⏱ 30 min totalGarlic Asparagus Soup
Per 1 serving · 743 g · 7 ingredients
of a 2,000 cal day
- Protein12g24% of calories
- Carbs20g42% of calories
- Fat7.2g34% of calories
- ✓ Cholesterol free
At a glance
One serving of Garlic Asparagus Soup (743 g) has 171 calories, with 12 g of protein, 20 g of carbohydrates and 7.2 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (23% DV), dietary fiber (29% DV) and Vitamin C (29% DV). Keep an eye on sodium, which provides 67% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Dietary fiber29%
- Vitamin C29%
- Vitamin E33%
- Vitamin K173%
- Thiamine43%
Good source of
10–19% of the daily value
- Vitamin A16%
- Pantothenic acid19%
- Choline10%
- Calcium11%
- Potassium19%
- Magnesium13%
Watch
20%+ of the daily value
- Sodium67%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
2 medium Scallions
2 clove Garlic
¾ lb Asparagus
1 ½ cup Vegetable broth- 🥄½ dash Salt
½ dash Black pepper
Directions
- 1
Trim woody ends from the asparagus, then chop the spears. Thinly slice the scallions and garlic.
- 2
Warm the olive oil in a medium saucepan over medium heat.
- 3
Add the scallions and garlic and cook, stirring, until fragrant and just golden, 2–3 minutes.
- 4
Stir in the asparagus and cook until bright green and slightly softened, about 2 minutes.
- 5
Pour in the vegetable broth, bring to a boil, then reduce to a gentle simmer and cook until the asparagus is tender, 8–10 minutes. Remove from heat and let cool briefly.
- 6
Carefully blend the soup in batches, filling the blender no more than halfway and venting the lid. Puree until smooth.
- 7
Return the soup to the saucepan and rewarm gently. Season to taste with salt and black pepper. Thin with a splash of broth or water if desired.
Vitamins & minerals
Amounts for 1 serving (743 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 144 μg | 16% |
| Vitamin C | 27 mg | 29% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 33% |
| Vitamin K | 208 μg | 173% |
| Thiamine | 1 mg | 43% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 196 μg | 49% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 57 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 114 mg | 11% |
| Iron | 8 mg | 98% |
| Potassium | 877 mg | 19% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 197 mg | 28% |
| Zinc | 2 mg | 19% |
| Copper | 1 mg | 74% |
| Manganese | 1 mg | 29% |
| Selenium | 9 μg | 16% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 31 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,705 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 171 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 33minWalking (3.5 mph)
- 21minCycling (moderate)
- 14minRunning (6 mph)
- 24minSwimming laps
Common questions
How many calories are in Garlic Asparagus Soup?
One serving of Garlic Asparagus Soup (1 serving) has 171 calories, which works out to 23 calories per 100 g. That is about 8.6% of a 2,000-calorie day.
Is Garlic Asparagus Soup high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 24% 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 Garlic Asparagus Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garlic Asparagus Soup?
1530 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Garlic Asparagus Soup?
7.1 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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