Bean and lentil soups deliver real protein per bowl. Per 100 g: 46 kcal, 2.4 g protein, 3.4 g fiber. Plant protein from soy matches dairy for muscle outcomes (43-RCT meta-analysis, Reid-McCann et al., Nutr Rev 2025) — legume soups count as real protein meals.
How should I track Black Bean Soup, canned, with water?
Black Bean Soup, canned, with water is a good source of fiber. Prepared foods like Black Bean Soup, canned, with water can be tricky to track because the actual serving you get often differs from the label. Restaurant and deli portions are typically 30–50% larger than the stated serving size. A meta-analysis of dietary reporting (Wehling & Lusher, Am J Clin Nutr 2021) found that people underreport calorie intake by 25–30% on average — and prepared meals are a major contributor. The safest approach: weigh your actual portion as served. Also note that homemade and store-bought versions of the same dish can differ significantly in calories due to cooking methods and ingredients used.