⏱ 30 min totalCashew Corn Chowder
Per 1 serving · 291 g · 11 ingredients
of a 2,000 cal day
- Protein6.6g13% of calories
- Carbs24g48% of calories
- Fat8.5g39% of calories
- ✓ Cholesterol free
At a glance
One serving of Cashew Corn Chowder (291 g) has 180 calories, with 6.6 g of protein, 24 g of carbohydrates and 8.5 g of fat. Most of its energy comes from carbs (48% of calories). It is high in iron (25% DV), phosphorus (22% DV) and copper (32% DV). Keep an eye on sodium, which provides 62% of the daily value.
High in
20%+ of the daily value
- Iron25%
- Phosphorus22%
- Copper32%
- Manganese27%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin C10%
- Thiamine17%
- Vitamin B616%
- Folate (B9)10%
- Pantothenic acid14%
Watch
20%+ of the daily value
- Sodium62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tbsp Coconut oil
⅓ medium Onion
1 clove Garlic- 🥄⅓ tsp Salt
⅓ tsp Turmeric
³⁄₁₆ tsp, ground Cumin seed
¹⁄₁₆ tsp Cayenne pepper
½ ear, large yields Sweet corn
⅔ cup Vegetable broth
³⁄₁₆ tbsp Lime juice
¹⁄₁₆ cup Cashews
Directions
- 1
Heat coconut oil in a large pot over medium heat. When hot, add turmeric, cumin, and cayenne pepper and cook for about 1 minute, until fragrant.
- 2
Add onions and salt, and cook for 5 minutes until softened. Add garlic. If the bottom of the pot becomes dry, add a little broth instead of oil to moisten things up.
- 3
While the onions and garlic are cooking, husk the corn cobs. Cut off the kernels by standing the corn on one end and slicing downwards.
- 4
Add corn kernels to the pot and stir to coat with spices. Cook for 5 minutes, then add the remaining broth. Bring to a boil, then lower to a simmer and cook until the corn is bright yellow and sweet, about 5 minutes.
- 5
Once the corn is cooked, remove the pot from heat and transfer the soup to a blender, reserving a few tablespoons of the whole corn kernels for garnish.
- 6
Add cashews. Blend on high until completely smooth. Add water to thin if desired. Season to taste. Return soup to the pot to keep warm if necessary. Serve with a few kernels of corn and plenty of cracked black pepper.
Vitamins & minerals
Amounts for 1 serving (291 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 8 μg | 1% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 40 μg | 10% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 20 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 26 mg | 3% |
| Iron | 2 mg | 25% |
| Potassium | 400 mg | 9% |
| Magnesium | 68 mg | 16% |
| Phosphorus | 152 mg | 22% |
| Zinc | 1 mg | 10% |
| Copper | 0.3 mg | 32% |
| Manganese | 1 mg | 27% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 11 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 55 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 7 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 180 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 34minWalking (3.5 mph)
- 22minCycling (moderate)
- 15minRunning (6 mph)
- 25minSwimming laps
Common questions
How many calories are in Cashew Corn Chowder?
One serving of Cashew Corn Chowder (1 serving) has 180 calories, which works out to 62 calories per 100 g. That is about 9% of a 2,000-calorie day.
Is Cashew Corn Chowder high in protein?
Not especially. It has 6.6 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 Cashew Corn Chowder keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 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 Cashew Corn Chowder?
1430 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cashew Corn Chowder?
6.8 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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