How many calories are in light soup?
1 bowl with meat or fish (about 400 g) of light soup has about 200 calories. A spicy tomato and pepper broth cooked with goat, chicken or fish. Usually served with fufu, banku or omo tuo.
Also called nkrakra, pepper soup, goat light soup, chicken light soup, tomato soup.
- Protein
- 22 g · 44%
- Carbs
- 10 g · 20%
- Fat
- 8 g · 36%
- Fibre
- 2 g
- Sodium
- 1,100 mg
- Glycaemic impact
- Low
What it does well
- One of the lighter Ghanaian soups
- Good source of protein from meat or fish
- Warming and hydrating
Worth watching
- Stock cubes and salt make it high in sodium
- Fatty cuts of meat add more calories
- The swallow it is eaten with adds most of the calories
How to make it lighter
- Use fewer stock cubes and more ginger, garlic and onions
- Choose lean meat or fish and remove chicken skin
- Add garden eggs or mushrooms for extra fibre
- Pair with a smaller ball of fufu or banku
This is general nutrition information, not medical advice. Numbers are estimates that vary by recipe and portion. If you are managing a health condition, talk to your doctor or a dietitian before changing your diet.
Often eaten with light soup
Questions people ask
How many calories are in light soup?
A 400 g bowl with meat or fish has about 200 calories. Fatty meat and extra oil can raise this, and recipes vary.
Is light soup good for weight loss?
Light soup is one of the lighter Ghanaian soups and is rich in protein. Watch the size of the swallow you pair it with.
Is light soup okay for high blood pressure?
It can be high in salt, around 1,100 mg sodium per bowl in our estimate, mainly from stock cubes. Cooking with less salt helps; a doctor or dietitian can advise on your sodium target.
Guides
- Healthy eatingHow to Eat Healthy with Ghanaian FoodEat well without giving up banku, waakye or jollof. A practical guide to building balanced, healthy plates from everyday Ghanaian food.
- WeightHow to Lose Weight Eating Ghanaian FoodLose weight steadily without giving up Ghanaian food. Learn portions, smarter swaps and simple habits that work with banku, rice and stews.
- ConditionsCutting Salt and Stock Cubes for Healthier Blood PressurePractical ways to cut salt and stock cubes in Ghanaian cooking without losing flavour, to support healthier blood pressure for the whole family.
Eating light soup today?
Snap your plate and Dunu estimates your actual portion, not a textbook one.