How Many Calories Are in a Bowl of Homemade Taco Soup?

Taco soup is like a warm, cozy hug in a bowl. Whether you’re making it for a chilly weeknight or feeding a crowd during a game night, it’s one of those meals that always hits the spot. But if you’re trying to keep an eye on your calorie intake, you might be wondering: how many calories are in a bowl of homemade taco soup?

Good news—you’re not alone! Let’s break it down by ingredients, common variations, and serving sizes so you can enjoy this flavorful meal without any second-guessing.

What Is Taco Soup Made Of?

At its core, taco soup is a mix of protein, veggies, broth, and spices, giving it that irresistible Tex-Mex flair. However, the calories in your taco soup will depend on what ingredients you’re using. So, how many calories are in a bowl of homemade taco soup? Let’s look at the basic components that make up a classic bowl:

Common Ingredients in Homemade Taco Soup

1. Ground Beef or Chicken: Most taco soup recipes call for ground beef (usually 80% lean) or shredded chicken. Beef tends to have higher calories due to the fat content, while chicken breast is leaner.
2. Beans: Kidney beans, black beans, or pinto beans are often used for heartiness and fiber.
3. Tomatoes: Canned diced tomatoes or tomato sauce add a tangy, rich base with minimal calories.
4. Vegetables: Onion, bell peppers, and corn add flavor and texture while staying low in calories.
5. Broth: Beef, chicken, or vegetable broth helps to build the soup’s body without adding many calories.
6. Spices and Seasoning: Taco seasoning, chili powder, cumin, garlic powder—these pack a punch in flavor but add negligible calories.
7. Toppings: Sour cream, cheese, tortilla chips, avocado, and cilantro—here’s where things can get calorie-heavy depending on your choices.

Calorie Breakdown of Taco Soup Ingredients

Let’s take a closer look at how each main ingredient contributes to the total calorie count.

1. Ground Beef (80% Lean, 1 Pound)

• Calories: 1,152 calories per pound
• Substitution Tip: If you swap this for ground turkey (93% lean), you’re looking at about 640 calories for the same amount.

2. Beans (1 Can, 15 oz)

• Black Beans: 300 calories
• Kidney Beans: 330 calories
• Pinto Beans: 315 calories

3. Tomatoes (1 Can, 14.5 oz)

• Diced Tomatoes: 70 calories
• Tomato Sauce: 90 calories
• Fun Fact: Most of the tomato-based ingredients in taco soup are incredibly low in calories and add volume and flavor.

4. Vegetables

• Onion (1 Medium): 44 calories
• Bell Pepper (1 Medium): 30 calories
• Corn (1 Cup): 140 calories

5. Broth (4 Cups)

• Chicken Broth: 40 calories
• Beef Broth: 40 calories
• Vegetable Broth: 40 calories

6. Toppings (Per Serving)

• Shredded Cheese (1/4 Cup): 110 calories
• Sour Cream (2 Tbsp): 60 calories
• Avocado (1/4 Avocado): 80 calories
• Tortilla Chips (10 Chips): 140 calories

Typical Calorie Count for a Bowl of Homemade Taco Soup

Standard Serving Size

A typical bowl of taco soup is about 1 ½ to 2 cups, which makes for a hearty portion. Wondering “How Many Calories Are in a Bowl of Homemade Taco Soup?” Here’s a rough estimate of the calorie count for a bowl of homemade taco soup:

Estimated Total: 745 calories per bowl

Ways to Lower Calories in Taco Soup

If you’re looking to make your taco soup lighter without sacrificing flavor, here are some simple swaps:

1. Use Leaner Protein

Instead of ground beef, try using:

• Ground turkey (93% lean)
• Chicken breast (shredded)
• Plant-based crumbles (low-calorie and vegan-friendly)

2. Rinse Your Beans

Canned beans are convenient, but rinsing them before adding them to the soup can help remove some of the extra sodium and thickeners.

3. Go Easy on the Toppings

• Swap sour cream for Greek yogurt (same creaminess, fewer calories).
• Use a sprinkle of cheese instead of a whole handful.
• Choose baked tortilla chips or skip them altogether.

Healthier Homemade Taco Soup Recipe

Here’s a quick and simple recipe for a lighter version of taco soup that’s still packed with flavor!

Ingredients:

• 1 pound ground turkey (93% lean)
• 1 can black beans, drained and rinsed
• 1 can diced tomatoes (14.5 oz)
• 1 cup frozen corn
• 1 medium onion, diced
• 4 cups chicken broth
• 1 packet low-sodium taco seasoning
• 1 bell pepper, chopped
• Optional toppings: Greek yogurt, cilantro, lime, avocado

Instructions:

1. In a large pot, cook the ground turkey until browned.
2. Add the onions and bell pepper, cooking until soft.
3. Stir in the taco seasoning, beans, tomatoes, corn, and broth.
4. Bring to a simmer and cook for 20 minutes.
5. Serve with your favorite toppings and enjoy!

Calories per bowl (1 ½ cups): around 390 calories (without toppings).

How to Make Taco Soup More Filling Without Adding Calories

Sometimes, we want a bowl that feels a bit more filling without upping the calories too much. Here are some smart ways to bulk up your taco soup:

1. Add More Vegetables

Throw in zucchini, mushrooms, or extra bell peppers. Veggies are low in calories and help add bulk.

2. Use Cauliflower Rice

Mix in some cauliflower rice—it blends well with the broth and adds texture.

3. Add Greens

Chopped spinach or kale works surprisingly well in taco soup and adds extra nutrients.

Is Taco Soup a Low-Calorie Meal Option?

How Homemade Taco Soup Compares to Other Soups

When it comes to calories, taco soup can be a great option compared to heavier soups like chowders or creamy bisques. While a bowl of broccoli cheddar soup from a restaurant can easily pack in 600–800 calories due to the cream and cheese, a typical homemade taco soup with lean meat and vegetables can clock in at 350–450 calories per serving—especially if you keep the toppings simple.

If you’re swapping out restaurant-style soups for homemade taco soup, you’re getting more protein, fiber, and fewer empty calories, making it a solid choice for those looking to stay full without going overboard.

Ground Beef vs. Ground Turkey vs. Plant-Based Proteins

The type of protein you use in your taco soup plays a major role in the final calorie count. Here’s a quick comparison:

• Ground Beef (80% lean): 288 calories per 4-ounce serving
• Ground Turkey (93% lean): 160 calories per 4-ounce serving
• Chicken Breast (shredded): 120 calories per 4-ounce serving
• Plant-Based Crumbles: 90–120 calories per 4-ounce serving (varies by brand)

If you’re looking to cut calories, swapping ground beef for shredded chicken or a plant-based option can save you over 100 calories per serving. You can still season it with taco seasoning for the same bold flavors.

High-Calorie vs. Low-Calorie Toppings

Toppings are where things can really add up. Let’s break it down:

• Shredded Cheese (1/4 Cup): 110 calories
• Avocado (1/4 of a Medium Avocado): 80 calories
• Tortilla Chips (10 Chips): 140 calories
• Sour Cream (2 Tbsp): 60 calories

Now, for some lower-calorie swaps:

• Greek Yogurt (2 Tbsp): 20 calories (and still creamy!)
• Cilantro (1 Tbsp): 1 calorie
• Sliced Jalapeños: 0 calories but packed with flavor

By swapping in Greek yogurt and skipping the chips, you can easily trim your taco soup by 200+ calories without sacrificing flavor.

FAQs:

What Is a Taco Soup Frios Recipe?

A “Taco Soup Frios” recipe typically refers to a cold, refreshing twist on classic taco soup (think gazpacho vibes but with taco flavors). Instead of being served warm, it’s served chilled, often packed with fresh ingredients like diced tomatoes, avocado, cilantro, lime, and cooked, cooled proteins like shredded chicken or beans.

It’s perfect for hot summer days when you crave taco flavors but want something cool and light. If you’re making a Frios-style taco soup, stick to lighter toppings like a squeeze of lime or a sprinkle of fresh jalapeños instead of cheese and sour cream.

How Many Calories Are in a Large Bowl of Tortilla Soup?

A large bowl of tortilla soup (typically around 2 to 2 ½ cups) can range from 400 to 600 calories, depending on the ingredients and toppings.

Here’s a typical breakdown for a large serving:

• Broth-based tortilla soup with chicken and veggies (no toppings): 300–350 calories
• Topped with sour cream, cheese, and tortilla strips: +150–250 calories

For a lighter option, skip the fried tortilla strips and use baked chips or crunchy veggies like radishes as a topping. This simple swap can save you over 100 calories.

Does Taco Soup Have a Lot of Carbs?

Taco soup can be moderate to high in carbs, depending on the ingredients. Here’s what typically adds to the carb count:

• Beans (1/2 cup): 20–25 grams of carbs
• Corn (1/2 cup): 16 grams of carbs
• Tomatoes (1/2 cup): 6–7 grams of carbs

On average, a standard bowl of taco soup with beans and corn has around 30–40 grams of carbs per serving. If you’re looking to lower the carbs:

• Skip the corn and beans and add more low-carb veggies like zucchini and bell peppers.
• Consider using cauliflower rice instead of tortilla chips for a hearty, lower-carb topping.

What Makes Taco Soup Thicker?

There are a few simple ways to thicken taco soup without making it heavy:

1. Mash the Beans: Use a potato masher or the back of a spoon to lightly mash some of the beans while the soup simmers. This will release the starches and naturally thicken the broth.
2. Add a Cornstarch Slurry: Mix 1 tablespoon of cornstarch with 2 tablespoons of water, then stir it into the soup. Let it simmer for a few minutes until it thickens.
3. Use Tomato Paste: Adding 1–2 tablespoons of tomato paste can deepen the flavor and help thicken the broth.
4. Simmer Longer: If you have time, let the soup simmer uncovered for 10–15 extra minutes to let the liquid reduce and thicken.

No matter your method, you can get that hearty, thick consistency without adding unnecessary calories or processed ingredients.

Final Thoughts

The calories in a bowl of homemade taco soup can range anywhere from 350 calories to 800+ calories, depending on the ingredients and toppings. The beauty of homemade taco soup is that it’s so customizable—you can make it hearty and rich or lean and light.

At the end of the day, taco soup is meant to be enjoyed, so don’t stress too much about the exact calorie count. Balance it out with healthy choices throughout your day, and top that bowl with some love (and maybe a little cheese).

So, the next time you whip up a pot, remember: you’re getting protein, fiber, and a whole lot of comfort in every bite.