⏱ 45 min totalCheesy Vegetable Chowder
Per 1 serving · 637 g · 18 ingredients
of a 2,000 cal day
- Protein21g17% of calories
- Carbs43g35% of calories
- Fat26g48% of calories
At a glance
One serving of Cheesy Vegetable Chowder (637 g) has 476 calories, with 21 g of protein, 43 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (42% DV), dietary fiber (23% DV) and Vitamin A (64% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 62%, 76% and 25% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Dietary fiber23%
- Vitamin A64%
- Vitamin C109%
- Vitamin K73%
- Riboflavin (B2)39%
Good source of
10–19% of the daily value
- Vitamin D13%
- Vitamin E10%
- Thiamine16%
- Niacin14%
- Choline15%
- Magnesium18%
Watch
20%+ of the daily value
- Sodium62%
- Saturated fat76%
- Cholesterol25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅔ tbsp Butter
½ large Carrots
½ stalks, large (11 inches long) Celery
³⁄₁₆ medium Onion
⅔ cloves, minced Garlic
⅔ cup Vegetable broth
½ Potato small Potato
⅔ cup chopped Broccoli
³⁄₁₆ head small Cauliflower
¹⁄₁₆ tsp, ground Thyme- 🥄³⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
0.02 tsp Paprika
³⁄₁₆ pinch Cayenne pepper
1 tbsp All-purpose flour- ½ cup 2% milk
¹⁄₁₆ cup Half-and-half
⅓ cup, shredded Cheddar cheese
Directions
- 1
Melt one-fourth of the butter in a large pot over medium heat.
- 2
Add chopped carrots, celery, and diced onion; sauté for 4 minutes. Add minced garlic and sauté for an additional minute.
- 3
Stir in vegetable broth, cubed potatoes, thyme, salt, pepper, paprika, and cayenne. Bring to a boil, reduce heat to medium, cover, and simmer for 15 minutes or until potatoes are almost tender.
- 4
Add broccoli and cauliflower, cooking for 5-7 minutes until vegetables are tender.
- 5
In a medium saucepan over medium heat, melt the remaining butter.
- 6
Stir in flour, cooking and whisking constantly for about a minute. Gradually add milk, whisking vigorously until smooth and gently boiling.
- 7
Once thickened, add half and half, remove from heat, and pour into the soup after vegetables are fully cooked. Stir to combine, then turn off the heat.
- 8
Gradually add cheddar cheese, stirring until the soup is smooth.
- 9
Serve hot and enjoy!
Vitamins & minerals
Amounts for 1 serving (637 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 579 μg | 64% |
| Vitamin C | 98 mg | 109% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 88 μg | 73% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 1 mg | 39% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 1 mg | 44% |
| Folate (B9) | 118 μg | 29% |
| Vitamin B12 | 1 μg | 42% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 81 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 509 mg | 51% |
| Iron | 2 mg | 22% |
| Potassium | 1,193 mg | 25% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 458 mg | 65% |
| Zinc | 3 mg | 25% |
| Copper | 0.1 mg | 7% |
| Manganese | 1 mg | 25% |
| Selenium | 19 μg | 35% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 1,267 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,372 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 21 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 6 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.4 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 246 μg | — |
| Serine | 1 g | — |
| Starch | 14 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 476 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 90minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Cheesy Vegetable Chowder?
One serving of Cheesy Vegetable Chowder (1 serving) has 476 calories, which works out to 75 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Cheesy Vegetable Chowder high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 17% 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 Cheesy Vegetable Chowder keto-friendly?
It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cheesy Vegetable Chowder?
1427 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cheesy Vegetable Chowder?
13 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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