Nutritional Facts of Healthy Indian Tomato Soup, Calories in Healthy Indian Tomato Soup

by Tarla Dalal
This calorie page has been viewed 7192 times

Cooking Method

How many calories does one serving of Healthy Tomato Soup have?

One serving of Healthy Indian Tomato Soup gives 68 calories. Out of which carbohydrates comprise 47 calories, proteins account for 16 calories and remaining calories come from fat which is 7 calories.  One serving of Healthy Tomato Soup provides about 3.4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Healthy Indian Tomato Soup serves 6.

68 calories for 1 serving of Healthy Indian Tomato Soup , Cholesterol 1.3 mg, Carbohydrates 11.7g, Protein 3.9g, Fat 0.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Healthy Tomato Soup.

See Healthy Tomato Soup recipeIndian tomato soup recipe | healthy tomato soup| veg tomato soup without maida | with 14 amazing images

The healthy Indian tomato soup is a perfect low-caloption for those who love a wholesome bowl of soup for meal. 

To make healthy Indian tomato soup, combine 4 cups of water along with tomatoes and moong dal in a deep non-stick kadhai and cook on a medium flame for 8 to 10 minutes. Cool and blend. Heat the olive oil in a deep non-stick kadhai and add the tomato soup mixture, salt and pepper and bring to a boil. Your veg tomato soup without maida is ready. 

Tomatoes are rich in folic acidvitamin C and moong dal provides protein. Moong dal also cuts down the sharpness of tomatoes and gives this Indian tomato soup a velvety texture. 

With just 1 tsp of olive oil for six servings, this veg tomato soup without maida is perfect for weight-watchers. Despite being ‘slim’, it is loaded with nutrients, especially vitamin A from the tomatoes and protein from the dal.

I would like to share with you some tips to make the perfect Indian tomato soup. 1. Always use fresh red tomatoes that will help to make a nice tomato soup which is not only good in colour but amazing in taste as well without adding any readymade tomato puree or paste. 2. In a deep non-stick pan, heat the olive oil. Add the onions. This is added to add crunch if you do not wish to add you can always omit it. 

If you love soups that are healthy, check out our collection of healthy soups.

Is Indian Tomato Soup healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

1. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

2. Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

3. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Can diabetics, heart patients and over weight individuals have Healthy Indian Tomato Soup ?

Yes, this recipe is good for diabetics, heart and weight loss. We have avoided sugar and milk to make the recipe healthy. The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Low fat Milk is low in carbs and therefore does not raise blood glucose levels.

Can healthy individuals have Healthy Tomato Soup ?


Tomato Soup is good for

1. Healthy Recipes Lifestyle

2. Healthy low calorie soup

3. Low cholesterol soup

4. Athlete Soups

5. Pregnancy folic acid 

6. Pregnancy Soup

7. Preconception recipe

8. Diabetic Soups

Healthy Indian Tomato Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 91% of RDA.
  2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 26% of RDA.
  3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.


How to burn 68 calories that come from Healthy Tomato Soup?

Walking (6 kmph) = 21 mins

Running (11 kmph) = 7 mins

Cycling (30 kmph) = 9 mins       

Swimming (2 kmph) = 12 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy68 cal3%
Protein3.3 g6%
Carbohydrates10.9 g4%
Fiber3 g12%
Fat1.2 g2%
Cholesterol0 mg0%
Vitamin A460.5 mcg10%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C36.3 mg91%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)51.3 mcg26%
Calcium73.8 mg12%
Iron1.2 mg6%
Magnesium25.3 mg7%
Phosphorus31.9 mg5%
Sodium19.5 mg1%
Potassium299.6 mg6%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Subscribe to the free food mailer


Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?