Prepared and Processed / Canned Soups
Vegetable soup, prep, w/ yacon
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 34kcal / 2530kcal (1%) |
Macronutrients
Protein | 1.6 g/ 71g (2%) | ||||||
Total Fat | 0.8 g/ 42g (1%) low | ||||||
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Total Carbs | 5.1 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 5.4 mcg RAE/ 700mcg RAE (0.77%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 3 mg/ 70mg (4%) |
Minerals
Calcium | 7 mg/ 750mg (0.93%) |
Phosphorus | 15 mg/ 700mg (2%) |
Iron | 0.2 mg/ 12mg (1%) |
Sodium | 214 mg/ 1500mg (14%) |
What is this food?
Vegetable soup with yacon. It’s a light, home-style soup where vegetables are cooked in broth, and yacon (a root crop) adds a naturally sweet taste and a bit of texture.
Why it matters to health
This soup is low in calories (about 34 kcal per 100 g) and helps you get some fiber (0.4 g) for better fullness and digestion. It has some sugar (3 g) that comes naturally from ingredients like yacon, and it also provides small amounts of fat (0.8 g) with low saturated fat (0.2 g). One thing to watch is sodium (214 mg per 100 g), especially if you’re having it as a frequent meal—choose less salty broth or add flavor with herbs and spices.
Healthier tips
- For your daily pattern (3 meals + 1–2 snacks), use this soup as a starter or as part of a balanced meal (add rice or a main viand if needed).
- Keep the soup “light” by using less salt and more aromatics (garlic, onion, ginger, pepper, bay leaf, herbs).
- Increase veggies for more volume and nutrients—add leafy greens, carrots, cabbage, or squash.
- If you’re adding yacon, keep portions reasonable and pair it with protein (fish, chicken, tofu) to make the meal more filling.
- Check your portion: since sodium can add up, aim for a cup-sized serving and balance with low-sodium meals the rest of the day.
Common Filipino dishes
Sinigang, Tinola, Vegetable Kare-Kare (lighter version), Nilagang Gulay, Laing (lighter portion), Ginisang Monggo
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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