⏱ 30 min totalFresh Pea Soup
Per 1 serving · 348 g · 8 ingredients
of a 2,000 cal day
- Protein7.3g20% of calories
- Carbs20g55% of calories
- Fat4.3g26% of calories
- ✓ Low saturated fat
At a glance
One serving of Fresh Pea Soup (348 g) has 144 calories, with 7.3 g of protein, 20 g of carbohydrates and 4.3 g of fat. Most of its energy comes from carbs (55% of calories). It is high in dietary fiber (20% DV), Vitamin C (27% DV) and Vitamin K (55% DV). Keep an eye on sodium, which provides 36% of the daily value.
High in
20%+ of the daily value
- Dietary fiber20%
- Vitamin C27%
- Vitamin K55%
- Thiamine26%
- Folate (B9)20%
- Iron26%
Good source of
10–19% of the daily value
- Vitamin A15%
- Riboflavin (B2)16%
- Niacin14%
- Vitamin B613%
- Pantothenic acid13%
- Phosphorus16%
Watch
20%+ of the daily value
- Sodium36%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
½ medium Onion
½ cloves, minced Garlic
¼ dash Black pepper- 🥄¼ dash Salt
¾ cup Chicken broth
¾ cup Green peas
¼ cup Spinach
Directions
- 1
Heat olive oil in a saucepan over medium heat. Sauté the diced onions until browned, then add garlic and cook for about 5 minutes.
- 2
Season with salt and pepper to taste, add chicken broth, and bring to a boil.
- 3
Add peas and cook until soft, about 5 to 8 minutes, checking often to avoid overcooking. Add spinach in the last minute of cooking.
- 4
Blend the soup with a hand blender until smooth. Adjust seasoning to taste if needed.
- 5
For a smoother texture, optionally strain the soup.
- 6
Divide the soup between bowls and serve.
Vitamins & minerals
Amounts for 1 serving (348 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 139 μg | 15% |
| Vitamin C | 25 mg | 27% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 67 μg | 55% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 78 μg | 20% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 34 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 52 mg | 5% |
| Iron | 2 mg | 26% |
| Potassium | 315 mg | 7% |
| Magnesium | 40 mg | 9% |
| Phosphorus | 112 mg | 16% |
| Zinc | 1 mg | 10% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 24% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 20 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,656 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 | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 4 g | — |
| Sucrose | 5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 144 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 27minWalking (3.5 mph)
- 17minCycling (moderate)
- 12minRunning (6 mph)
- 20minSwimming laps
Common questions
How many calories are in Fresh Pea Soup?
One serving of Fresh Pea Soup (1 serving) has 144 calories, which works out to 41 calories per 100 g. That is about 7.2% of a 2,000-calorie day.
Is Fresh Pea Soup high in protein?
Not especially. It has 7.3 g of protein per serving, and protein supplies 20% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Fresh Pea Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fresh Pea Soup?
824 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Fresh Pea Soup?
8.1 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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