⏱ 30 min totalBaked Potato Soup
Per 1 serving · 438 g · 7 ingredients
of a 2,000 cal day
- Protein12g11% of calories
- Carbs52g48% of calories
- Fat20g41% of calories
At a glance
One serving of Baked Potato Soup (438 g) has 427 calories, with 12 g of protein, 52 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (24% DV), dietary fiber (20% DV) and Vitamin A (25% DV). Keep an eye on saturated fat and cholesterol, which provide 62% and 20% of the daily value.
High in
20%+ of the daily value
- Protein24%
- Dietary fiber20%
- Vitamin A25%
- Vitamin C47%
- Thiamine22%
- Riboflavin (B2)34%
Good source of
10–19% of the daily value
- Vitamin D15%
- Niacin17%
- Folate (B9)13%
- Choline12%
- Magnesium19%
- Zinc16%
Watch
20%+ of the daily value
- Saturated fat62%
- Cholesterol20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 Potato medium Potato
1 tbsp Butter
1 tbsp Whole wheat flour- ⅔ cup 2% milk
³⁄₁₆ cup Sour cream- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
Directions
- 1
Pierce the potatoes several times with a fork. Microwave on high for about 12–15 minutes until a fork slides in easily, turning once halfway. Set aside to cool.
- 2
In a large pot over medium heat, melt the butter. Whisk in the flour and cook, whisking constantly, until foamy and nutty but not browned, about 2-3 minutes.
- 3
Gradually whisk in the milk until smooth. Bring to a gentle simmer and cook, stirring often, until slightly thickened, 5-7 minutes.
- 4
Peel the potatoes and cut into bite-size pieces, lightly mashing a portion if you prefer a creamier texture. Stir into the soup and warm over low heat until heated through.
- 5
Remove from heat and stir in the sour cream. Season to taste with salt and black pepper, then serve.
Vitamins & minerals
Amounts for 1 serving (438 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 228 μg | 25% |
| Vitamin C | 43 mg | 47% |
| Vitamin D | 2 μg | 15% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 50 μg | 13% |
| Vitamin B12 | 1 μg | 44% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 65 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 269 mg | 27% |
| Iron | 2 mg | 25% |
| Potassium | 1,207 mg | 26% |
| Magnesium | 82 mg | 19% |
| Phosphorus | 340 mg | 49% |
| Zinc | 2 mg | 16% |
| Copper | 0.3 mg | 29% |
| Manganese | 1 mg | 29% |
| Selenium | 10 μg | 19% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 41 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 8 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 225 μg | — |
| Serine | 1 g | — |
| Starch | 37 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 427 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 81minWalking (3.5 mph)
- 51minCycling (moderate)
- 36minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Baked Potato Soup?
One serving of Baked Potato Soup (1 serving) has 427 calories, which works out to 98 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Baked Potato Soup high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 11% 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 Baked Potato Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Baked Potato Soup?
153 mg per serving.
How much sugar is in Baked Potato Soup?
10 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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