Amy’s Black Bean Soup Nutrition | Flavor-First Facts

One cup of Amy’s black bean vegetable soup delivers about 210 calories with hearty fiber and moderate protein.

What You Get In A Bowl

The canned black bean vegetable soup from Amy’s Kitchen lands in the light-to-moderate calorie range per cup. You’ll get a steady hit of fiber from legumes, modest protein, and a rich, peppery base. If you finish an entire can, the totals double since most cans hold about two cups.

Label snapshots from retailer and database listings point to about 210 calories, 8 grams of protein, 6–7 grams of fiber, and around 680 milligrams of sodium per cup. A full can usually sits near 360–420 calories with the same balance scaled up. Exact numbers can shift by batch and where you look, but the pattern stays the same: plenty of fiber, steady carbs, lean fat, and sodium that deserves attention.

Nutrition Snapshot Per Cup Vs Per Can

Measure	Per Cup (~245 g)	Per Can (~490 g)
Calories	~210	~420
Protein	~8 g	~16 g
Total Carbs	~37 g	~74 g
Dietary Fiber	~6–7 g	~12–14 g
Total Fat	~2–3 g	~4–6 g
Saturated Fat	~0–0.5 g	~0–1 g
Sodium	~680 mg	~1,360 mg

Black Bean Soup From Amy’s Kitchen — Calories, Protein, Sodium

Why does this can show up in so many pantries? Beans carry soluble fiber, which helps with fullness. The cup-level protein isn’t steak-heavy, yet it pairs well with a piece of toast, a small salad, or some rice for a tidy meal. The carb load comes mostly from legumes and vegetables, not added sugars.

Sodium is the swing factor. A single cup can hit close to a third of the daily cap set on labels. That’s manageable when breakfast and dinner stay gentle. It gets tricky if the rest of the day leans salty. Two simple moves tame it: stretch a serving with water or unsalted broth, or split a can with a fresh side so you enjoy the flavor without stacking milligrams.

How The Label Compares To Homemade

Homemade pots vary by recipe, yet the baseline is similar: beans bring fiber and plant protein; onions, peppers, and spices carry the profile; oil stays modest. A typical home bowl that mirrors the can’s thickness lands in the same calorie range and can run lower in sodium if you season late and taste as you go.

When you miss a long simmer, the can covers the gap. Add lime, scallions, or chopped tomatoes to wake it up. A spoon of plain yogurt adds creaminess and a few extra grams of protein without heavy fat.

Label Numbers You’ll See Most Often

Across retailer listings and nutrition databases, the common panel shows about 210 calories, 8 grams of protein, and 6 to 7 grams of fiber per cup with sodium near 680 milligrams. You can scan a compiled panel on MyFoodData for a close match, and check the daily sodium limit of 2,300 milligrams on the FDA reference. Both give clear, label-based figures that mirror what you’ll see on the can.

If your can lists slightly different numbers, that’s normal. Labels allow rounding, and ingredients shift by harvest. Use the panel in your hand as the tiebreaker for precise tracking.

Portion Tips That Keep Balance

Start with one cup and sit for a minute after eating. Beans are filling, and a short pause keeps you from overshooting your target. If you want more, pour a half cup extra and add a light topper such as chopped cilantro or a squeeze of citrus.

Pairings steer the meal. A slice of whole-grain bread or a scoop of rice turns the bowl into a tidy lunch. If you need extra protein, add egg whites, a bit of shredded chicken for omnivores, or a scoop of cooked quinoa to keep it plant-forward.

Seasoning Moves That Don’t Spike Sodium

Fresh lime, garlic, cumin, smoked paprika, and chopped scallions build flavor without more salt. A small swirl of plain Greek yogurt cools heat and adds body. If you love heat, lean on chili flakes or a spoon of adobo from canned chipotle; a little goes a long way.

Skip salted crackers and cheese if you’re chasing a lower milligram total. Toasted pumpkin seeds add crunch with minerals and keep the bowl lively.

Smart Add-Ins And Swaps

Add-In Or Swap	What It Adds	Why It Helps
Plain Greek Yogurt (2 Tbsp)	~3 g protein, tang	Creamy finish without heavy fat
Lime Juice + Cilantro	Fresh acid, aroma	Brighter taste with no extra sodium
Cooked Quinoa (1/2 cup)	~4 g protein, texture	More staying power in a plant-based bowl
Unsalted Broth (1/2 cup)	Volume, warmth	Stretches a serving and dilutes sodium
Toasted Pumpkin Seeds	Crunch, minerals	Fun topping that sidesteps extra salt

Reading The Can Like A Pro

Start with serving size. Many panels list one cup, yet most cans hold two. If you pour the lot into a bowl, double every number. Next, scan saturated fat and added sugars; this soup keeps both minimal on typical labels. Fiber stands out, which supports fullness and a steady post-meal feel.

Sodium needs a plan. If lunch uses a third to a half of your daily cap, pick a gentle dinner. Store canned tomatoes, broth, and spices so you can build low-salt sides fast on busy nights.

Who This Soup Fits Best

Busy students, office workers, and anyone stocking a small pantry benefit. It’s also handy for campers with a single burner. If you watch sodium, reach for light add-ins and split cans. If you track protein, use the ideas above to nudge the gram count without pushing fat.

If fiber causes bloating, start with a half cup. Sip water, chew well, and scale up across a week. Your gut adapts when intake climbs slowly.

Simple 5-Minute Bowl Ideas

Bright And Creamy

Warm one cup. Stir in two tablespoons of plain yogurt, squeeze lime, and finish with chopped cilantro.

Smoky And Spicy

Heat a cup with a pinch of smoked paprika and chili flakes. Top with scallions and a few pumpkin seeds.

Hearty And Grainy

Mix one cup with a half cup of cooked quinoa. Add diced tomatoes for a fresh pop.

Bottom Line

This pantry staple brings steady calories, meaningful fiber, and a friendly protein bump in minutes. Keep sodium in view, shape portions to your hunger, and use simple add-ins to match your goals. With a few small tweaks, the can turns into a balanced bowl that tastes like it simmered all day.