⏱ 28 min totalChicken and Spinach Soup with Pesto
Per 1 serving · 597 g · 11 ingredients
of a 2,000 cal day
- Protein30g24% of calories
- Carbs44g35% of calories
- Fat22g40% of calories
At a glance
One serving of Chicken and Spinach Soup with Pesto (597 g) has 492 calories, with 30 g of protein, 44 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (40% of calories). It is high in protein (60% DV), dietary fiber (36% DV) and Vitamin A (40% DV). Keep an eye on sodium and saturated fat, which provide 46% and 20% of the daily value.
High in
20%+ of the daily value
- Protein60%
- Dietary fiber36%
- Vitamin A40%
- Vitamin C121%
- Vitamin E39%
- Vitamin K243%
Good source of
10–19% of the daily value
- Vitamin B1210%
- Choline13%
Watch
20%+ of the daily value
- Sodium46%
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
½ cup, chopped Red bell pepper
2 oz Chicken breast
½ cloves, minced Garlic
1 cup Chicken broth
½ tsp Marjoram
1 ½ cup Spinach
½ cup White beans
⅛ cup Basil pesto
½ dash Black pepper
¼ cup Croutons
Directions
- 1
Heat oil in a large saucepan or Dutch oven over medium-high heat.
- 2
Add bell pepper and chicken, and cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes.
- 3
Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram, and bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes. With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool.
- 4
Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
- 5
Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired. Enjoy!
Vitamins & minerals
Amounts for 1 serving (597 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 364 μg | 40% |
| Vitamin C | 109 mg | 121% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 39% |
| Vitamin K | 292 μg | 243% |
| Thiamine | 0.4 mg | 35% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 9 mg | 56% |
| Vitamin B6 | 1 mg | 73% |
| Folate (B9) | 230 μg | 58% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 69 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 237 mg | 24% |
| Iron | 7 mg | 89% |
| Potassium | 1,486 mg | 32% |
| Magnesium | 148 mg | 35% |
| Phosphorus | 372 mg | 53% |
| Zinc | 3 mg | 25% |
| Copper | 0.4 mg | 46% |
| Manganese | 1 mg | 57% |
| Selenium | 19 μg | 34% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 3,756 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 5 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 492 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 93minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Chicken and Spinach Soup with Pesto?
One serving of Chicken and Spinach Soup with Pesto (1 serving) has 492 calories, which works out to 82 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Chicken and Spinach Soup with Pesto high in protein?
It provides a solid 30 g of protein per serving (60% of the 50 g daily value), but protein supplies only 24% 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 Chicken and Spinach Soup with Pesto keto-friendly?
It is hard to fit into a strict keto diet. One serving has 34 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 Chicken and Spinach Soup with Pesto?
1053 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken and Spinach Soup with Pesto?
5.4 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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