⏱ 60 min total

Light Loaded Potato Soup

Name: Light Loaded Potato Soup
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: ¾ strip Bacon; ½ tsp Canola oil; ¼ medium Onion; ⁵⁄₁₆ cup Chicken broth; 1 Potato small Potato; ¾ tbsp All-purpose flour; ½ cup 2% milk; 1 tbsp Sour cream; ⅛ tsp Salt; ¹⁄₁₆ tsp Black pepper; ¹⁄₁₆ cup, shredded Cheddar cheese; ½ medium Scallions

Per 1 serving · 444 g · 12 ingredients

Calories

348

17%
of a 2,000 cal day

Protein
13g
15% of calories
Carbs
44g
50% of calories
Fat
14g
34% of calories

Portion

At a glance

One serving of Light Loaded Potato Soup (444 g) has 348 calories, with 13 g of protein, 44 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (27% DV), Vitamin C (42% DV) and riboflavin (b2) (27% DV). Keep an eye on sodium and saturated fat, which provide 29% and 30% of the daily value.

Per 100 g

78cal

low energy density

Protein per 100 cal

3.8g

Net carbs

40g

carbs minus fiber

Fiber

4.6g

9.2 g sugar

High in

20%+ of the daily value

Protein27%
Vitamin C42%
Riboflavin (B2)27%
Vitamin B648%
Vitamin B1237%
Pantothenic acid23%

Good source of

10–19% of the daily value

Dietary fiber17%
Vitamin A12%
Vitamin D11%
Vitamin K18%
Thiamine19%
Niacin19%

Watch

20%+ of the daily value

Sodium29%
Saturated fat30%

Ingredients

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

Directions

Prep 15 minCook 45 min

1
Cook the bacon in a sauté pan over medium heat until crispy. Chop and set aside.
2
In a Dutch oven or large saucepan, heat the oil over medium-high heat. Add the chopped onion and cook for 3 minutes. Add the chicken broth and chopped potatoes. Bring to a simmer, cover, and cook until the potatoes are fork-tender, about 15 minutes.
3
In a large measuring cup, combine the flour and milk. Bring to a boil, stirring often, and cook for 1 minute without letting the milk boil over. Coarsely mash the potatoes into the soup using a potato masher, or use an immersion blender for a smoother texture. Remove from heat and stir in the sour cream, salt, and pepper.
4
Ladle the soup into four bowls and top with bacon, shredded cheddar cheese, and sliced scallions.

Vitamins & minerals

Amounts for 1 serving (444 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	112 μg	12%
Vitamin C	38 mg	42%
Vitamin D	2 μg	11%
Vitamin E	1 mg	4%
Vitamin K	21 μg	18%
Thiamine	0.2 mg	19%
Riboflavin (B2)	0.4 mg	27%
Niacin	3 mg	19%
Vitamin B6	1 mg	48%
Folate (B9)	51 μg	13%
Vitamin B12	1 μg	37%
Pantothenic acid	1 mg	23%
Choline	54 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	266 mg	27%
Iron	2 mg	23%
Potassium	1,063 mg	23%
Magnesium	64 mg	15%
Phosphorus	312 mg	45%
Zinc	2 mg	16%
Copper	0.2 mg	25%
Manganese	0.4 mg	17%
Selenium	11 μg	19%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	64 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	8 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	0.3 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	6 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	107 μg	—
Serine	1 g	—
Starch	26 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0.3 g	—
Total omega 6	1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 348 calories

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

66min
Walking (3.5 mph)
42min
Cycling (moderate)
29min
Running (6 mph)
49min
Swimming laps

Common questions

How many calories are in Light Loaded Potato Soup?

One serving of Light Loaded Potato Soup (1 serving) has 348 calories, which works out to 78 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Light Loaded Potato Soup high in protein?

It provides a solid 13 g of protein per serving (27% of the 50 g daily value), but protein supplies only 15% 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 Light Loaded Potato Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Light Loaded Potato Soup?

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

How much sugar is in Light Loaded Potato Soup?

9.2 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 (444 g)

Calories348

% Daily Value*

Total fat 14g	17%
Saturated fat 5.9g	30%
Trans fat 0.2g
Cholesterol 31mg	10%
Sodium 668mg	29%
Total carbohydrate 44g	16%
Dietary fiber 4.6g	17%
Total sugars 9.2g
Protein 13g

* 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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