⏱ 50 min total

Asparagus Vichyssoise with Mint

Name: Asparagus Vichyssoise with Mint
Prep time: 30 min
Cook time: 20 min
Total time: 50 min
Yield: 1 serving
Ingredients: ½ tbsp Butter; ¼ cup Leeks; ⅛ cup, diced Potato; ¾ cup Chicken broth; ¾ cup Asparagus; ¼ dash Salt; ¼ dash Black pepper; 1 tbsp Heavy whipping cream; ¼ tbsp Spearmint

Per 1 serving · 345 g · 9 ingredients

Calories

164

8%
of a 2,000 cal day

Protein
5.8g
13% of calories
Carbs
12g
27% of calories
Fat
12g
60% of calories

Portion

At a glance

One serving of Asparagus Vichyssoise with Mint (345 g) has 164 calories, with 5.8 g of protein, 12 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (60% of calories). It is high in Vitamin K (45% DV), iron (43% DV) and copper (38% DV). Keep an eye on sodium and saturated fat, which provide 20% and 36% of the daily value.

Per 100 g

48cal

very low energy density

Protein per 100 cal

3.5g

Net carbs

carbs minus fiber

Fiber

3.7 g sugar

High in

20%+ of the daily value

Vitamin K45%
Iron43%
Copper38%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin A19%
Vitamin C14%
Vitamin E12%
Thiamine12%
Riboflavin (B2)13%

Watch

20%+ of the daily value

Sodium20%
Saturated fat36%

Ingredients

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

Directions

Prep 30 minCook 20 min

1
Finely chop the mint. Trim the woody ends from asparagus and cut spears into 1-inch pieces. Slice the leeks thinly, using only the white and pale green parts.
2
Melt the butter in a heavy large saucepan over medium heat. Add the leeks and potato and sauté until slightly softened, 2–3 minutes.
3
Pour in the chicken broth, bring to a boil, then reduce to medium, cover, and cook until the vegetables are tender, about 10 minutes.
4
Stir in the asparagus and simmer uncovered until just tender, 5–6 minutes depending on thickness. Remove from heat and reserve some asparagus tips for garnish.
5
Working in batches, puree the soup in a blender until very smooth. Return to the pot, then season to taste with salt and black pepper.
6
Divide the soup among shallow bowls and chill quickly in the freezer for 15–20 minutes, or refrigerate until cold.
7
In a small bowl, whisk the cream with the chopped mint and a pinch of salt until slightly thickened.
8
Drizzle the mint cream over the chilled soup and garnish with the reserved asparagus tips.

Vitamins & minerals

Amounts for 1 serving (345 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	170 μg	19%
Vitamin C	13 mg	14%
Vitamin D	0.2 μg	1%
Vitamin E	2 mg	12%
Vitamin K	54 μg	45%
Thiamine	0.1 mg	12%
Riboflavin (B2)	0.2 mg	13%
Niacin	3 mg	16%
Vitamin B6	0.2 mg	19%
Folate (B9)	77 μg	19%
Vitamin B12	0.1 μg	6%
Pantothenic acid	0.4 mg	9%
Choline	30 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	68 mg	7%
Iron	3 mg	43%
Potassium	495 mg	11%
Magnesium	29 mg	7%
Phosphorus	115 mg	16%
Zinc	1 mg	8%
Copper	0.3 mg	38%
Manganese	0.4 mg	18%
Selenium	3 μg	5%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	9 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	696 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	0.4 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.5 g	—
Proline	0.1 g	—
Retinol	108 μg	—
Serine	0.1 g	—
Starch	3 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 164 calories

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

31min
Walking (3.5 mph)
20min
Cycling (moderate)
14min
Running (6 mph)
23min
Swimming laps

Common questions

How many calories are in Asparagus Vichyssoise with Mint?

One serving of Asparagus Vichyssoise with Mint (1 serving) has 164 calories, which works out to 48 calories per 100 g. That is about 8.2% of a 2,000-calorie day.

Is Asparagus Vichyssoise with Mint high in protein?

Not especially. It has 5.8 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Asparagus Vichyssoise with Mint keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 27% 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 Vichyssoise with Mint?

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

How much sugar is in Asparagus Vichyssoise with Mint?

3.7 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 (345 g)

Calories164

% Daily Value*

Total fat 12g	15%
Saturated fat 7.1g	36%
Trans fat 0.2g
Cholesterol 36mg	12%
Sodium 469mg	20%
Total carbohydrate 12g	4%
Dietary fiber 3g	11%
Total sugars 3.7g
Protein 5.8g

* 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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