⏱ 30 min totalFennel-Potato Soup with Smoked Salmon
Per 1 serving · 324 g · 7 ingredients
of a 2,000 cal day
- Protein4.3g12% of calories
- Carbs21g57% of calories
- Fat5.1g32% of calories
At a glance
One serving of Fennel-Potato Soup with Smoked Salmon (324 g) has 140 calories, with 4.3 g of protein, 21 g of carbohydrates and 5.1 g of fat. Most of its energy comes from carbs (57% of calories). It is high in Vitamin C (27% DV), Vitamin K (37% DV) and Vitamin B6 (22% DV). Keep an eye on sodium, which provides 29% of the daily value.
High in
20%+ of the daily value
- Vitamin C27%
- Vitamin K37%
- Vitamin B622%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Riboflavin (B2)12%
- Niacin11%
- Iron18%
- Potassium14%
- Phosphorus13%
Watch
20%+ of the daily value
- Sodium29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ tsp, whole Fennel seed
¹¹⁄₁₆ cup Chicken broth
⅛ leek Leeks
⅜ tbsp Butter
¼ bulb Fennel bulb
⅜ Potato medium Potato
⅛ oz Smoked salmon
Directions
- 1
Using only the white and pale green parts of the leek, halve lengthwise and thinly slice crosswise. Trim fronds from fennel bulbs and reserve. Coarsely chop fennel bulbs and salmon. Peel potatoes and cut into 2-inch cubes.
- 2
Melt butter in heavy large pot over medium-high heat. Add fennel, leek, and fennel seeds and cook until vegetables begin to soften, stirring often, about 8 minutes. Add potatoes and 5 1/2 cups broth. Bring to boil; reduce heat to medium. Cover with lid slightly ajar and simmer until potatoes are tender, about 12 minutes. Working in batches, puree soup in blender. Return soup to pot and rewarm over medium heat, stirring often and thinning with more broth by 1/4 cupfuls for desired consistency. Season soup with salt and pepper.
- 3
Divide soup among bowls. Garnish with smoked salmon and reserved chopped fennel fronds.
Vitamins & minerals
Amounts for 1 serving (324 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 75 μg | 8% |
| Vitamin C | 24 mg | 27% |
| Vitamin D | 1 μg | 5% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 44 μg | 37% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 36 μg | 9% |
| Vitamin B12 | 0.2 μg | 7% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 24 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 56 mg | 6% |
| Iron | 1 mg | 18% |
| Potassium | 640 mg | 14% |
| Magnesium | 35 mg | 8% |
| Phosphorus | 94 mg | 13% |
| Zinc | 0.5 mg | 4% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.4 mg | 15% |
| Selenium | 3 μg | 5% |
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 | 0.5 g | — |
| Beta carotene | 460 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0.1 g | — |
| Retinol | 37 μg | — |
| Serine | 0.1 g | — |
| Starch | 12 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 140 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 26minWalking (3.5 mph)
- 17minCycling (moderate)
- 12minRunning (6 mph)
- 20minSwimming laps
Common questions
How many calories are in Fennel-Potato Soup with Smoked Salmon?
One serving of Fennel-Potato Soup with Smoked Salmon (1 serving) has 140 calories, which works out to 43 calories per 100 g. That is about 7% of a 2,000-calorie day.
Is Fennel-Potato Soup with Smoked Salmon high in protein?
Not especially. It has 4.3 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Fennel-Potato Soup with Smoked Salmon keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fennel-Potato Soup with Smoked Salmon?
674 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Fennel-Potato Soup with Smoked Salmon?
4 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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