Calories in Soup (Ireland)

Soup ranked by protein density

Showing the top 50 of the 432 soup products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs.

What the soup numbers show

432 of the 437 soup products carry 20 calories or more per 100g, which is the floor below which protein per 100 calories stops being a real number. Across those the median is 2.4g of protein per 100 calories. 2 clear 10g of protein per 100 calories — about one in 216, and 10g is the line Keith uses for a food that pays for its calories.

Calories run from 20 to 477 per 100g inside this one group, a 24-fold spread, so “soup” on its own tells you almost nothing about what a portion costs you.

Own-brand is not the compromise here. The supermarket own-label median is 3g of protein per 100 calories across 45 products, against 2.3g for the 387 name-brand ones.

Lidl is the only Irish chain with enough own-label soup to compare fairly — 27 products at a median of 2.8g per 100 calories. Everywhere else this is a name-brand shelf.

What to actually pick

Most of what is sold as soup is not a protein food. The 2 that clear 10g per 100 calories sit at the top of the table and are the exceptions, not the rule.

6 of the 432 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.

Where this fits

Only one chain carries enough of this own-label to break out separately, so Lidl Soup is the one sub-page here, next to everything else Lidl sells.

If the real question is what to put on the plate, there is a week of Irish meals with the numbers already done.

For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the free calorie tracker.

Real soup products with a photo

Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.

Supervalu Vegetable Soup Mix 380g

4.6g protein / 100kcal

SuperValu Irish Gluten Free Creamy Slow Cooked Chicken Soup 400g

3.1g protein / 100kcal

Dunnes Stores Simply Better Creamy Irish Chicken Soup 400g

3g protein / 100kcal

SuperValu Cream Of Mushroom Soup 400g

1.9g protein / 100kcal

Supervalu Creamy Tomato and Basil Soup 400g

1.3g protein / 100kcal

Supervalu Carrot and Coriander Soup 400g

1.2g protein / 100kcal

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