How healthy is minestrone?
Is minestrone healthy? Yes, for most people. Minestrone scores 68/100 on the HowHealthyIs Score: 100 g provides 52 kcal, 7.2 mg vitamin C and 1.5 g fiber. Minestrone is a thick Italian vegetable soup with beans and a little pasta. It is low in calories for its volume and brings fiber, potassium and vitamin A from the many vegetables. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Minestrone ranks higher than 68% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C15%
- Fiber10%
- Protein8%
- Vitamin A8%
- Potassium8%
- Iron7%
- Magnesium7%
- Vitamin E6%
- Calcium5%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium17%
Raw NRF9.3: 75 minus 21 = 55. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in minestrone?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 52 kcal | 182 kcal | |
| Protein | 2.1 g | 7.5 g | 15% |
| Carbohydrates | 8 g | 28 g | 10% |
| Fiber | 1.5 g | 5.1 g | 18% |
| Sugars | 1.6 g | 5.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1.5 g | 5.4 g | 7% |
| Saturated fat | 0.3 g | 1.2 g | 6% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 38 µg | 132 µg | 15% |
| Vitamin C | 7.2 mg | 25 mg | 28% |
| Vitamin D | <0.1 µg | <0.1 µg | 0% |
| Vitamin E | 0.5 mg | 1.7 mg | 11% |
| Vitamin K | 10 µg | 36 µg | 30% |
| Vitamin B12 | <0.1 µg | <0.1 µg | 1% |
| Folate | 17 µg | 61 µg | 15% |
| Minerals | |||
| Calcium | 36 mg | 127 mg | 10% |
| Iron | 0.7 mg | 2.4 mg | 13% |
| Potassium | 184 mg | 643 mg | 14% |
| Magnesium | 16 mg | 55 mg | 13% |
| Zinc | 0.3 mg | 1.1 mg | 10% |
| Sodium | 206 mg | 720 mg | 31% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard minestrone?
We estimate minestrone from this standard recipe (serves 8, about 2760 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Olive oil | 30 g |
| 1 onion | 100 g |
| 1 carrot | 100 g |
| 2 celery sticks | 100 g |
| 2 garlic cloves | 6 g |
| 1 zucchini | 200 g |
| 1 potato | 200 g |
| Green beans | 100 g |
| Cabbage | 150 g |
| 1 can crushed tomatoes | 400 g |
| Canned white beans | 240 g |
| Small pasta (dry) | 80 g |
| Water or light stock | 1500 g |
| Salt | 9 g |
| Fresh basil | 5 g |
| Parmesan, to serve | 30 g |
Why is minestrone good for you?
- 36 µg vitamin K in 1 bowl, 30% of the daily value. Vitamin K contributes to normal blood clotting.
- 25 mg vitamin C in 1 bowl, 28% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 5.1 g fiber in 1 bowl, 18% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use it
- A filling, inexpensive lunch
- Using up seasonal vegetables
- Easily made vegan by leaving out the parmesan
What should you watch out for?
- Canned minestrone is usually much saltier than homemade.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.