⏱ 45 min total

Carrot Potage

Name: Carrot Potage
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: 1 ³⁄₁₆ cup chopped Carrots; ⁷⁄₁₆ cup, diced Potato; ⁷⁄₁₆ cup, chopped Onion; ⅓ tbsp Butter; 1 ⅓ cup Vegetable broth; ⅓ tsp Salt; ⅓ tsp Black pepper

Per 1 serving · 610 g · 7 ingredients

Calories

197

10%
of a 2,000 cal day

Protein
6.4g
12% of calories
Carbs
35g
68% of calories
Fat
4.4g
19% of calories

Portion

At a glance

One serving of Carrot Potage (610 g) has 197 calories, with 6.4 g of protein, 35 g of carbohydrates and 4.4 g of fat. Most of its energy comes from carbs (68% of calories). It is high in dietary fiber (25% DV), Vitamin A (142% DV) and Vitamin C (30% DV). Keep an eye on sodium, which provides 94% of the daily value.

Per 100 g

32cal

very low energy density

Protein per 100 cal

3.2g

Net carbs

28g

carbs minus fiber

Fiber

10 g sugar

High in

20%+ of the daily value

Dietary fiber25%
Vitamin A142%
Vitamin C30%
Thiamine20%
Vitamin B633%
Potassium20%

Good source of

10–19% of the daily value

Vitamin K19%
Niacin14%
Folate (B9)13%
Pantothenic acid13%
Iron14%
Magnesium10%

Watch

20%+ of the daily value

Sodium94%

Ingredients

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

Directions

Prep 15 minCook 30 min

1
Peel the carrots and potatoes. Dice the onion.
2
Place a pot on medium heat and melt the butter. Add the diced onion, stir frequently.
3
While the onion is cooking, dice the carrots and potatoes.
4
When the onion becomes soft and translucent, add the carrots, potatoes, and vegetable broth.
5
Increase the heat to high until the mixture is boiling, then turn down to a simmer. Let cook for 20 minutes, or until the vegetables become soft.
6
Blend the mixture in a blender or with an immersion blender until very smooth. Add salt and pepper to taste.
7
Optionally garnish with a splash of heavy cream. Enjoy!

Vitamins & minerals

Amounts for 1 serving (610 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1,280 μg	142%
Vitamin C	27 mg	30%
Vitamin D	0.1 μg	0%
Vitamin E	1 mg	7%
Vitamin K	23 μg	19%
Thiamine	0.2 mg	20%
Riboflavin (B2)	0.1 mg	5%
Niacin	2 mg	14%
Vitamin B6	0.4 mg	33%
Folate (B9)	52 μg	13%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	13%
Choline	26 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	77 mg	8%
Iron	1 mg	14%
Potassium	940 mg	20%
Magnesium	41 mg	10%
Phosphorus	112 mg	16%
Zinc	1 mg	6%
Copper	0.1 mg	14%
Manganese	0.5 mg	21%
Selenium	1 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	5,192 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	12,383 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	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	2 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.3 g	—
Proline	0.1 g	—
Retinol	32 μg	—
Serine	0.1 g	—
Starch	12 g	—
Sucrose	6 g	—
Theobromine	0 mg	—
Threonine	0.4 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	0.1 μg	—

Burning 197 calories

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

37min
Walking (3.5 mph)
24min
Cycling (moderate)
16min
Running (6 mph)
28min
Swimming laps

Common questions

How many calories are in Carrot Potage?

One serving of Carrot Potage (1 serving) has 197 calories, which works out to 32 calories per 100 g. That is about 9.9% of a 2,000-calorie day.

Is Carrot Potage high in protein?

Not especially. It has 6.4 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Carrot Potage keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 68% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Carrot Potage?

2166 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Carrot Potage?

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.

Nutrition Facts

Serving size1 serving (610 g)

Calories197

% Daily Value*

Total fat 4.4g	6%
Saturated fat 2.5g	13%
Trans fat 0.2g
Cholesterol 10mg	3%
Sodium 2,166mg	94%
Total carbohydrate 35g	13%
Dietary fiber 7g	25%
Total sugars 10g
Protein 6.4g

* 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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