⏱ 22 min total

Broccoli Soup

Name: Broccoli Soup
Prep time: 12 min
Cook time: 10 min
Total time: 22 min
Yield: 1 serving
Ingredients: ¾ cup chopped Broccoli; ½ dash Salt; ½ dash Black pepper; ½ tsp Olive oil; 1 tbsp Sour cream

Per 1 serving · 86 g · 5 ingredients

Calories

3%
of a 2,000 cal day

Protein
2.4g
14% of calories
Carbs
5.2g
30% of calories
Fat
4.3g
56% of calories

Portion

✓ Low sodium

At a glance

One serving of Broccoli Soup (86 g) has 64 calories, with 2.4 g of protein, 5.2 g of carbohydrates and 4.3 g of fat. Most of its energy comes from fat (56% of calories). It is high in Vitamin C (68% DV) and Vitamin K (59% DV).

Per 100 g

74cal

low energy density

Protein per 100 cal

3.8g

Net carbs

carbs minus fiber

Fiber

1.8g

1.2 g sugar

High in

20%+ of the daily value

Vitamin C68%
Vitamin K59%

Good source of

10–19% of the daily value

Folate (B9)11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 12 minCook 10 min

1
Place a pot on the stove and add enough water to barely cover the tops of broccoli chunks. Heat on high until just before a rolling boil, then add 1-2 dashes of salt.
2
Chop the stalk and florets into manageable chunks while the water heats.
3
Add broccoli chunks to the pot and wait until the water returns to a boil. Reduce heat to medium and ensure a gentle boil for 5-7 minutes. Once tender and bright green, drain and set aside, reserving the liquid.
4
Place broccoli in a blender and add hot broccoli water stock to about 1/3 of the way up the broccoli chunks. Pulse blend on low until homogenized. Set aside leftover stock for another use.
5
Add more stock if necessary and blend until pureed and smooth. Add salt and pepper to taste, olive oil, and mix to combine.
6
Serve hot with a dollop of sour cream.

Vitamins & minerals

Amounts for 1 serving (86 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	36 μg	4%
Vitamin C	61 mg	68%
Vitamin D	0 μg	0%
Vitamin E	1 mg	6%
Vitamin K	71 μg	59%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.1 mg	8%
Niacin	0.4 mg	3%
Vitamin B6	0.1 mg	9%
Folate (B9)	45 μg	11%
Vitamin B12	0 μg	2%
Pantothenic acid	0.4 mg	9%
Choline	16 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	48 mg	5%
Iron	1 mg	7%
Potassium	236 mg	5%
Magnesium	16 mg	4%
Phosphorus	59 mg	8%
Zinc	0.4 mg	3%
Copper	0 mg	4%
Manganese	0.2 mg	7%
Selenium	2 μg	4%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	17 μg	—
Arginine	0.1 g	—
Aspartic acid	0.3 g	—
Beta carotene	250 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.5 g	—
Galactose	0 g	—
Glucose	0.3 g	—
Glutamic acid	0.5 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0.1 g	—
Leucine	0.1 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	0.1 g	—
Methionine	0 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.3 g	—
Proline	0.1 g	—
Retinol	15 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 64 calories

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

12min
Walking (3.5 mph)
8min
Cycling (moderate)
5min
Running (6 mph)
9min
Swimming laps

Common questions

How many calories are in Broccoli Soup?

One serving of Broccoli Soup (1 serving) has 64 calories, which works out to 74 calories per 100 g. That is about 3.2% of a 2,000-calorie day.

Is Broccoli Soup high in protein?

Not especially. It has 2.4 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Broccoli Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Broccoli Soup?

113 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Broccoli Soup?

1.2 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 (86 g)

Calories64

% Daily Value*

Total fat 4.3g	6%
Saturated fat 1.5g	7%
Trans fat 0g
Cholesterol 5.8mg	2%
Sodium 113mg	5%
Total carbohydrate 5.2g	2%
Dietary fiber 1.8g	6%
Total sugars 1.2g
Protein 2.4g

* 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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