⏱ 40 min totalGolden Cauliflower Soup
Per 1 serving · 683 g · 9 ingredients
of a 2,000 cal day
- Protein9.4g12% of calories
- Carbs21g26% of calories
- Fat22g63% of calories
- ✓ Cholesterol free
At a glance
One serving of Golden Cauliflower Soup (683 g) has 299 calories, with 9.4 g of protein, 21 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (63% of calories). It is high in Vitamin C (81% DV), Vitamin K (32% DV) and Vitamin B6 (32% DV). Keep an eye on sodium, which provides 53% of the daily value.
High in
20%+ of the daily value
- Vitamin C81%
- Vitamin K32%
- Vitamin B632%
- Folate (B9)24%
- Pantothenic acid25%
- Iron49%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin E10%
- Thiamine17%
- Choline12%
- Potassium16%
- Selenium15%
Watch
20%+ of the daily value
- Sodium53%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
⅛ medium Onion
½ clove Garlic
¼ head medium Cauliflower
¼ cup Cashews
¼ tbsp Turmeric- 🥄2 cup Water
- 🥄½ tsp Salt
¼ tsp Lemon juice
Directions
- 1
Chop the onion, garlic, and cauliflower.
- 2
Heat the olive oil in a deep soup pot over medium heat. Add the onion, garlic, cauliflower, cashews, and turmeric. Sauté for 10 minutes or until very fragrant.
- 3
Add the water and salt, then bring to a simmer. Continue simmering until the cauliflower is softened.
- 4
Transfer the soup in batches to a blender and blend until creamy.
- 5
Return the soup to the pot, add lemon juice, stir, and serve.
Vitamins & minerals
Amounts for 1 serving (683 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 73 mg | 81% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 39 μg | 32% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 96 μg | 24% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 67 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 55 mg | 5% |
| Iron | 4 mg | 49% |
| Potassium | 729 mg | 16% |
| Magnesium | 127 mg | 30% |
| Phosphorus | 279 mg | 40% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 91% |
| Manganese | 1 mg | 47% |
| Selenium | 8 μg | 15% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0.2 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.5 g | — |
| Starch | 8 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 299 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Golden Cauliflower Soup?
One serving of Golden Cauliflower Soup (1 serving) has 299 calories, which works out to 44 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Golden Cauliflower Soup high in protein?
Not especially. It has 9.4 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 Golden Cauliflower Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Golden Cauliflower Soup?
1212 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Golden Cauliflower Soup?
5.5 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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