⏱ 30 min totalCreamy Corn and Leek Soup
Per 1 serving · 299 g · 7 ingredients
of a 2,000 cal day
- Protein8.8g16% of calories
- Carbs29g53% of calories
- Fat7.7g31% of calories
- ✓ Low sodium
At a glance
One serving of Creamy Corn and Leek Soup (299 g) has 209 calories, with 8.8 g of protein, 29 g of carbohydrates and 7.7 g of fat. Most of its energy comes from carbs (53% of calories). It is high in Vitamin K (23% DV), riboflavin (b2) (30% DV) and Vitamin B6 (21% DV).
High in
20%+ of the daily value
- Vitamin K23%
- Riboflavin (B2)30%
- Vitamin B621%
- Vitamin B1240%
- Calcium25%
- Iron20%
Good source of
10–19% of the daily value
- Vitamin A16%
- Vitamin C11%
- Vitamin D15%
- Thiamine12%
- Niacin10%
- Folate (B9)16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
½ cup Leeks
½ cup Sweet corn- ¾ cup 2% milk
¼ tsp, leaves Thyme- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Warm oil in a large pot over medium heat. Add the sliced leeks and cook, stirring, until very soft and translucent, 5–7 minutes.
- 2
Stir in the corn and cook until heated through and fragrant, 3–4 minutes.
- 3
Pour in the milk and bring just to a gentle simmer; do not let it boil.
- 4
Add the thyme and a pinch of salt and pepper. Simmer gently, uncovered, for about 10 minutes to meld flavors.
- 5
Blend with an immersion blender until smooth and creamy (or carefully transfer to a blender and blend in batches, venting the lid).
- 6
Taste and adjust seasoning as needed. Serve hot, with a final crack of black pepper if desired.
Vitamins & minerals
Amounts for 1 serving (299 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 145 μg | 16% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 2 μg | 15% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 28 μg | 23% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 63 μg | 16% |
| Vitamin B12 | 1 μg | 40% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 51 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 253 mg | 25% |
| Iron | 2 mg | 20% |
| Potassium | 484 mg | 10% |
| Magnesium | 45 mg | 11% |
| Phosphorus | 232 mg | 33% |
| Zinc | 1 mg | 11% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.4 mg | 16% |
| Selenium | 6 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 491 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 16 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 9 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 101 μg | — |
| Serine | 1 g | — |
| Starch | 10 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 209 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Creamy Corn and Leek Soup?
One serving of Creamy Corn and Leek Soup (1 serving) has 209 calories, which works out to 70 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Creamy Corn and Leek Soup high in protein?
Not especially. It has 8.8 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Creamy Corn and Leek Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Creamy Corn and Leek Soup?
136 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Creamy Corn and Leek Soup?
13 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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