Sprouts Salad vs Vegetable Soup

Per 100 g, Sprouts Salad has 105 kcal and 7.5 g protein, while Vegetable Soup has 55 kcal and 2.2 g protein.

Sprouts Salad

105
kcal per 100 g
7.5 g protein

Vegetable Soup

55
kcal per 100 g
2.2 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Sprouts Salad Vegetable Soup Difference
Calories Fewer calories for the same weight 105 kcal 55 kcal better 47%
Protein More protein helps with fullness and muscle 7.5 g better 2.2 g 71%
Carbs Lower carbs suits low-carb and diabetic diets 15 g 7.6 g better 49%
Fat Lower fat means lower calorie density 1 g better 1.6 g 38%
Fiber More fibre improves fullness and digestion 4.5 g better 3 g 33%
Sugar Less sugar means a gentler blood-sugar response 2 g 1.6 g better 20%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Vegetable Soup

Vegetable Soup is the lighter choice at 55 kcal per 100 g against 105 for Sprouts Salad — about 47% fewer calories for the same weight on your plate. That does not make Sprouts Salad a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Sprouts Salad

Sprouts Salad is the stronger protein source, with 7.5 g per 100 g against 2.2 g for Vegetable Soup. To match that from Vegetable Soup you would have to eat roughly 3.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Sprouts Salad vs Vegetable Soup — common questions

Sprouts Salad has more calories — about 105 kcal per 100 g compared with 55 kcal for Vegetable Soup.

Sprouts Salad has more protein — 7.5 g per 100 g against 2.2 g for Vegetable Soup.

Vegetable Soup is the lighter choice at 55 kcal per 100 g against 105 for Sprouts Salad — about 47% fewer calories for the same weight on your plate. That does not make Sprouts Salad a bad food; it means the portion has to be smaller to fit the same calorie budget.

Sprouts Salad is the stronger protein source, with 7.5 g per 100 g against 2.2 g for Vegetable Soup. To match that from Vegetable Soup you would have to eat roughly 3.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 160 kcal and 9.7 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Vegetable Soup has the edge, mainly on calorie density. Per 100 g, Sprouts Salad has 105 kcal and 7.5 g protein, while Vegetable Soup has 55 kcal and 2.2 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Sprouts Salad nutrition & serving sizes
Full Vegetable Soup nutrition & serving sizes

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.