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Washing
Washing the spinach and onions thoroughly.
Spinach soup
Spinach soup has 96.1 calories per serving (1 Medium Cup) — that's 48 calories per 100g. It provides 3.7g protein, 12g carbs, and 3.7g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, PCOS. The 3.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Spinach soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories96.1 kcal
- Carbs12.0 g (48.0 kcal)
- Protein3.7 g (15.0 kcal)
- Fats3.7 g (33.2 kcal)
Nutrition Label
Spinach soup
- Serving Size1 Medium Cup (200 g)
- Calories96.1 kcal
- Carbs12.0 g
- Fiber3.6 g
- Sugar4.3 g
- Protein3.7 g
- Fat3.7 g
- Saturated fat0.6 g
- Mono unsaturated fat2.5 g
- Poly unsaturated fat0.5 g
- Cholesterol0.1 mg
- Sodium675.8 mg
Nutrition per 100g
- Calories48.0 kcal
- Carbs6.0 g
- Fiber1.8 g
- Sugar2.1 g
- Protein1.9 g
- Fat1.8 g
- Cholesterol0.1 mg
- Sodium337.3 mg
1 serving = 200.3g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Skimmed milk
120 Milliliter
Olive oil
5 Grams
Spinach
250 Grams
Coriander leaves
1 Table Spoon
Garlic small clove
10 Grams
Onion big
100 Grams
Salt
2 Grams
Water
100 Milliliter
Instructions
1
2
Chopping
Chopping spinach, onions and garlic cloves roughly.
3
Sauteeing
In a pan add little oil, saute chopped garlic and onions for one minute till it becomes translucent. Now add spinach and saute on a medium flame for two minutes.
4
Boiling
To this pan add little water and let it boil for 2-3 minutes while stirring in between.
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 nonstick pan, add milk, salt, black pepper powder, mix well and cook on a medium flame for two minutes while stirring occasionally.
7
Serving
Once done pour it in a serving bowl. Serve hot with brown bread or toast.
Also Known As
Glycemic Index
50 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 | Spinach soup | Carrot coriander soup | Carrot Kothamalli Soup | Carrot onion soup |
|---|---|---|---|---|
| Calories | 96.1 kcal | 76.1 kcal | 76.1 kcal | 73.5 kcal |
| Carbs | 12 g | 10.6 g | 10.6 g | 10.7 g |
| Protein | 3.7 g | 3.4 g | 3.4 g | 2.8 g |
| Fat | 3.7 g | 2.2 g | 2.2 g | 2.2 g |
| Fiber | 3.6 g | 5 g | 5 g | 5.1 g |
| Sugar | 4.3 g | 6.4 g | 6.4 g | 6.7 g |
| Sodium | 675.8 mg | 384.8 mg | 384.8 mg | 317.1 mg |
| Cholesterol | 0.1 mg | 1 mg | 1 mg | 1 mg |
Similar Recipes
Carrot coriander soup Carrot Kothamalli Soup Carrot onion soup Gajar dhaniya soup Gajar Kanda Soup Gajar Kothimbir Soup Gajar pyaaz ka soup Kaarad Vengaaya Soup Kaarattu malli suuppu Kaarattu ulli suppu Chaya Thakkali Spinach Soup Corn tomato spinach soup Makki tamatar palak soup Mokkajonna Tomato Spinach Soup
Health Goals Suitability
Weight Loss
At just 96.1 kcal per serving, this is an excellent choice for weight management. The 3.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 3.6g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.7g 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
Watch your intake — sodium (675.8mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Low GI (50) with 3.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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 Medium Cup (~200.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Cup (~200.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~200.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~200.3g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
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.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (192.3-288.4 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 Spinach soup contains 96.1 kcal (3.7g protein, 12g carbs, 3.7g fat). That's 48 kcal per 100g. You can track exact portions in the Hint app.
At just 96.1 kcal per serving, this is an excellent choice for weight management. The 3.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 3.6g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Spinach soup has 3.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Spinach soup is light enough for dinner at 96.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since 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.
Low GI (50) with 3.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin 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/foods6100092
