Chicken Shiitake and Wild Rice Soup
Per 1 serving · 422 g · 15 ingredients
of a 2,000 cal day
- Protein19g24% of calories
- Carbs29g36% of calories
- Fat14g40% of calories
At a glance
One serving of Chicken Shiitake and Wild Rice Soup (422 g) has 320 calories, with 19 g of protein, 29 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (40% of calories). It is high in protein (38% DV), niacin (44% DV) and Vitamin B6 (32% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 22%, 23% and 25% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Niacin44%
- Vitamin B632%
- Vitamin B1223%
- Iron20%
- Phosphorus43%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin A14%
- Thiamine11%
- Riboflavin (B2)16%
- Folate (B9)10%
- Pantothenic acid17%
Watch
20%+ of the daily value
- Sodium22%
- Saturated fat23%
- Cholesterol25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ tbsp Butter
⅛ small Onion
⅛ tbsp All-purpose flour
¾ cup Chicken broth- 🥄⅜ cup Water
¹⁄₁₆ cup chopped Carrots
⅜ clove Garlic
¼ stalk, medium Celery
¹⁄₁₆ cup Brown rice
¾ thigh, bone removed Chicken thigh
⅛ cup Wild rice
¾ mushroom Shiitake mushrooms
¼ tbsp Sour cream- 🥄⅛ dash Salt
⅛ dash Black pepper
Directions
- 1
Melt the butter in a large pot over medium heat. Add the chopped onion and sauté until soft but not browned, about 3-4 minutes. Stir in the flour and cook for another minute.
- 2
Add the chicken broth, water, carrots, garlic, celery, brown rice, and chicken thighs. Cover and simmer for 20 minutes.
- 3
Add the wild rice and mushrooms, and simmer on low, covered, for 25 minutes, stirring occasionally.
- 4
Remove the chicken from the pot, shred with two forks, and return to the pot. Stir in the sour cream and add more water if the soup is too thick.
- 5
Adjust salt and pepper to taste, then serve.
Vitamins & minerals
Amounts for 1 serving (422 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 124 μg | 14% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 7 μg | 5% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 7 mg | 44% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 39 μg | 10% |
| Vitamin B12 | 1 μg | 23% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 52 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 43 mg | 4% |
| Iron | 2 mg | 20% |
| Potassium | 535 mg | 11% |
| Magnesium | 74 mg | 18% |
| Phosphorus | 300 mg | 43% |
| Zinc | 3 mg | 24% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 37% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 371 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 917 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 32 μg | — |
| Serine | 1 g | — |
| Starch | 0.2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 320 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 61minWalking (3.5 mph)
- 38minCycling (moderate)
- 27minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Chicken Shiitake and Wild Rice Soup?
One serving of Chicken Shiitake and Wild Rice Soup (1 serving) has 320 calories, which works out to 76 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Chicken Shiitake and Wild Rice Soup high in protein?
It provides a solid 19 g of protein per serving (38% 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 Shiitake and Wild Rice Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 36% 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 Shiitake and Wild Rice Soup?
515 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken Shiitake and Wild Rice Soup?
2.3 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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