⏱ 30 min totalSimple Summer Corn Soup
Per 1 serving · 496 g · 11 ingredients
of a 2,000 cal day
- Protein12g14% of calories
- Carbs45g52% of calories
- Fat13g35% of calories
At a glance
One serving of Simple Summer Corn Soup (496 g) has 337 calories, with 12 g of protein, 45 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (24% DV), dietary fiber (21% DV) and Vitamin C (40% DV). Keep an eye on sodium, which provides 20% of the daily value.
High in
20%+ of the daily value
- Protein24%
- Dietary fiber21%
- Vitamin C40%
- Vitamin K21%
- Riboflavin (B2)137%
- Niacin26%
Good source of
10–19% of the daily value
- Vitamin D10%
- Vitamin E11%
- Thiamine12%
- Magnesium14%
- Zinc13%
Watch
20%+ of the daily value
- Sodium20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ tbsp Olive oil
¼ cup, chopped Onion
½ cloves, minced Garlic
1 cup, diced Potato- 🥄¼ dash Salt
¼ dash Black pepper
¼ cup Sweet corn
½ cup Chicken broth
½ medium Scallions- 🥄½ tbsp Nutritional yeast
- ½ cup 2% milk
Directions
- 1
Heat olive oil in a large saucepan over medium heat. Add chopped onion and minced garlic, sauté for 3-4 minutes until fragrant.
- 2
Add diced potatoes, season with salt and pepper, cover, and steam for 4-5 minutes.
- 3
Stir in most of the corn, reserving some for garnish.
- 4
Pour in chicken broth and milk, cover, and bring to a low boil. Reduce heat to low and cook until potatoes are soft, about 5 minutes.
- 5
If desired, transfer 3/4 of the soup to a blender and blend until smooth. Stir in nutritional yeast if using.
- 6
Return blended soup to the saucepan, bring to a simmer, and adjust seasonings as needed. Cook for at least 10 minutes to thicken.
- 7
Serve soup topped with chopped green onions, remaining corn, and a sprinkle of black pepper. Add paprika for color if desired.
Vitamins & minerals
Amounts for 1 serving (496 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 72 μg | 8% |
| Vitamin C | 36 mg | 40% |
| Vitamin D | 1 μg | 10% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 25 μg | 21% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 2 mg | 137% |
| Niacin | 4 mg | 26% |
| Vitamin B6 | 1 mg | 50% |
| Folate (B9) | 108 μg | 27% |
| Vitamin B12 | 1 μg | 29% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 52 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 195 mg | 20% |
| Iron | 2 mg | 25% |
| Potassium | 1,048 mg | 22% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 255 mg | 36% |
| Zinc | 1 mg | 13% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.5 mg | 22% |
| Selenium | 4 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 61 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 6 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 67 μg | — |
| Serine | 0.4 g | — |
| Starch | 29 g | — |
| Sucrose | 1 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 | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 337 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Simple Summer Corn Soup?
One serving of Simple Summer Corn Soup (1 serving) has 337 calories, which works out to 68 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Simple Summer Corn 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 14% 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 Simple Summer Corn Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Simple Summer Corn Soup?
466 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Simple Summer Corn Soup?
11 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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