⏱ 50 min totalMinestrone Soup
Per 1 serving · 610 g · 16 ingredients
of a 2,000 cal day
- Protein12g19% of calories
- Carbs46g73% of calories
- Fat2.3g8% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Minestrone Soup (610 g) has 241 calories, with 12 g of protein, 46 g of carbohydrates and 2.3 g of fat. Most of its energy comes from carbs (73% of calories). It is high in protein (24% DV), dietary fiber (41% DV) and Vitamin A (40% DV). Keep an eye on sodium, which provides 25% of the daily value.
High in
20%+ of the daily value
- Protein24%
- Dietary fiber41%
- Vitamin A40%
- Vitamin C44%
- Vitamin K57%
- Thiamine122%
Good source of
10–19% of the daily value
- Vitamin E18%
- Riboflavin (B2)19%
- Niacin19%
- Pantothenic acid13%
- Calcium19%
- Zinc17%
Watch
20%+ of the daily value
- Sodium25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tsp Olive oil
⅛ cup, chopped Onion
1 cloves, minced Garlic
⅛ cup chopped Celery
¼ cup chopped Carrots
⅞ cup Tomatoes
⅜ cup White beans
¼ cup, chopped Zucchini- 🥄¾ cup Water
- 🥄⅛ tsp Salt
⅛ tsp, ground Oregano
¹⁄₁₆ tsp, ground Thyme
¹⁄₁₆ tsp Black pepper
⅛ cup elbow shaped Macaroni
¼ cup Spinach
1 tbsp, chopped Basil
Directions
- 1
Heat the olive oil in a large saucepan over medium heat. Add the onion and garlic, cooking until translucent, about 4 minutes.
- 2
Add the celery, carrots, and diced tomatoes. Bring to a boil, about 4 to 5 minutes.
- 3
Stir in the beans, zucchini, water, salt, oregano, thyme, and pepper. Cook for 15 to 18 minutes.
- 4
Add the macaroni and simmer for 12 minutes or until the pasta is cooked. Taste and adjust seasoning if needed.
- 5
Fold in the spinach and half of the chopped basil. Simmer for another minute. Serve hot, garnished with remaining basil.
Vitamins & minerals
Amounts for 1 serving (610 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 358 μg | 40% |
| Vitamin C | 39 mg | 44% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 69 μg | 57% |
| Thiamine | 1 mg | 122% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.5 mg | 38% |
| Folate (B9) | 151 μg | 38% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 26 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 193 mg | 19% |
| Iron | 5 mg | 67% |
| Potassium | 1,189 mg | 25% |
| Magnesium | 100 mg | 24% |
| Phosphorus | 192 mg | 27% |
| Zinc | 2 mg | 17% |
| Copper | 0.4 mg | 47% |
| Manganese | 1 mg | 42% |
| Selenium | 12 μg | 22% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,113 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,747 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 15 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.1 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 5,328 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.5 g | — |
| Starch | 9 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 241 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Minestrone Soup?
One serving of Minestrone Soup (1 serving) has 241 calories, which works out to 39 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Minestrone 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 19% 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 Minestrone Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 73% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Minestrone Soup?
580 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Minestrone Soup?
9.5 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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