Amy’s Black Bean Vegetable Soup Nutrition Facts | Smart Label Snapshot

One cup of this Amy’s soup has ~140 calories with 7g fiber, 9g protein, and ~540mg sodium; the full can lands near 210 calories.

Black Bean Vegetable Soup From Amy’s: Calories, Protein, And Sodium

This plant-based can delivers a balanced nutrient mix in a small calorie budget. Per one cup, the label aligns around 140 calories, about 9 grams of protein, roughly 7 grams of fiber, and near 540 milligrams of sodium. Finish the can and you’re closer to 210 calories with the same carb-heavy macro split that beans bring. That profile tracks with independent nutrition databases that mirror the brand’s panel, including calorie total, macro split, and mineral highlights.

Serving Sizes And What They Mean

The standard reference here is one cup. That’s a hearty soup bowl, not a tiny tasting. The can lists more than a single cup, which is why the math looks lighter per serving than the can total. If you just want a lighter snack, start with half a cup. If you’re building a full meal, a full can still fits neatly in a moderate-calorie plan when you pair it smartly.

Nutrition Panel Snapshot (Per Cup Vs Per Can)

Use this table to compare the usual serving with the whole can. Values reflect typical entries from verified nutrition databases for this item.

Nutrient	1 Cup (245 g)	Whole Can (411 g)
Calories	~140 kcal	~210 kcal
Protein	~9 g	~13 g
Total Carbs	~35 g	~58 g
Dietary Fiber	~7 g	~11 g
Total Fat	~4 g	~7 g
Sodium	~540 mg	~900 mg
Potassium	~760 mg	~1,270 mg

The fiber line stands out for a canned soup. A single cup lands around a quarter of a day’s target, while protein nudges just under the double-digit mark. Sodium sits near a quarter of the daily cap per cup, which is typical for shelf-stable soups.

How This Can Fits A Day’s Targets

Two numbers anchor most label reads: fiber and sodium. The daily value for fiber is 28 grams, so a single cup of this soup moves the needle with roughly 7 grams. On the salt side, the daily cap lands at 2,300 milligrams. A cup contributes about 540 milligrams, which is handy context if your meals already run salty. See the FDA-backed label explainer for the 5% and 20% rules on %DV—handy cues for “low” and “high” per serving—and the federal fiber guide for food picks. Link the exact rule names inside the paragraph so readers get straight to the reference, not a homepage: the fiber daily value and the sodium daily value.

Macro Profile: Why It’s Filling On Fewer Calories

Beans push complex carbs and fiber, with a bonus of plant protein. That combo slows digestion and helps a bowl carry you longer than the calorie count suggests. The small fat number keeps the energy density down without trimming satisfaction when you serve it hot and thick. The potassium hit is a quiet perk many canned soups miss.

Ingredient Notes You’ll Notice On The Label

Expect black beans first, followed by vegetable mix-ins like carrots, corn, celery, onion, and a small amount of oil. The spice blend brings cilantro and garlic. The flavor reads savory with mild heat. Retail listings that mirror the brand’s ingredients confirm the bean-forward base and simple spice list used in this recipe.

Portion Strategy: Cup, Can, And Add-Ins

Start with your hunger level and the rest of your day’s menu. If you’re pairing the soup with grain or bread, a cup may be plenty. If the soup is your main, a full can still leaves room for fruit or a small salad on the side.

Easy Tweaks That Shift The Numbers

• Thin with hot water to bring sodium per spoon down a notch while keeping the bowl full.
• Add extra beans to bump protein and fiber without pushing sodium.
• Top with tofu or grilled tempeh for a meat-free protein lift with steady texture.
• Skip salty garnishes like cheese or seasoned chips if you’re watching sodium.

How It Compares To Other Black Bean Canned Options

Across branded databases, black bean soups cluster around similar calorie totals, with sodium often being the swing factor. This can’s per-cup sodium sits near the mid-pack mark. Where it shines is fiber: per cup, it’s a standout for a ready-to-heat can. Independent compilers that mirror labels support this pattern and give the same calorie and macro splits you see on the panel.

Label Reading In Plain Words

Aim for a bowl that helps you meet fiber targets while keeping sodium in range. The beans in this recipe do the heavy lifting for fiber, so the main lever you control is salt. Use %DV for a quick scan: under 5% is low; 20% or higher is high. This soup sits around the mid-teens to low-twenties per serving on sodium, which means it’s a reasonable pick when you balance the rest of your meals.

Who This Can Suits Best

Plant-forward eaters get protein without meat. Busy workers get heat-and-eat convenience that still brings fiber. Students can stash a can for quick meals that carry them through a long day. Home cooks can use it as a base, then fold in their own vegetables or grains.

Grocery Shelf Tips

Scan the panel before you toss a can into the cart. Calorie numbers will look similar across black bean soups, so glance at fiber, sodium, and protein lines. If your day already includes salty items, pair this can with lower-salt sides and skip extra broth powders or salty toppings.

Taste And Texture Pointers

The base is thick from beans, not cream. You’ll see visible vegetables and a mild spice note. If you like a smoother spoon, hit the pot with a quick immersion blend for a few seconds. If you prefer more chew, pour straight from the can and keep the simmer short to avoid breaking down the beans.

Meal Ideas That Layer In More Nutrition

Grain bowl: Serve over brown rice or barley to add chew and minerals. Green-plus bowl: Stir in chopped spinach right before serving for color and a touch of extra potassium. Citrus finish: A wedge of lime brightens the savory base without any salt. Heat lovers: A pinch of chili flakes adds kick with no sodium hit.

Budget And Pantry Wins

Legume-based cans are affordable protein. Shelf life gives you flexibility. You can stock a few and rotate through them during the week. The can opens up last-minute lunches or quick dinners when groceries are low and time is tight.

Daily Values And Quick Reference

Use this mini-chart to map one cup of soup to label rules you see on every package.

Nutrient	%DV Guide	Daily Value
Fiber	Low ≤ 5% • High ≥ 20%	28 g per day
Sodium	Low ≤ 5% • High ≥ 20%	2,300 mg per day
Protein	No fixed %DV target	Use grams in context

The soup’s per-cup fiber lands near one quarter of the target, which helps most adults close a common gap. The sodium line hovers near a quarter of the day too, so the rest of your menu is where you bring the total back in range. The federal fiber table and FDA’s label explainer spell out these daily anchors in plain numbers.

Cooking And Serving FAQ-Style Clarifications (No FAQs Block)

Can You Stretch Flavor Without Salt?

Yes—use acid and aromatics. Lime juice wakes up the beans. A hit of cumin or smoked paprika deepens the base. Fresh cilantro at the end adds lift.

What About Oil Or Cream?

This recipe is naturally low in fat. A teaspoon of olive oil swirled in adds mouthfeel with only a small calorie bump. Cream isn’t needed; the beans give you body.

Best Sides For Balance

Pair with a crunchy salad dressed with lemon and pepper. Go with a piece of fruit if you want something sweet on the back end. Choose plain grains over seasoned mixes to keep salt steady.

Smart Takeaway

If you want a plant-based bowl that keeps calories down while packing fiber, this can earns a spot in rotation. Read the label once, adjust portions to your day, and use simple add-ins to shape flavor and fullness.

Want a longer read on fiber targets and food picks? Try the Dietary Guidelines’ fiber sources list.