⏱ 15 min totalEasy Tomato Basil Soup
Per 1 serving · 311 g · 10 ingredients
of a 2,000 cal day
- Protein10g15% of calories
- Carbs32g49% of calories
- Fat11g36% of calories
At a glance
One serving of Easy Tomato Basil Soup (311 g) has 260 calories, with 10 g of protein, 32 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (21% DV), thiamine (70% DV) and riboflavin (b2) (31% DV). Keep an eye on sodium and saturated fat, which provide 26% and 22% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Thiamine70%
- Riboflavin (B2)31%
- Vitamin B1231%
- Calcium22%
- Iron27%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin A14%
- Vitamin C19%
- Vitamin K18%
- Niacin15%
- Vitamin B619%
Watch
20%+ of the daily value
- Sodium26%
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
½ medium Onion
½ cloves, minced Garlic
1 ½ tbsp, chopped Basil
½ can Tomatoes
1 oz Cream cheese- ⅜ cup 2% milk
- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
1 slice, small Sourdough bread
Directions
- 1
Heat olive oil in a large saucepan over medium-high heat.
- 2
Sauté the chopped onions for 3 minutes until translucent. Add minced garlic and cook for an additional minute.
- 3
Add diced tomatoes and basil, bringing the mixture to a boil. Stir in the cubed cream cheese until it melts.
- 4
Transfer the mixture to a blender or food processor and blend until smooth. Return to the saucepan, stir in milk, salt, and pepper. Cook over medium-high heat for 2 minutes.
- 5
Serve the soup with toasted sourdough bread.
Vitamins & minerals
Amounts for 1 serving (311 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 126 μg | 14% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 22 μg | 18% |
| Thiamine | 1 mg | 70% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 70 μg | 18% |
| Vitamin B12 | 1 μg | 31% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 31 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 223 mg | 22% |
| Iron | 2 mg | 27% |
| Potassium | 517 mg | 11% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 198 mg | 28% |
| Zinc | 1 mg | 11% |
| Copper | 0.2 mg | 17% |
| Manganese | 0.4 mg | 18% |
| Selenium | 14 μg | 25% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 365 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 9 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 6 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,410 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 96 μg | — |
| Serine | 1 g | — |
| Starch | 15 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 260 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 49minWalking (3.5 mph)
- 31minCycling (moderate)
- 22minRunning (6 mph)
- 37minSwimming laps
Common questions
How many calories are in Easy Tomato Basil Soup?
One serving of Easy Tomato Basil Soup (1 serving) has 260 calories, which works out to 84 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Easy Tomato Basil Soup high in protein?
It provides a solid 10 g of protein per serving (21% of the 50 g daily value), but protein supplies only 15% 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 Easy Tomato Basil Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Easy Tomato Basil Soup?
595 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Easy Tomato Basil 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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