Vegetable soup has 34 kcal per 100 g. That puts it among the lowest energy densities in the soup aisle. Soup pre-loads reduce subsequent meal intake by ~20% (Flood & Rolls, Appetite 2007). Use a 250–300 g bowl as a starter and you typically eat less of the main course.
How should I track Minestrone Soup, canned, with water?
Prepared foods like Minestrone 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.