⏱ 40 min total

Leek, Asparagus and Herb Soup

Name: Leek, Asparagus and Herb Soup
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 1 serving
Ingredients: ½ leek Leeks; ¼ tbsp Olive oil; ½ clove Garlic; ½ cup Vegetable broth; ½ cup Asparagus; ⅛ cup Green peas; ¾ tbsp chopped Chives; ½ sprig Dill; ½ tbsp Parsley; ½ cup 2% milk; ¾ oz Greek yogurt; ¼ tbsp Lemon juice; ¼ dash Salt; ¼ dash Black pepper; ½ Potato small Potato

Per 1 serving · 490 g · 15 ingredients

Calories

235

12%
of a 2,000 cal day

Protein
12g
20% of calories
Carbs
35g
57% of calories
Fat
6.3g
23% of calories

Portion

At a glance

One serving of Leek, Asparagus and Herb Soup (490 g) has 235 calories, with 12 g of protein, 35 g of carbohydrates and 6.3 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (24% DV), Vitamin C (39% DV) and Vitamin K (78% DV). Keep an eye on sodium, which provides 27% of the daily value.

Per 100 g

48cal

very low energy density

Protein per 100 cal

5.2g

Net carbs

30g

carbs minus fiber

Fiber

4.9g

12 g sugar

High in

20%+ of the daily value

Protein24%
Vitamin C39%
Vitamin K78%
Thiamine24%
Riboflavin (B2)34%
Vitamin B634%

Good source of

10–19% of the daily value

Dietary fiber18%
Vitamin A18%
Vitamin D10%
Vitamin E11%
Niacin14%
Choline10%

Watch

20%+ of the daily value

Sodium27%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 20 min

1
Scrub and dice the potatoes, mince the garlic, trim and wash the leeks, and chop the asparagus, dill, and parsley.
2
Heat the olive oil in a large saucepan over medium-low heat. Add the leeks and cook, stirring often, until softened but not browned, about 5 minutes. Add the garlic and cook, stirring, for 1 minute.
3
Add the potatoes and vegetable broth, and bring to a simmer over medium-high heat. Cover and reduce heat to medium-low. Simmer, stirring occasionally, until the potatoes are tender, 10 to 15 minutes.
4
Increase heat to medium-high and stir in the asparagus and peas. Simmer, covered, stirring occasionally, until just tender, 3 to 4 minutes. Remove from heat and stir in most of the chives, parsley, and dill, reserving a small amount for garnish.
5
Transfer the soup to a blender and blend until smooth. Use caution when pureeing hot liquids. Return the soup to the pan.
6
Add the milk and bring to just below a simmer, stirring, over medium heat. Stir in the lemon juice, salt, and pepper.
7
Divide between bowls and garnish with a dollop of yogurt and a sprinkling of the remaining herbs.

Vitamins & minerals

Amounts for 1 serving (490 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	160 μg	18%
Vitamin C	35 mg	39%
Vitamin D	1 μg	10%
Vitamin E	2 mg	11%
Vitamin K	93 μg	78%
Thiamine	0.3 mg	24%
Riboflavin (B2)	0.4 mg	34%
Niacin	2 mg	14%
Vitamin B6	0.4 mg	34%
Folate (B9)	100 μg	25%
Vitamin B12	1 μg	33%
Pantothenic acid	1 mg	22%
Choline	54 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	234 mg	23%
Iron	3 mg	43%
Potassium	855 mg	18%
Magnesium	64 mg	15%
Phosphorus	259 mg	37%
Zinc	1 mg	13%
Copper	0.3 mg	33%
Manganese	1 mg	23%
Selenium	8 μg	14%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	9 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	1,112 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	7 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	67 μg	—
Serine	0.4 g	—
Starch	14 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 235 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

45min
Walking (3.5 mph)
28min
Cycling (moderate)
20min
Running (6 mph)
33min
Swimming laps

Common questions

How many calories are in Leek, Asparagus and Herb Soup?

One serving of Leek, Asparagus and Herb Soup (1 serving) has 235 calories, which works out to 48 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Leek, Asparagus and Herb Soup high in protein?

It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 20% 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 Leek, Asparagus and Herb Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 30 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 Leek, Asparagus and Herb Soup?

619 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Leek, Asparagus and Herb Soup?

12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (490 g)

Calories235

% Daily Value*

Total fat 6.3g	8%
Saturated fat 2.1g	11%
Trans fat 0.1g
Cholesterol 11mg	4%
Sodium 619mg	27%
Total carbohydrate 35g	13%
Dietary fiber 4.9g	18%
Total sugars 12g
Protein 12g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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