⏱ 30 min total

Asparagus and Leek Soup

Name: Asparagus and Leek Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ lb Asparagus; ½ leek Leeks; 1 cup Vegetable broth; ½ tbsp Butter; ⅛ tsp Black pepper; ⅛ tsp Salt

Per 1 serving · 519 g · 6 ingredients

Calories

141

7%
of a 2,000 cal day

Protein
7.8g
20% of calories
Carbs
17g
44% of calories
Fat
6.2g
36% of calories

Portion

At a glance

One serving of Asparagus and Leek Soup (519 g) has 141 calories, with 7.8 g of protein, 17 g of carbohydrates and 6.2 g of fat. Most of its energy comes from carbs (44% of calories). It is high in dietary fiber (20% DV), Vitamin C (20% DV) and Vitamin E (21% DV). Keep an eye on sodium, which provides 55% of the daily value.

Per 100 g

27cal

very low energy density

Protein per 100 cal

5.5g

Net carbs

12g

carbs minus fiber

Fiber

5.6g

6 g sugar

High in

20%+ of the daily value

Dietary fiber20%
Vitamin C20%
Vitamin E21%
Vitamin K97%
Thiamine30%
Riboflavin (B2)24%

Good source of

10–19% of the daily value

Vitamin A19%
Niacin15%
Pantothenic acid13%
Potassium13%
Magnesium11%
Phosphorus19%

Watch

20%+ of the daily value

Sodium55%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
In a large pot, melt the butter over medium heat.
2
Add the sliced leeks and sauté for about 5 minutes, until they are soft and fragrant.
3
Add the chopped asparagus to the pot and continue to sauté for another 5 minutes.
4
Pour in the vegetable broth and bring the mixture to a boil.
5
Reduce the heat to low and let the soup simmer for 10 minutes, or until the asparagus is tender.
6
Season the soup with salt and pepper to taste.
7
Use an immersion blender to puree the soup until smooth, or carefully transfer the soup to a blender in batches and blend until smooth.
8
Serve hot, garnished with additional black pepper if desired.

Vitamins & minerals

Amounts for 1 serving (519 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	172 μg	19%
Vitamin C	18 mg	20%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	21%
Vitamin K	116 μg	97%
Thiamine	0.4 mg	30%
Riboflavin (B2)	0.3 mg	24%
Niacin	2 mg	15%
Vitamin B6	0.3 mg	24%
Folate (B9)	147 μg	37%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	13%
Choline	42 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	84 mg	8%
Iron	6 mg	72%
Potassium	598 mg	13%
Magnesium	45 mg	11%
Phosphorus	135 mg	19%
Zinc	1 mg	12%
Copper	0.5 mg	52%
Manganese	1 mg	27%
Selenium	6 μg	10%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	20 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	1,474 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0.1 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	0.4 g	—
Proline	0.2 g	—
Retinol	48 μg	—
Serine	0.3 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0.2 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 141 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

27min
Walking (3.5 mph)
17min
Cycling (moderate)
12min
Running (6 mph)
20min
Swimming laps

Common questions

How many calories are in Asparagus and Leek Soup?

One serving of Asparagus and Leek Soup (1 serving) has 141 calories, which works out to 27 calories per 100 g. That is about 7% of a 2,000-calorie day.

Is Asparagus and Leek Soup high in protein?

Not especially. It has 7.8 g of protein per serving, and protein supplies 20% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Asparagus and Leek Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Asparagus and Leek Soup?

1265 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Asparagus and Leek Soup?

6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (519 g)

Calories141

% Daily Value*

Total fat 6.2g	8%
Saturated fat 3.7g	19%
Trans fat 0.2g
Cholesterol 15mg	5%
Sodium 1,265mg	55%
Total carbohydrate 17g	6%
Dietary fiber 5.6g	20%
Total sugars 6g
Protein 7.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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