⏱ 60 min totalGarlic Soup with Poached Eggs
Per 1 serving · 390 g · 8 ingredients
of a 2,000 cal day
- Protein16g17% of calories
- Carbs37g40% of calories
- Fat18g43% of calories
At a glance
One serving of Garlic Soup with Poached Eggs (390 g) has 365 calories, with 16 g of protein, 37 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (31% DV), thiamine (45% DV) and riboflavin (b2) (54% DV). Keep an eye on sodium and cholesterol, which provide 59% and 71% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Thiamine45%
- Riboflavin (B2)54%
- Niacin23%
- Folate (B9)27%
- Vitamin B1223%
Good source of
10–19% of the daily value
- Vitamin A11%
- Vitamin E15%
- Vitamin K11%
- Vitamin B612%
- Zinc14%
- Copper17%
Watch
20%+ of the daily value
- Sodium59%
- Cholesterol71%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ tbsp Olive oil
1 extra large Egg
1 cup Chicken broth
¼ clove Garlic
2 slice, small Sourdough bread
⅛ cup Cilantro
¼ fruit Lime- 🥄⅛ tsp Crushed red pepper flakes
Directions
- 1
Peel and thinly slice garlic. Cut lime into 4 wedges.
- 2
Cook garlic in oil in a deep 10-inch heavy skillet over low heat, stirring occasionally, until tender and pale golden, 8 to 10 minutes. Transfer garlic to a bowl with a slotted spoon. Add bread slices to skillet and cook over moderate heat, turning once, until browned, about 4 minutes. Divide toasts among 4 large soup bowls.
- 3
Add stock, red pepper flakes, and garlic to skillet and bring to a simmer.
- 4
Break 1 egg into a cup and slide egg into simmering stock. Repeat with remaining eggs. Poach eggs at a bare simmer until whites are firm but yolks are still runny, 3 to 4 minutes.
- 5
Transfer eggs with slotted spoon to toasts and season with salt. Ladle soup into bowls and top with cilantro. Serve with lime wedges.
Vitamins & minerals
Amounts for 1 serving (390 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 97 μg | 11% |
| Vitamin C | 6 mg | 6% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 1 mg | 45% |
| Riboflavin (B2) | 1 mg | 54% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 108 μg | 27% |
| Vitamin B12 | 1 μg | 23% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 173 mg | 32% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 83 mg | 8% |
| Iron | 4 mg | 48% |
| Potassium | 226 mg | 5% |
| Magnesium | 31 mg | 7% |
| Phosphorus | 193 mg | 28% |
| Zinc | 2 mg | 14% |
| Copper | 0.2 mg | 17% |
| Manganese | 0.4 mg | 17% |
| Selenium | 37 μg | 67% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 86 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.5 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 2 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 90 μg | — |
| Serine | 1 g | — |
| Starch | 28 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 365 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 69minWalking (3.5 mph)
- 44minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Garlic Soup with Poached Eggs?
One serving of Garlic Soup with Poached Eggs (1 serving) has 365 calories, which works out to 94 calories per 100 g. That is about 18% of a 2,000-calorie day.
Are Garlic Soup with Poached Eggs high in protein?
It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 17% 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.
Are Garlic Soup with Poached Eggs keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 40% 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 Soup with Poached Eggs?
1357 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Garlic Soup with Poached Eggs?
4.4 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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