⏱ 40 min totalChicken Tortilla Soup
Per 1 serving · 649 g · 8 ingredients
of a 2,000 cal day
- Protein36g36% of calories
- Carbs40g39% of calories
- Fat12g25% of calories
- ✓ Protein-dense
At a glance
One serving of Chicken Tortilla Soup (649 g) has 400 calories, with 36 g of protein, 40 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (39% of calories). It is high in protein (73% DV), dietary fiber (40% DV) and Vitamin E (21% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 81%, 23% and 27% of the daily value.
High in
20%+ of the daily value
- Protein73%
- Dietary fiber40%
- Vitamin E21%
- Thiamine22%
- Riboflavin (B2)35%
- Niacin77%
Good source of
10–19% of the daily value
- Vitamin A10%
Watch
20%+ of the daily value
- Sodium81%
- Saturated fat23%
- Cholesterol27%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 oz Chicken breast
½ cup Salsa
¼ can (12 oz) yields Sweet corn
¼ can Black beans
1 cup Chicken broth
2 tbsp, shredded Cheddar cheese
1 tbsp Sour cream- ¼ cup Tortilla chips
Directions
- 1
Place the chicken breasts in a stock pot and cover with water. Boil until fully cooked through to 165°F, about 15 minutes.
- 2
Remove the chicken from the pot, reserve the cooking water, shred the chicken, and return it to the pot.
- 3
Add the salsa, corn, and beans to the pot. Pour in chicken broth until the soup reaches your desired consistency.
- 4
Bring the mixture to a boil, then reduce the heat to low and simmer until ready to serve.
- 5
Serve the soup topped with shredded cheese and sour cream, accompanied by tortilla chips.
Vitamins & minerals
Amounts for 1 serving (649 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 90 μg | 10% |
| Vitamin C | 8 mg | 8% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 9 μg | 7% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 12 mg | 77% |
| Vitamin B6 | 1 mg | 85% |
| Folate (B9) | 110 μg | 27% |
| Vitamin B12 | 1 μg | 22% |
| Pantothenic acid | 2 mg | 43% |
| Choline | 133 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 222 mg | 22% |
| Iron | 4 mg | 47% |
| Potassium | 1,303 mg | 28% |
| Magnesium | 104 mg | 25% |
| Phosphorus | 501 mg | 72% |
| Zinc | 2 mg | 22% |
| Copper | 0.4 mg | 43% |
| Manganese | 1 mg | 25% |
| Selenium | 27 μg | 49% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 402 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.2 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 8,174 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 57 μg | — |
| Serine | 1 g | — |
| Starch | 7 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 400 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 76minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Chicken Tortilla Soup?
One serving of Chicken Tortilla Soup (1 serving) has 400 calories, which works out to 62 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Chicken Tortilla Soup high in protein?
Yes. It has 36 g of protein per serving, and 36% of its calories come from protein (9.1 g of protein per 100 calories).
Is Chicken Tortilla Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 39% 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 Tortilla Soup?
1854 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken Tortilla Soup?
7.3 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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