⏱ 30 min total

Creamy Parsnip and Leek Soup

Name: Creamy Parsnip and Leek Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ½ leek Leeks; ¼ dash Salt; 1 parsnip Parsnips; ¾ cup Vegetable broth; ⅛ cup, fluid Heavy whipping cream; ¼ tsp, leaves Thyme; ¼ dash Black pepper

Per 1 serving · 358 g · 8 ingredients

Calories

249

12%
of a 2,000 cal day

Protein
4.1g
6% of calories
Carbs
27g
41% of calories
Fat
15g
52% of calories

Portion

At a glance

One serving of Creamy Parsnip and Leek Soup (358 g) has 249 calories, with 4.1 g of protein, 27 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (52% of calories). It is high in dietary fiber (21% DV), Vitamin C (25% DV) and Vitamin K (42% DV). Keep an eye on sodium and saturated fat, which provide 34% and 37% of the daily value.

Per 100 g

69cal

low energy density

Protein per 100 cal

1.6g

Net carbs

21g

carbs minus fiber

Fiber

5.8g

7.3 g sugar

High in

20%+ of the daily value

Dietary fiber21%
Vitamin C25%
Vitamin K42%
Folate (B9)24%
Iron23%
Manganese36%

Good source of

10–19% of the daily value

Vitamin A18%
Vitamin E18%
Thiamine12%
Vitamin B617%
Pantothenic acid15%
Potassium11%

Watch

20%+ of the daily value

Sodium34%
Saturated fat37%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Trim away the dark green leek tops, split lengthwise, and rinse thoroughly to remove grit. Thinly slice the leeks. Peel the parsnips and cut into small, even pieces for quick cooking.
2
Warm the olive oil in a large pot over medium heat. Add the leeks with a pinch of salt and cook, stirring occasionally, until soft and translucent, about 5–6 minutes.
3
Stir in the parsnips and cook until fragrant and beginning to soften, 3–4 minutes.
4
Pour in the vegetable broth, bring to a boil, then reduce to a gentle simmer. Cover and cook until the parsnips are very tender, about 10–12 minutes.
5
Stir in the heavy cream, thyme, and a few grinds of black pepper. Warm gently without boiling for 1–2 minutes.
6
Blend with an immersion blender until completely smooth. If the soup is too thick, thin with a splash of extra broth, then taste and adjust salt and pepper as needed.
7
Ladle into bowls and serve hot, adding a fresh grind of black pepper if desired.

Vitamins & minerals

Amounts for 1 serving (358 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	161 μg	18%
Vitamin C	23 mg	25%
Vitamin D	0.2 μg	1%
Vitamin E	3 mg	18%
Vitamin K	51 μg	42%
Thiamine	0.1 mg	12%
Riboflavin (B2)	0.1 mg	6%
Niacin	1 mg	6%
Vitamin B6	0.2 mg	17%
Folate (B9)	97 μg	24%
Vitamin B12	0.1 μg	3%
Pantothenic acid	1 mg	15%
Choline	9 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	87 mg	9%
Iron	2 mg	23%
Potassium	521 mg	11%
Magnesium	44 mg	11%
Phosphorus	106 mg	15%
Zinc	1 mg	6%
Copper	0.1 mg	16%
Manganese	1 mg	36%
Selenium	2 μg	4%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.1 g	—
Aspartic acid	0.1 g	—
Beta carotene	472 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	0.3 g	—
Glycine	0 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	6 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	121 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 249 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

47min
Walking (3.5 mph)
30min
Cycling (moderate)
21min
Running (6 mph)
35min
Swimming laps

Common questions

How many calories are in Creamy Parsnip and Leek Soup?

One serving of Creamy Parsnip and Leek Soup (1 serving) has 249 calories, which works out to 69 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Creamy Parsnip and Leek Soup high in protein?

Not especially. It has 4.1 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Creamy Parsnip and Leek Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 41% 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 Parsnip and Leek Soup?

789 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Creamy Parsnip and Leek 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.

Nutrition Facts

Serving size1 serving (358 g)

Calories249

% Daily Value*

Total fat 15g	19%
Saturated fat 7.4g	37%
Trans fat 0g
Cholesterol 41mg	14%
Sodium 789mg	34%
Total carbohydrate 27g	10%
Dietary fiber 5.8g	21%
Total sugars 7.3g
Protein 4.1g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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