⏱ 30 min totalChicken and Orzo Soup with Fennel
Per 1 serving · 775 g · 10 ingredients
of a 2,000 cal day
- Protein39g39% of calories
- Carbs45g45% of calories
- Fat7.4g17% of calories
- ✓ Protein-dense
At a glance
One serving of Chicken and Orzo Soup with Fennel (775 g) has 405 calories, with 39 g of protein, 45 g of carbohydrates and 7.4 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (77% DV), Vitamin A (61% DV) and Vitamin C (21% DV). Keep an eye on sodium and cholesterol, which provide 55% and 28% of the daily value.
High in
20%+ of the daily value
- Protein77%
- Vitamin A61%
- Vitamin C21%
- Vitamin K39%
- Riboflavin (B2)24%
- Niacin94%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin E12%
- Thiamine13%
- Folate (B9)14%
- Magnesium13%
- Zinc13%
Watch
20%+ of the daily value
- Sodium55%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Chicken breast- 🥄¼ dash Salt
¼ dash Black pepper
¼ tbsp Olive oil
1 medium Carrots
¼ bulb Fennel bulb
2 cup Chicken broth
¼ cup dry Orzo
1 tbsp Lemon juice
¾ tbsp Dill
Directions
- 1
Season the chicken breast with salt and pepper.
- 2
Heat olive oil in a large soup pot over medium heat.
- 3
Add the chicken and cook for about 8 minutes without flipping (5 minutes for thin-cut breasts). Flip and cook the other side until browned and the internal temperature reaches 165°F.
- 4
Transfer the chicken to a cutting board and let it rest for five minutes.
- 5
Slice the carrots, fennel, and cooked chicken.
- 6
Combine broth, salt, and pepper in the pot. Bring to a boil over high heat.
- 7
Add carrots, fennel, and orzo. Bring back to a boil, then reduce heat to low and simmer, partially covered, until orzo and vegetables are tender, about 8 to 10 minutes.
- 8
Stir in the chicken and cook until heated through. Remove pot from heat.
- 9
Stir in lemon juice, dill, and serve.
Vitamins & minerals
Amounts for 1 serving (775 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 547 μg | 61% |
| Vitamin C | 19 mg | 21% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 47 μg | 39% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 15 mg | 94% |
| Vitamin B6 | 1 mg | 77% |
| Folate (B9) | 56 μg | 14% |
| Vitamin B12 | 1 μg | 23% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 122 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 95 mg | 9% |
| Iron | 3 mg | 36% |
| Potassium | 1,243 mg | 26% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 380 mg | 54% |
| Zinc | 1 mg | 13% |
| Copper | 0.2 mg | 26% |
| Manganese | 0.5 mg | 20% |
| Selenium | 26 μg | 48% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2,121 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 5,392 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 8 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 405 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 77minWalking (3.5 mph)
- 49minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Chicken and Orzo Soup with Fennel?
One serving of Chicken and Orzo Soup with Fennel (1 serving) has 405 calories, which works out to 52 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Chicken and Orzo Soup with Fennel high in protein?
Yes. It has 39 g of protein per serving, and 39% of its calories come from protein (9.5 g of protein per 100 calories).
Is Chicken and Orzo Soup with Fennel keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chicken and Orzo Soup with Fennel?
1272 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken and Orzo Soup with Fennel?
6.7 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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