⏱ 10 min totalCanned Vegetable Soup with Tofu
Per 1 serving · 447 g · 3 ingredients
of a 2,000 cal day
- Protein17g23% of calories
- Carbs32g44% of calories
- Fat11g33% of calories
- ✓ Cholesterol free
At a glance
One serving of Canned Vegetable Soup with Tofu (447 g) has 278 calories, with 17 g of protein, 32 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (34% DV), Vitamin A (51% DV) and Vitamin E (24% DV). Keep an eye on sodium, which provides 68% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Vitamin A51%
- Vitamin E24%
- Vitamin K117%
- Pantothenic acid21%
- Calcium35%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin C16%
- Thiamine19%
- Riboflavin (B2)14%
- Niacin15%
- Vitamin B617%
Watch
20%+ of the daily value
- Sodium68%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Prepare the soup according to the instructions on the can.
- 2
Drain and cut the tofu into 1/2 inch cubes and add to the soup. Bring to a boil.
- 3
Serve garnished with fresh chopped parsley.
Vitamins & minerals
Amounts for 1 serving (447 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 455 μg | 51% |
| Vitamin C | 14 mg | 16% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 24% |
| Vitamin K | 141 μg | 117% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 65 μg | 16% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 64 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 346 mg | 35% |
| Iron | 5 mg | 68% |
| Potassium | 761 mg | 16% |
| Magnesium | 74 mg | 18% |
| Phosphorus | 259 mg | 37% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 70% |
| Manganese | 2 mg | 88% |
| Selenium | 24 μg | 44% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,222 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 4,854 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 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 5,751 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 278 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 53minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in Canned Vegetable Soup with Tofu?
One serving of Canned Vegetable Soup with Tofu (1 serving) has 278 calories, which works out to 62 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Canned Vegetable Soup with Tofu high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 23% 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 Canned Vegetable Soup with Tofu keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 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 Canned Vegetable Soup with Tofu?
1559 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Canned Vegetable Soup with Tofu?
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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