Soups are the healthiest group of dishes for people of any age. Nutritionists advise eating soup at least once a day to maintain proper digestion. No matter how interesting gazpacho, minestrone and other “foreign” recipes are, many housewives return time and time again to proven options: for example, cabbage soup. The combination of sauerkraut with meat is very popular, but before you start regularly preparing such a dish, it is worth learning more about its calorie content and its effect on your figure.
How to cook real cabbage soup?
The most important ingredient in cabbage soup is cabbage, an ideal dietary vegetable. This explains the popularity of low-calorie cabbage soup during dietary nutrition. 100 grams of cabbage contains only 26 calories. Another advantage of cabbage is its high fiber content, which cleanses the body and removes excess toxins and waste.
- Low-calorie cabbage soup can be prepared from either fresh white cabbage or sauerkraut. They have the same calorie content, so you can choose any one. However, you should take into account the fact that sauerkraut contains more salt, which can retain excess fluid in the body.
- It is also important to avoid fatty and rich broth. You can cook cabbage soup using plain water or vegetable broth. Mushroom broth is perfect for preparing this dish. If you still want to cook cabbage soup with meat, then give preference to lean varieties of meat - chicken, turkey, veal. When eating on a diet, it is good to cook cabbage soup with chicken fillet; it contains very few calories, but at the same time a lot of proteins.
- Avoid frying vegetables in large amounts of vegetable oil. The basis of any soup is a high-calorie and satisfying roast. It is often prepared from onions, carrots, and sometimes celery is added to them. Vegetables are fried in copious amounts of vegetable oil, which adds a significant amount of calories. With proper nutrition, you need to fry vegetables in a non-stick frying pan with minimal addition of vegetable oil. One tablespoon will be enough. You can also skip frying altogether and add oil to the finished product! If you cook cabbage soup with chicken fillet or lean meat, then you can skip the oil altogether.
- Another important aspect of preparing this dish is the use of potatoes. Some pp recipes suggest completely abandoning potatoes, whose calorie content is 77 calories per 100 grams, and leaving exclusively low-calorie vegetables. You can find potatoes in other recipes, so it's up to you whether you can do without this ingredient. Instead of potatoes, you can always add beans or mushrooms. These two ingredients are rich in protein and are ideal for a healthy diet. In addition, cabbage soup without potatoes can be safely eaten not only for lunch, but even for dinner!
Calorie table for salads
The calorie content of any salad depends on the ingredients. Pay attention to dishes that include healthy foods - vegetables, lean meat, eggs, low-fat cheeses. In addition to the fact that a serving of this salad contains a small number of calories, your body will receive many vitamins and nutrients.
Calorie table for salads
| Salad name | kcal Calories per 100 g | B Proteins, g | J Biry, g | Carbohydrates, g |
| Tomato, cucumber and pepper salad | 22,3 | 1 | 0,8 | 4,9 |
| Tomato and cucumber salad with sour cream | 58 | 1,2 | 4,6 | 3,1 |
| Tomato and cucumber salad with vegetable oil | 89,6 | 0,8 | 7,6 | 4,8 |
| Tomato and cucumber salad with mayonnaise | 144,5 | 0,8 | 15,4 | 4,9 |
| Radish with sour cream | 70,1 | 1,9 | 5 | 6,6 |
| Tomatoes with garlic | 70,8 | 3,8 | 1,8 | 10,2 |
| Fresh cabbage salad with apples | 33,2 | 1,4 | 0,1 | 6,2 |
| Sauerkraut | 27,4 | 1,7 | 0,1 | 5,4 |
| Sauerkraut and beet salad | 40,6 | 1,8 | 0,1 | 8,2 |
| Vegetable vinaigrette | 76,5 | 1,6 | 4,8 | 6,7 |
| Vinaigrette with herring | 119,6 | 4,6 | 6,8 | 10,4 |
| Beet salad with prunes, nuts and garlic | 280,9 | 7,6 | 15,2 | 30,9 |
| Salad with crab sticks and corn | 102,1 | 4,9 | 2,7 | 9,7 |
| Greek salad | 188,4 | 4,1 | 17,4 | 4,2 |
| Olivier salad with sausage | 197,8 | 5,5 | 16,5 | 7,8 |
| Herring under a Fur Coat | 208,1 | 8,2 | 17,9 | 4,1 |
| Salad Tenderness | 213,5 | 5,9 | 8,8 | 30,2 |
| Kremlevsky salad | 250,8 | 5,9 | 21,8 | 8,4 |
| Mimosa salad | 292,1 | 6,6 | 27,8 | 4,6 |
| Caesar salad | 301,2 | 14,9 | 16,8 | 25,9 |
| Salad Capital | 323,8 | 15,6 | 25,8 | 4,6 |
The table shows that the lowest calorie content is for salads prepared from fresh vegetables and sauerkraut, and the highest is for holiday salads dressed with mayonnaise. Even Caesar salad, which many people mistakenly consider to be dietary, contains about 300 calories!
Remember that the table does not indicate the exact number of calories, since this indicator depends on what you season the salad with and in what quantity. For example, mayonnaise and sauces, especially high-fat ones, can turn a healthy light salad into a very fatty and high-calorie salad.
It is better to replace mayonnaise with unsweetened yogurt, which has only 15 calories per tablespoon and less than one gram of fat. As for the usefulness of the included ingredients, for example, eggs and meat are a good source of protein, vegetables contain vitamins and fiber. While dishes with different types of sausages and smoked meats contain salt, preservatives and a lot of fat.
PP cabbage soup from fresh cabbage
The easiest way to prepare low-calorie cabbage soup is to use fresh cabbage.
- 400 grams of cabbage. Take regular white cabbage and chop it.
- 2 carrots. Clean and grate on a medium or fine grater.
- 1 tablespoon of tomato paste or 2-3 medium tomatoes. If you use tomatoes, you need to pour boiling water over them, peel them and finely chop them.
- 4 medium potatoes. Peel and cut into cubes.
- 2 liters of vegetable broth. To prepare the broth, use onions, carrots and celery.
- 1 tablespoon of any vegetable oil. We will add it at the very end, when the cabbage soup is ready.
- Spices and seasonings to suit your taste.
Dietary cabbage soup made from fresh cabbage without meat is very simple to prepare. Add cabbage and carrots to the prepared vegetable broth. Cook for 20 minutes and only then add the potatoes. Then add tomato paste, salt, pepper and any seasonings to your taste. Simmer over low heat until the potatoes are completely cooked. Add 1 tablespoon of vegetable oil to the ready-made cabbage soup.
100 grams of such cabbage soup contains only 25 calories! So this is an ideal lunch for those who want to lose those extra pounds.
Photo: instagram/alladiet1988
Calorie table for soups
The same can be said about the calorie content of soup. Any dish directly depends on the products that are included in it. It is also important what broth the soup was prepared with - lean beef, fatty pork or diet chicken. The table shows that the broth contains a minimum number of calories, but when you add cereals, pasta, or frying in oil, the calorie content increases significantly.
Calorie table for soups
| Soup name | kcal Calories per 100 g | B Proteins, g | J Biry, g | Carbohydrates, g |
| Vegetable broth | 12 | 2,3 | ||
| chicken broth | 21 | 2,4 | 1,1 | |
| Beef broth | 26 | 3,7 | 1,3 | |
| Pork broth | 29 | 3,2 | 1,5 | |
| Bean soup | 66,1 | 1,8 | 4,6 | 4,4 |
| Pumpkin puree soup | 49,2 | 1,2 | 2,5 | 4,8 |
| Rassolnik with pearl barley in meat broth | 61,4 | 2,5 | 2,3 | 8,1 |
| Pea soup | 54 | 2,3 | 2,8 | 5,4 |
| Mushroom soup with potatoes | 72,7 | 0,8 | 6,1 | 4,6 |
| Mushroom cream soup | 83,5 | 1,5 | 7,2 | 4,4 |
| Chicken noodle soup (vermicelli) | 68,1 | 3,1 | 2,1 | 3,7 |
| Chicken soup with potatoes | 49,2 | 2,7 | 1,1 | 3,2 |
| Soup with meatballs | 114,2 | 5,7 | 9,1 | 5,9 |
| Canned fish soup | 52,3 | 2,4 | 3,4 | 3,3 |
| Solyanka meat team | 167,8 | 12,1 | 10,4 | 3,9 |
| Lenten vegetable borscht | 34,3 | 1,4 | 1,3 | 4,4 |
| Vegetable borscht with fried | 60,8 | 1,4 | 4,4 | 4,4 |
| Borscht with chicken | 128 | 7,5 | 10,2 | 4,4 |
| Borscht with beef | 131,6 | 8,5 | 9,3 | 4,4 |
| Borscht with pork | 133,8 | 8,3 | 9,7 | 4,4 |
| Lenten cabbage soup from fresh cabbage | 32,9 | 1,1 | 1,8 | 3,8 |
| Sauerkraut cabbage soup | 29,7 | 1,1 | 1,8 | 3,4 |
| Shchi with chicken | 102,5 | 7,2 | 13,1 | 3,8 |
| Shchi with beef | 104,9 | 9,3 | 10,2 | 3,8 |
| Cabbage soup with pork | 106,2 | 9 | 10,6 | 3,8 |
How to prepare dietary cabbage soup from fresh cabbage
You can also cook dietary cabbage soup with mushrooms. This ingredient will make the dish more aromatic and tasty.
- 400 grams of cabbage. Finely chop the cabbage.
- 500 grams of porcini mushrooms. You can use champignons. Wash, peel and cut into cubes or slices. We will use mushrooms instead of potatoes! This will add protein to our dish, but at the same time we reduce the calorie content.
- 1 large carrot. Grate on a medium grater.
- 1 large onion. We just clean it, no need to chop it.
- 1 tablespoon of tomato paste.
- 1 tablespoon of vegetable oil.
- Spices and seasonings to suit your taste.
- 2 liters of water.
Add absolutely all the ingredients to salted water, add salt, pepper, and add your favorite spices. Let it simmer over low heat. You can cook this dish in a slow cooker. Add vegetable oil to ready-made cabbage soup and season with any herbs! Such cabbage soup contains only 19 calories per 100 grams!
Calorie table for second courses
Lunch should be the most satisfying meal of the day, but moderate in calories. The category of “highest fat and high-calorie dishes” listed in the table includes fried pork cutlets, breaded chicken and fish, and fast food from McDonald’s.
Calorie table for second courses
| Name of the dish | kcal Calories per 100 g | B Proteins, g | J Biry, g | Carbohydrates, g |
| Beef Goulash | 156,7 | 14,7 | 10,6 | 3,1 |
| Pork goulash | 237,3 | 13,9 | 16,6 | 3,2 |
| Steamed chicken cutlets | 127,5 | 14,9 | 5,2 | 2,7 |
| Fried chicken cutlets | 177,6 | 14,8 | 8,1 | 2,8 |
| Steamed turkey cutlets | 138,9 | 15 | 6,7 | 2,7 |
| Steamed fish cutlets | 86,8 | 14,6 | 1,6 | 2,9 |
| Fried fish cutlets | 142,3 | 14,5 | 5,9 | 2,9 |
| Steamed beef cutlets | 128,6 | 16,1 | 6,2 | 2,7 |
| Steamed pork cutlets | 203,3 | 15,2 | 10,9 | 3,1 |
| Chicken chop | 187,2 | 17,6 | 8,9 | 5,4 |
| Pork chop | 249,1 | 19,2 | 15,9 | 1,4 |
| Grilled or baked chicken | 179,8 | 18,3 | 8,3 | |
| Pork stewed or steamed | 256,5 | 13,8 | 18,1 | 3,4 |
| Beef stew | 178,9 | 14,7 | 12,4 | 3,2 |
| Cabbage rolls with minced meat and rice | 222,4 | 7,1 | 14,6 | 12,9 |
| Stuffed peppers | 179,8 | 6,9 | 11,1 | 10,1 |
| Liver stewed in sour cream | 151,1 | 16,2 | 6,8 | 5,6 |
| Fried liver with onions | 188,1 | 16,1 | 9,9 | 5,9 |
| Pollock fried in batter | 194,8 | 16,2 | 10,8 | 6,3 |
| Fried cod | 122,3 | 16,3 | 5,3 | 0,3 |
| Steamed salmon | 195,1 | 18,8 | 13,2 | |
| Baked pink salmon | 138,3 | 19,5 | 6,2 | |
| Meatballs (hedgehogs) with rice | 217,1 | 14,3 | 11,6 | 11,2 |
| Meat in French | 243,4 | 14 | 18,6 | 2,1 |
| Pilaf with chicken | 222,1 | 11,9 | 9,8 | 18,7 |
| Pilaf with pork | 265,4 | 13,2 | 12,6 | 17,3 |
| Beef pilaf | 218,8 | 13,4 | 9,1 | 18,9 |
| Cabbage stewed with meat | 143,7 | 11,1 | 5,6 | 10,5 |
| Fried potatoes with mushrooms | 122,4 | 2,6 | 7,3 | 12,9 |
| Potato dumplings | 178,1 | 3,9 | 4,5 | 32,3 |
| Dumplings with cottage cheese | 191,3 | 9,4 | 5,3 | 28,8 |
| Dumplings with cabbage | 142,2 | 3,6 | 4,1 | 23,1 |
| Homemade dumplings | 271,2 | 12,1 | 11,6 | 28,4 |
| Hamburger | 295 | 12,2 | 14,1 | 24,5 |
| California rolls | 176 | 7,1 | 8,9 | 17,2 |
| Philadelphia rolls | 142,2 | 9,1 | 6,9 | 12,9 |
When calculating the calorie content of ready-made dishes, do not forget that meat, fish and seafood contain water (especially when frozen), which increases the volume of the food. When cooked, meat loses from 15 to 40% of its original weight. Weight loss depends on the time and type of heat treatment. As for the ratio of fats and proteins in boiled and raw meat, it also does not remain unchanged.
In fried meat, the fat content increases significantly.
Dietary cabbage soup from sauerkraut
Do you like sauerkraut? Then be sure to try this version of the dish.
- 300 grams of sauerkraut. If you have cabbage brine, don't throw it away, it might come in handy. For more taste, you can add it at the very end of the dish.
- 3 potatoes. Wash, peel and cut into cubes.
- 1 medium onion and 1 medium carrot. We clean and finely chop everything. Fry in 1 tablespoon of vegetable oil. Let it simmer over low heat.
- Salt and any spices to your taste.
- 2 liters of water.
Fill the cabbage with a liter of plain water and simmer over medium heat. You will need at least one hour for the cabbage to become soft. Then add carrots and onions, potatoes, and the rest of the water. Cook for another 30 minutes.
Photo: instagram/ohhh_how_tasty
And a little about secrets.
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Dietary cabbage soup with chicken
If you need to introduce more protein into your diet, then the best option is cabbage soup with chicken fillet!
- 400 grams of chicken fillet. We use this part of the chicken because it contains the fewest calories. Wash the chicken fillet, add water, salt and cook until fully cooked. When the fillet is ready, take it out, disassemble it into pieces and put it back into the broth.
- 2 medium potatoes. Wash, peel, cut into cubes.
- 250 grams of cabbage. We use regular white cabbage.
- 1 carrot. Grate on a fine grater.
- 1 tablespoon of tomato paste or 1 large pureed tomato.
- Salt and spices to taste.
- 2 liters of water.
Add cabbage and carrots to the broth with the already prepared chicken fillet. Salt, pepper and cook for 10-15 minutes, then add the potatoes and tomato paste and cook over low heat until the potatoes are completely soft. Please note that in this recipe we do not use any vegetable oil, since the cabbage soup is cooked in light chicken broth.
PP cabbage soup recipe without potatoes
Another ideal option for proper nutrition is to cook cabbage soup with beans!
- 400 grams of boiled beans. You can use ready-made beans (one can contains about 400 grams), or you can boil them in advance so that they swell. You can use any type of bean, we recommend white beans, they are more tender.
- 400 grams of cabbage. In this recipe you can use either fresh cabbage or sauerkraut. You decide.
- 1 medium onion and 1 medium carrot. Fry over low heat in 1 tablespoon of vegetable oil.
- 2 liters of water.
- 1 tablespoon of tomato paste.
- Salt and spices to taste.
Take a saucepan, put cabbage in it and fill it with water. Salt. If you use sauerkraut, then cook for about one hour, if fresh, then 30 minutes will be enough. Fry onions and carrots in a non-stick frying pan. Add to the already prepared cabbage and cook for 10 minutes. At the very end, add boiled beans and tomato paste. Add spices to taste and simmer over low heat for about 10 minutes.
Dietary cabbage soup is an excellent dish that will help you quickly and for a long time satisfy your hunger while on a diet. Be sure to include cabbage soup in your diet and you will certainly see results!
