⏱ 30 min total

Potato Soup

Name: Potato Soup
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: ⅛ cup, chopped Onion; ¼ cloves, minced Garlic; ⅛ tbsp Olive oil; ⁷⁄₁₆ Potato medium Potato; 1 cup Vegetable broth; ⅛ cup Almond milk

Per 1 serving · 386 g · 6 ingredients

Calories

120

6%
of a 2,000 cal day

Protein
4.4g
14% of calories
Carbs
21g
70% of calories
Fat
2.2g
16% of calories

Portion

✓ Low fat
✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Potato Soup (386 g) has 120 calories, with 4.4 g of protein, 21 g of carbohydrates and 2.2 g of fat. Most of its energy comes from carbs (70% of calories). It is high in Vitamin C (22% DV) and Vitamin B6 (24% DV). Keep an eye on sodium, which provides 43% of the daily value.

Per 100 g

31cal

very low energy density

Protein per 100 cal

3.7g

Net carbs

19g

carbs minus fiber

Fiber

2.5g

1.6 g sugar

High in

20%+ of the daily value

Vitamin C22%
Vitamin B624%

Good source of

10–19% of the daily value

Iron10%
Potassium11%
Copper13%

Watch

20%+ of the daily value

Sodium43%

Ingredients

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

Directions

Prep 5 minCook 25 min

1
Chop the onion and garlic, set aside.
2
Heat 1/2 tbsp olive oil in a large pan on a low-medium heat.
3
Add onion to the pan and cook until soft and translucent in color (5-10 minutes), then add garlic.
4
Peel and roughly chop potatoes, add to pan, stir.
5
Add the broth and cook until hot and potatoes are soft and fork tender.
6
Mix in almond milk.
7
Remove from heat, cool slightly, and blend carefully until smooth. Enjoy!

Vitamins & minerals

Amounts for 1 serving (386 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	0 μg	0%
Vitamin C	20 mg	22%
Vitamin D	0 μg	0%
Vitamin E	0.2 mg	2%
Vitamin K	3 μg	2%
Thiamine	0.1 mg	6%
Riboflavin (B2)	0 mg	3%
Niacin	1 mg	6%
Vitamin B6	0.3 mg	24%
Folate (B9)	19 μg	5%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	6%
Choline	13 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	42 mg	4%
Iron	1 mg	10%
Potassium	502 mg	11%
Magnesium	24 mg	6%
Phosphorus	60 mg	9%
Zinc	0.3 mg	3%
Copper	0.1 mg	13%
Manganese	0.2 mg	8%
Selenium	1 μg	1%

Full breakdown · 43 more nutrients

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

Burning 120 calories

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

23min
Walking (3.5 mph)
14min
Cycling (moderate)
10min
Running (6 mph)
17min
Swimming laps

Common questions

How many calories are in Potato Soup?

One serving of Potato Soup (1 serving) has 120 calories, which works out to 31 calories per 100 g. That is about 6% of a 2,000-calorie day.

Is Potato Soup high in protein?

Not especially. It has 4.4 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Potato Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 70% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Potato Soup?

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

How much sugar is in Potato Soup?

1.6 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 (386 g)

Calories120

% Daily Value*

Total fat 2.2g	3%
Saturated fat 0.3g	1%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 986mg	43%
Total carbohydrate 21g	8%
Dietary fiber 2.5g	9%
Total sugars 1.6g
Protein 4.4g

* 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

More recipes

View all