⏱ 38 min totalAsparagus Purée Soup
Per 1 serving · 646 g · 6 ingredients
of a 2,000 cal day
- Protein8.9g32% of calories
- Carbs18g65% of calories
- Fat0.4g3% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Asparagus Purée Soup (646 g) has 98 calories, with 8.9 g of protein, 18 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (65% of calories). It is high in dietary fiber (21% DV), Vitamin C (20% DV) and Vitamin K (79% DV). Keep an eye on sodium, which provides 63% of the daily value.
High in
20%+ of the daily value
- Dietary fiber21%
- Vitamin C20%
- Vitamin K79%
- Thiamine27%
- Riboflavin (B2)25%
- Vitamin B625%
Good source of
10–19% of the daily value
- Vitamin A10%
- Vitamin E17%
- Niacin14%
- Pantothenic acid14%
- Potassium14%
- Zinc12%
Watch
20%+ of the daily value
- Sodium63%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ lb Asparagus
½ medium Onion
1 cloves, minced Garlic
1 ½ cup Vegetable broth
⅛ tsp or 1 packet Yellow mustard
½ tsp Lemon zest
Directions
- 1
Bring a large pot of well-salted water to a boil. Add the trimmed asparagus and blanch until bright green and just tender, 2–3 minutes. Transfer immediately to an ice bath to stop the cooking, then drain well.
- 2
In a large saucepan over medium heat, combine the blanched asparagus, onion, and garlic with about 1/2 cup of the vegetable broth. Cook, stirring occasionally, until the onion is tender, 5–8 minutes.
- 3
Transfer the mixture to a blender, add the remaining broth, and blend until very smooth. Return the purée to the saucepan.
- 4
Bring to a gentle simmer over medium-low heat, cover, and cook for about 20 minutes, stirring once or twice.
- 5
Stir in the mustard and lemon zest. Taste and adjust seasoning as needed, then serve warm.
Vitamins & minerals
Amounts for 1 serving (646 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 86 μg | 10% |
| Vitamin C | 18 mg | 20% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 94 μg | 79% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 128 μg | 32% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 40 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 73 mg | 7% |
| Iron | 5 mg | 63% |
| Potassium | 636 mg | 14% |
| Magnesium | 38 mg | 9% |
| Phosphorus | 139 mg | 20% |
| Zinc | 1 mg | 12% |
| Copper | 0.5 mg | 50% |
| Manganese | 1 mg | 22% |
| Selenium | 6 μg | 11% |
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 | 1,018 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 98 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 19minWalking (3.5 mph)
- 12minCycling (moderate)
- 8minRunning (6 mph)
- 14minSwimming laps
Common questions
How many calories are in Asparagus Purée Soup?
One serving of Asparagus Purée Soup (1 serving) has 98 calories, which works out to 15 calories per 100 g. That is about 4.9% of a 2,000-calorie day.
Is Asparagus Purée Soup high in protein?
Not especially. It has 8.9 g of protein per serving, and protein supplies 32% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Asparagus Purée Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 65% 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 Purée Soup?
1454 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Asparagus Purée Soup?
6.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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