One cup (245 g) has about 210 calories, 9 g protein, 7 g fiber, and 540 mg sodium.
Calories
Protein
Sodium
Half-Can Bowl
- ~1 cup serving
- 210 kcal, 9 g protein
- 540 mg sodium
Light meal
Full-Can Meal
- ~2 cups serving
- 420 kcal, 18 g protein
- 1080 mg sodium
Hearty bowl
Lower-Salt Swaps
- Thin with broth
- Add herbs & lime
- Mix in rinsed beans
Cut sodium
Nutrition Facts For Amy’s Black Bean Vegetable Soup (Per Cup)
This canned option is plant-based, hearty, and steady on calories for a fast lunch. The label lists 210 calories per 1 cup (245 g), with 9 grams of protein and 7 grams of fiber. Carbs land near 35 grams, fat near 4 grams, and sugars around 4 grams, with no added sugars. Sodium is listed at 540 milligrams per cup, which sits mid-range for shelf-stable soup. These figures reflect the branded panel reported across major databases.
| Nutrient | Per Cup (245 g) | Per Can (~490 g) |
|---|---|---|
| Calories | 210 | 420 |
| Protein | 9 g | 18 g |
| Total Carbohydrate | 35 g | 70 g |
| Dietary Fiber | 7 g | 14 g |
| Total Sugars | 4 g | 8 g |
| Total Fat | 4 g | 8 g |
| Saturated Fat | 0 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 540 mg | 1080 mg |
| Potassium | 760 mg | 1520 mg |
| Calcium | 80 mg | 160 mg |
| Iron | 2.5 mg | 5 mg |
Serving size on most panels is listed as one cup, not the full container. Many people finish the whole can, which doubles calories and minerals in one go. If you’re watching salt, that bump matters. U.S. regulators set voluntary sodium goals to nudge packaged foods lower over time; you can also thin a bowl with water or broth and lean on citrus and herbs for flavor. FDA sodium goals.
Beans do the heavy lifting here. Black beans bring plant protein, resistant starch, and minerals that support fullness and steady energy. If you prefer a simpler base with more control over seasoning, plain canned beans (rinsed and drained) land lower in sodium per cup than many ready-to-serve soups tracked by nutrient tools.
Label Details That Matter For Daily Goals
Calories, Protein, And Fiber
A 210-calorie cup slides into a typical lunch plan without crowding the plate. Protein sits at 9 grams, so pair the bowl with whole-grain toast, a scoop of quinoa, or a spoon of strained yogurt if you want extra staying power. Fiber hits 7 grams, which helps digestion and satiety and makes it easier to reach a day’s target.
Sodium And Simple Ways To Tame It
Packaged soups lean salty to keep flavor through heating and storage. Here you get 540 milligrams per cup. Balance it by stirring in no-salt tomatoes, frozen corn, or wilted spinach, or by cutting the bowl half-and-half with low-sodium broth. National guidance encourages gradual reductions across categories, a slow shift so taste buds adjust.
Vitamins And Minerals You Actually Get
Potassium shows up strong near 760 milligrams per cup. Iron sits around 2.5 milligrams, and calcium near 80 milligrams. Vegetables add small amounts of vitamin A and vitamin C. Canning lowers some fragile vitamins, yet beans and sturdier veg hold their numbers well in databases that mirror product labels.
Ingredients And What They Signal
This recipe leans on black beans, a tomato-based broth, and a mix of onions, carrots, corn, and herbs, with a touch of oil and familiar spices. The profile is plant-based and straightforward. Brands sometimes adjust seasonings with harvest shifts, so always read the current can for allergen statements and any small changes.
Portion Math: Cups, Cans, And Meals
One cup is the reference on the panel. The container holds roughly two cups. Think of half the can as a side or light bowl, and the whole can as a meal. To round out protein, stir in tofu cubes, cooked chicken breast, or a soft-scrambled egg added off heat. For a plant-only boost, mix in extra beans or a half cup of cooked quinoa.
Ways To Make A Better Bowl
Flavor Boosters That Don’t Spike Salt
Acid and aromatics do more than extra salt. Use lime, a pinch of cumin, smoked paprika, or fresh cilantro. A swirl of avocado or a spoon of plain yogurt adds creaminess and balances heat without pushing sodium higher.
Simple Add-Ins For Extra Protein
Protein helps a bowl carry you longer. Easy picks: a side of canned fish, a scoop of cottage cheese after heating, or edamame. If you prefer grains, fold in quinoa or farro; the texture plays well with beans.
How This Bowl Compares To Plain Black Beans
Rinsed canned black beans deliver similar protein and fiber with fewer flavor notes and usually less sodium per cup. If you want more texture and a lower salt load, do a half-and-half pot: one cup of soup plus one cup of rinsed beans warmed together. You’ll get more fiber and a thicker spoonful for the same simmer time.
Reading The Panel Without Guesswork
| Label Field | What You’ll See | How To Use It |
|---|---|---|
| Serving Size | 1 cup (245 g) | Multiply by your portion; a full can is about two servings. |
| Calories | 210 per cup | Plan sides to fit your target for the meal. |
| Protein | 9 g | Add a topper if you want more staying power. |
| Fiber | 7 g | Helps fullness; beans pull their weight here. |
| Sodium | 540 mg | Cut with broth or choose low-sodium lines when available. |
| Added Sugars | 0 g | Flavor comes from veggies and spices. |
| Fat | 4 g (0 g sat.) | Low in saturated fat; oils add mouthfeel. |
| Micronutrients | Potassium, iron, calcium | Beans help bring minerals many diets miss. |
Smart Shopping And Storage
Pick cans without dents or bulges and check dates. Store unopened cans in a cool, dry space. After opening, move leftovers to a food-safe container and refrigerate. Flavor holds well on day two, and the texture often thickens a little as starches set.
Sample Meal Builds Using This Soup
Quick Lunch Bowl
Heat one cup. Add a half cup of cooked quinoa and a squeeze of lime. Finish with chopped cilantro. You’ll boost protein and stretch volume with minimal prep.
Loaded Baked Potato
Split a medium baked potato and spoon on a cup of soup. Top with scallions and a spoon of strained yogurt. The potato’s potassium pairs nicely with the bowl.
Southwest Skillet
Warm a cup in a skillet with diced bell pepper and frozen corn. Crack in an egg, cover for two minutes, and slide onto warm tortillas. It’s fast and satisfying.
Where The Numbers Come From
Numbers in the chart reflect widely used nutrition databases that mirror branded labels for this item, plus reference entries for plain black beans. If you need deeper product details, check the brand’s page and federal nutrient tools. FoodData Central.