Sopa de tortilla, also known as tortilla soup, is one of the most iconic dishes in Mexican cuisine. Its comforting broth, rich with flavors of tomato, onion, garlic, and chili, topped with crunchy tortilla strips, avocado, cheese, and lime, makes it a true crowd favorite.
But beyond its irresistible flavor, many people wonder: How many calories does sopa de tortilla have? The answer isn’t simple, because the calorie count depends heavily on preparation, ingredients, and portion sizes. A light, homemade version may be quite low in calories, while a restaurant-style bowl can be much higher due to fried toppings, cheese, and cream.
This detailed guide will walk you through everything you need to know about sopa de tortilla nutrition. We’ll break down calories for different variations, explain the contribution of each ingredient, share tips for making a lighter version, and explore its nutritional benefits. By the end, you’ll know exactly how to enjoy tortilla soup without derailing your health goals.
What Is Sopa de Tortilla?
Before we analyze the calories, let’s first understand what sopa de tortilla actually is.
Sopa de tortilla is a traditional Mexican soup that originated in central Mexico. It combines a base of tomatoes, dried chilies (often pasilla or guajillo), garlic, and onions, simmered with chicken or vegetable broth. Once the base is prepared, crispy tortilla strips are added, and toppings such as avocado, queso fresco, crema (similar to sour cream), and fresh cilantro complete the dish.
Historically, it was considered a humble, home-style recipe designed to make use of stale tortillas. Over time, it became a celebrated dish found in both Mexican households and fine dining restaurants across the globe. Today, sopa de tortilla is enjoyed not only for its authentic taste but also for its adaptability—you can make it hearty and indulgent or light and healthy.
Why Calories in Sopa de Tortilla Can Vary
The number of calories in sopa de tortilla isn’t fixed. It depends on:
- Cooking method – Fried tortilla strips vs. baked strips make a huge difference.
- Choice of toppings – Avocado, cheese, and sour cream add healthy fats but increase calories.
- Protein source – Using chicken breast vs. dark meat vs. beans changes the calorie and protein count.
- Serving size – A cup of homemade soup may be 150 calories, while a restaurant bowl could easily double that.
- Vegetable content – Extra vegetables add volume and nutrients with minimal calories.
Because of this, you’ll often see calorie ranges instead of fixed numbers. Let’s explore these ranges in detail.
Average Calories in Sopa de Tortilla
Here’s a closer look at the typical calorie counts:
1. Basic Homemade Sopa de Tortilla
- Calories per 1 cup (240 ml): 150–200
A light version with chicken broth, tomatoes, onions, garlic, and baked tortilla strips is relatively low in calories. Adding lean shredded chicken breast keeps it filling without adding excessive calories.
2. Restaurant-Style Sopa de Tortilla
- Calories per 1 cup: 250–400
Restaurants often serve larger portions with fried tortilla strips, sour cream, cheese, and avocado. These toppings add richness but also significantly increase calories and fat content.
3. Vegetarian Sopa de Tortilla
- Calories per 1 cup: 150–200
Made with vegetable broth and beans, this variation is high in fiber and protein but usually lighter in calories if toppings are used sparingly.
4. Low-Calorie Version
- Calories per 1 cup: 120–180
This option uses baked tortilla strips, minimal avocado, and a lighter broth, making it ideal for weight-conscious eaters.
Calories from Common Ingredients
To really understand calorie counts, it helps to look at individual ingredients.
| Ingredient | Serving Size | Calories | Notes |
|---|---|---|---|
| Corn tortilla (fried) | 1 tortilla (30g) | 120–150 | Main calorie source if fried |
| Corn tortilla (baked) | 1 tortilla (30g) | 60–70 | Much lighter option |
| Chicken breast (cooked) | 100g | ~165 | Lean, high protein |
| Tomato (medium) | 123g | ~22 | Base ingredient, very low-calorie |
| Avocado | 1/4 (50g) | ~80 | Adds healthy fats |
| Cheese (queso fresco/cheddar) | 1 oz | 80–110 | Flavorful but calorie-dense |
| Sour cream | 1 tbsp | 30–60 | Can be swapped with Greek yogurt |
| Black beans | 1/2 cup | ~110 | Vegetarian protein and fiber source |
👉 Notice how tortilla strips, cheese, and sour cream add the most calories. Managing these ingredients is the easiest way to keep your soup lighter.
Detailed Nutritional Breakdown
Besides calories, here’s what a typical homemade 1-cup serving (with baked strips and chicken breast) might contain:
- Calories: 180
- Protein: 16g
- Fat: 6g
- Carbohydrates: 18g
- Fiber: 4g
- Sodium: Varies (depending on broth)
- Vitamins: A, C, B6, folate
- Minerals: Potassium, magnesium, iron
This balance makes sopa de tortilla a satisfying yet relatively light option, especially compared to creamy or heavy soups.
Comparing Variations of Sopa de Tortilla
| Variation | Key Ingredients | Calories per Cup |
|---|---|---|
| Basic Homemade | Tomatoes, onions, garlic, chicken broth, baked tortilla strips | 150–200 |
| Restaurant-Style | Fried strips, avocado, cheese, sour cream | 250–400 |
| Vegetarian | Veg broth, beans, vegetables, baked strips | 150–200 |
| Low-Calorie | Lean chicken, light toppings, baked strips | 120–180 |
How to Make a Lower-Calorie Sopa de Tortilla
Here are some simple strategies to keep it lighter:
- Use lean protein – Stick to chicken breast or beans.
- Bake tortilla strips – Brush with oil and bake instead of frying.
- Choose corn tortillas – Lower in calories than flour tortillas.
- Add more vegetables – Bulk up with zucchini, bell peppers, or carrots.
- Swap sour cream – Use Greek yogurt for creaminess with more protein.
- Limit cheese and avocado – Use small portions for flavor without excess calories.
- Control portion size – One cup can be satisfying when paired with a side salad.
Nutritional Benefits Beyond Calories
Sopa de tortilla isn’t just tasty—it’s also nutritious:
- Rich in vitamins and antioxidants (tomatoes, onions, garlic)
- High in protein when made with chicken or beans
- Contains healthy fats from avocado
- Good source of fiber from beans and tortillas
- Lower in carbs compared to creamy soups
This makes it suitable for many diets, including weight loss, balanced eating, and even low-carb plans when tortilla strips are reduced.
Real-World Serving Size Examples
- Small homemade cup (1 cup): 150–200 calories
- Large restaurant bowl (2 cups + toppings): 500–700 calories
- Vegetarian cup with beans: 180–220 calories
- Low-calorie version (baked strips + minimal toppings): 120–180 calories
This shows how easily calories can double depending on portion and toppings.
Storing and Reheating Sopa de Tortilla
- Refrigeration: Keeps 3–4 days in a sealed container.
- Freezing: Up to 2 months without toppings. Add strips after reheating.
- Reheating: Best on the stove over medium heat. Add crispy toppings just before serving.
Common Mistakes to Avoid
- Adding too many fried strips
- Using full-fat sour cream in large amounts
- Forgetting portion control
- Loading with cheese without measuring
- Reheating with toppings inside (leads to soggy texture)
FAQs
Q: How many calories are in restaurant-style sopa de tortilla?
A: Usually 250–400 per cup, but portions are often larger, so a full bowl may reach 600–700.
Q: Can I make sopa de tortilla without tortillas to cut calories?
A: Yes, though it won’t have the traditional crunch. Using just a few baked strips keeps calories low.
Q: Is sopa de tortilla good for weight loss?
A: Absolutely, if made with lean protein, baked strips, and moderate toppings. It’s filling, high in protein, and nutrient-dense.
Q: Is vegetarian sopa de tortilla high in calories?
A: No, it’s usually lighter—about 150–200 calories per cup if made with vegetable broth and beans.
Q: What’s the healthiest topping option?
A: Fresh cilantro, lime, and a small amount of avocado or Greek yogurt instead of sour cream.
Conclusion
So, how many calories does sopa de tortilla have? The answer depends on how it’s made: anywhere from 120 to 400 calories per cup. A simple, homemade version with baked strips and lean protein stays on the lighter side, while restaurant-style bowls with fried toppings can quickly increase the calorie load.
The good news is that sopa de tortilla can be both delicious and nutritious. With smart ingredient choices, you can enjoy this traditional Mexican dish while keeping your health and calorie goals on track.