⏱ 30 min totalArtichoke and Leek Soup
Per 1 serving · 740 g · 6 ingredients
of a 2,000 cal day
- Protein11g21% of calories
- Carbs36g74% of calories
- Fat1g5% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Artichoke and Leek Soup (740 g) has 176 calories, with 11 g of protein, 36 g of carbohydrates and 1 g of fat. Most of its energy comes from carbs (74% of calories). It is high in protein (21% DV), dietary fiber (59% DV) and Vitamin C (26% DV). Keep an eye on sodium, which provides 131% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Dietary fiber59%
- Vitamin C26%
- Vitamin K63%
- Vitamin B628%
- Folate (B9)52%
Good source of
10–19% of the daily value
- Thiamine12%
- Riboflavin (B2)11%
- Niacin14%
- Pantothenic acid10%
- Choline12%
- Calcium10%
Watch
20%+ of the daily value
- Sodium131%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup hearts Artichoke
1 cup Leeks
2 cup Vegetable broth
½ tsp, leaves Thyme
¼ tsp Black pepper- 🥄¼ tsp Salt
Directions
- 1
Rinse the sliced leeks well to remove any grit, then drain.
- 2
Warm a large pot over medium heat. Add a teaspoon of oil, or use a splash of the vegetable broth to prevent sticking, and cook the leeks until softened and translucent, about 5 minutes.
- 3
Stir in the chopped artichoke hearts and cook 1 minute to warm through.
- 4
Pour in the remaining vegetable broth and bring to a gentle boil, then reduce to a simmer.
- 5
Season with dried thyme and black pepper, stir, and simmer until flavors meld, about 15 minutes.
- 6
Remove from heat. Serve as is, or blend carefully for a blended soup.
Vitamins & minerals
Amounts for 1 serving (740 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 77 μg | 9% |
| Vitamin C | 23 mg | 26% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 76 μg | 63% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 208 μg | 52% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 66 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 100 mg | 10% |
| Iron | 4 mg | 44% |
| Potassium | 762 mg | 16% |
| Magnesium | 97 mg | 23% |
| Phosphorus | 156 mg | 22% |
| Zinc | 1 mg | 7% |
| Copper | 0.3 mg | 33% |
| Manganese | 1 mg | 42% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 916 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 176 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 33minWalking (3.5 mph)
- 21minCycling (moderate)
- 15minRunning (6 mph)
- 25minSwimming laps
Common questions
How many calories are in Artichoke and Leek Soup?
One serving of Artichoke and Leek Soup (1 serving) has 176 calories, which works out to 24 calories per 100 g. That is about 8.8% of a 2,000-calorie day.
Is Artichoke and Leek Soup high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Artichoke and Leek Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 74% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Artichoke and Leek Soup?
3017 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Artichoke and Leek Soup?
5.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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