.3 kcal
- Carbs4.3 g (17.0 kcal)
- Protein1.7 g (6.8 kcal)
- Fat2.2 g (19.5 kcal)
Calories by portion
Calories and macros of Corn tomato spinach soup for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 53 | 22 | 0.9 | 2.1 | 1.1 |
| 1 small cup (katori) | 105 | 43 | 1.7 | 4.3 | 2.2 |
| 1½ small cups (katori) | 158 | 65 | 2.6 | 6.4 | 3.2 |
| 2 small cups (katori) | 210 | 87 | 3.4 | 8.5 | 4.3 |
| 100 g | 100 | 41 | 1.6 | 4 | 2.1 |
Nutrition Label
Corn tomato spinach soup
- Serving Size1 small cup (katori) (105.1 g)
- Calories43.3 kcal
- Carbs4.3 g
- Fiber1.6 g
- Sugar2.0 g
- Protein1.7 g
- Fat2.2 g
- Saturated fat1.2 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat0.2 g
- Cholesterol4.9 mg
- Sodium114.6 mg
Nutrition per 100g
- Calories41.2 kcal
- Carbs4.0 g
- Fiber1.6 g
- Sugar1.9 g
- Protein1.6 g
- Fat2.1 g
- Cholesterol4.7 mg
- Sodium109.0 mg
1 serving = 105.1g
Ingredients
Skimmed milk
100 ml
Corn raw
50 g
Ghee clarified butter
1 tbsp
Spinach
250 g
Tomato ripe local
100 g
Coriander leaves
10 g
Garlic small clove
10 g
Onion big
100 g
Salt
2 g
Water
200 ml
Black pepper powder
1 tsp
Instructions
1
2
Washing
Washing the palak, tomato, corn and onions thoroughly.
3
Chopping
Chop palak,tomato, onions and garlic cloves roughly.
4
Sauteeing
In a pan add little oil, saute chopped garlic and onions for one minute till it becomes translucent. Now add tomato, palak and sautee on medium flame for two minutes.
5
Cooling and Blending
Cooling slightly and transfer the ingredients into a blender and blend it until smooth.
6
Simmering
Transfer the mixture into a deep non-stick pan, add milk, salt, black pepper powder, mix well and cook on a medium flame for two minutes while stirring occasionally. To this add boiled sweet corns and cook for 5 minutes.
7
Serving
Once done pour it in a serving bowl. Serve hot with brown bread or toast.
How long to burn it off
Time a 65 kg adult needs to burn one serving (43 kcal).
- Brisk walking (5 km/h)11 min≈ 1,100 steps
- Running (8 km/h)5 min
- Cycling (moderate)6 min
- Yoga15 min
Glycemic Index
55 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Corn tomato spinach soup | Paalak Makkana Soup | Palak makhana soup | Shengdana Makhana Soup |
|---|---|---|---|---|
| Calories | 43.3 kcal | 58.3 kcal | 58.3 kcal | 58.3 kcal |
| Carbs | 4.3 g | 7 g | 7 g | 7 g |
| Protein | 1.7 g | 2.4 g | 2.4 g | 2.4 g |
| Fat | 2.2 g | 2.3 g | 2.3 g | 2.3 g |
| Fiber | 1.6 g | 1.7 g | 1.7 g | 1.7 g |
| Sugar | 2 g | 1.3 g | 1.3 g | 1.3 g |
| Sodium | 114.6 mg | 117.1 mg | 117.1 mg | 117.1 mg |
| Cholesterol | 4.9 mg | 4.9 mg | 4.9 mg | 4.9 mg |
Health Goals Suitability
Weight Loss
At 43.3 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (1.7g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (4.9mg) and low saturated fat (1.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~105.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~105.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Corn tomato spinach soup stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (86.6-130 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Corn tomato spinach soup contains 43.3 kcal (1.7g protein, 4.3g carbs, 2.2g fat). That's 41.2 kcal per 100g. You can track exact portions in the Hint app.
At 43.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Corn tomato spinach soup has 1.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Corn tomato spinach soup is light enough for dinner at 43.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Corn tomato spinach soup is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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