A single serving of sopa de conchas typically contains 300 calories. Approximately 32.0 percent of these calories are derived from fat.
Sopa de conchas, or "shell pasta soup," is a comforting and popular dish in Mexican cuisine, often enjoyed as a light meal or a starter. While its core ingredients generally include small pasta shells and a tomato-based broth, the precise nutritional content can vary based on the specific recipe and preparation methods.
Nutritional Overview of Sopa de Conchas
The nutritional values provided here are based on a specific recipe, offering a detailed breakdown of what a serving contributes to your diet. It's important to note that homemade versions or variations found in different restaurants might have different nutritional profiles due to ingredient choices and portion sizes.
Per Serving Nutritional Breakdown
Below is a detailed look at the nutritional content for one serving of this classic soup:
| Nutrient | Amount (Per Serving) |
|---|---|
| Calories | 300 kcal |
| Calories from Fat | 32.0% |
| Fat | 11 g |
| Cholesterol | 25 mg |
| Sodium | 780 mg |
| Carbohydrates | 35 g |
| Dietary Fiber | 3 g |
| Sugar | 10 g |
| Protein | 17 g |
Understanding the Macronutrients
Analyzing the macronutrients provides insight into the soup's contribution to your daily intake:
- Fat (11g): This includes fats from ingredients like oil used to toast the pasta, or any added creams or cheeses.
- Carbohydrates (35g): Primarily from the pasta shells and any starchy vegetables or sugars in the broth.
- Protein (17g): A notable amount, likely from the pasta itself and any added broth or meat.
Factors Affecting Calorie Count in Sopa de Conchas
The caloric content of sopa de conchas can fluctuate depending on several key factors:
- Ingredients:
- Type of Broth: Using a rich beef or chicken broth will typically add more calories and fat than a vegetable or low-sodium broth.
- Additions: Including ingredients like cheese, sour cream, avocado, or various meats (e.g., ground beef, shredded chicken) can significantly increase both calorie and fat content.
- Oil Quantity: The amount of oil used to toast the pasta shells before adding them to the broth plays a role in the total fat calories.
- Preparation Method:
- Frying vs. Boiling Pasta: Traditionally, pasta shells are lightly fried before being added to the soup, which contributes to the fat content. Boiling them directly would reduce this.
- Broth Consistency: A thicker, more concentrated broth might have different calorie density than a lighter one.
- Serving Size: The most straightforward factor—a larger portion naturally means more calories and nutrients.
Tips for a Lighter Sopa de Conchas
For those looking to enjoy sopa de conchas with fewer calories or reduced sodium, consider these adjustments:
- Opt for Low-Sodium Broth: Choose a low-sodium chicken or vegetable broth to reduce overall sodium intake.
- Reduce Added Fats:
- Toast pasta shells with minimal oil, or consider toasting them in a dry pan or baking them briefly.
- Avoid or minimize high-fat toppings like excessive cheese or sour cream.
- Boost Vegetable Content: Add a variety of non-starchy vegetables like carrots, peas, corn, or spinach to increase fiber and nutrients without significantly adding calories.
- Control Portion Sizes: Be mindful of serving sizes, using a measuring cup to ensure consistency.
By understanding these elements, you can better manage the nutritional impact of this delightful soup.
