⏱ 40 min totalChunky Minestrone
Per 1 serving · 635 g · 14 ingredients
of a 2,000 cal day
- Protein14g19% of calories
- Carbs52g66% of calories
- Fat5.2g15% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Chunky Minestrone (635 g) has 304 calories, with 14 g of protein, 52 g of carbohydrates and 5.2 g of fat. Most of its energy comes from carbs (66% of calories). It is high in protein (29% DV), dietary fiber (37% DV) and Vitamin A (35% DV). Keep an eye on sodium, which provides 42% of the daily value.
High in
20%+ of the daily value
- Protein29%
- Dietary fiber37%
- Vitamin A35%
- Vitamin C42%
- Vitamin K133%
- Thiamine69%
Good source of
10–19% of the daily value
- Vitamin E13%
- Pantothenic acid17%
- Choline13%
- Calcium17%
- Zinc15%
- Selenium12%
Watch
20%+ of the daily value
- Sodium42%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
⅜ cup, chopped Onion
½ cloves, minced Garlic
¾ cup Chicken broth
½ can Tomatoes- 🥄³⁄₁₆ cup Water
⅛ cup White rice- 🥄¼ tsp Italian seasoning
1 cup Spinach
½ cup Kidney beans
¼ medium Zucchini
¹⁄₁₆ tsp Black pepper
¼ tbsp Parmesan cheese
¼ large Carrots
Directions
- 1
Heat olive oil in a 4-quart Dutch oven over medium-high heat. Add onion, carrot, and garlic, cooking and stirring for about 3 minutes until the onion is tender.
- 2
Stir in the broth, undrained tomatoes, water, uncooked rice, and Italian seasoning. Bring to a boil, then reduce heat and simmer, covered, for about 20 minutes until the rice is tender.
- 3
Add spinach, beans, zucchini, and pepper. Cook, covered, for an additional 5 minutes. Serve with a sprinkle of Parmesan cheese if desired.
Vitamins & minerals
Amounts for 1 serving (635 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 318 μg | 35% |
| Vitamin C | 37 mg | 42% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 160 μg | 133% |
| Thiamine | 1 mg | 69% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 198 μg | 49% |
| Vitamin B12 | 0.1 μg | 5% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 74 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 172 mg | 17% |
| Iron | 5 mg | 60% |
| Potassium | 1,114 mg | 24% |
| Magnesium | 94 mg | 22% |
| Phosphorus | 259 mg | 37% |
| Zinc | 2 mg | 15% |
| Copper | 0.4 mg | 49% |
| Manganese | 1 mg | 44% |
| Selenium | 7 μg | 12% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 626 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,473 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,410 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 3 μg | — |
| Serine | 1 g | — |
| Starch | 12 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 304 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Chunky Minestrone?
One serving of Chunky Minestrone (1 serving) has 304 calories, which works out to 48 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Chunky Minestrone high in protein?
It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 19% 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 Chunky Minestrone keto-friendly?
It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chunky Minestrone?
969 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chunky Minestrone?
9.8 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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