⏱ 30 min totalSmoked Salmon and Broccoli soup
Per 1 serving · 619 g · 11 ingredients
of a 2,000 cal day
- Protein18g28% of calories
- Carbs23g38% of calories
- Fat9.3g34% of calories
At a glance
One serving of Smoked Salmon and Broccoli soup (619 g) has 229 calories, with 18 g of protein, 23 g of carbohydrates and 9.3 g of fat. Most of its energy comes from carbs (38% of calories). It is high in protein (35% DV), dietary fiber (24% DV) and Vitamin A (20% DV). Keep an eye on sodium and saturated fat, which provide 33% and 22% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Dietary fiber24%
- Vitamin A20%
- Vitamin C233%
- Vitamin D57%
- Vitamin E21%
Good source of
10–19% of the daily value
- Thiamine15%
- Choline18%
- Calcium18%
- Magnesium18%
- Zinc11%
Watch
20%+ of the daily value
- Sodium33%
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Butter
½ leek Leeks
¼ leaf Bay leaf
½ lb Broccoli- 🥄1 ¹⁄₁₆ cup Water
¼ cube Chicken bouillon
⅛ cup Buttermilk
1 ¾ oz, boneless Smoked salmon- 🥄¼ dash Salt
¼ dash Black pepper
1 tbsp chopped Chives
Directions
- 1
Melt the butter in a large saucepan over medium-low heat. Add the sliced leeks and bay leaf and cook gently, stirring occasionally, until the leeks are very soft, 8–10 minutes.
- 2
Stir in the broccoli. Add the water and bouillon cube, bring to a gentle simmer, and cook until the broccoli is very tender, 10–15 minutes.
- 3
Remove the pot from the heat and stir in the buttermilk. Return to low heat only if needed to warm through without boiling. Season to taste with salt and pepper.
- 4
Stir in two-thirds of the smoked salmon and let it heat through briefly. Ladle into bowls and top with the remaining salmon and the chopped chives.
Vitamins & minerals
Amounts for 1 serving (619 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 180 μg | 20% |
| Vitamin C | 210 mg | 233% |
| Vitamin D | 9 μg | 57% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 258 μg | 215% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 178 μg | 44% |
| Vitamin B12 | 2 μg | 70% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 99 mg | 18% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 181 mg | 18% |
| Iron | 3 mg | 39% |
| Potassium | 944 mg | 20% |
| Magnesium | 74 mg | 18% |
| Phosphorus | 279 mg | 40% |
| Zinc | 1 mg | 11% |
| Copper | 0.3 mg | 34% |
| Manganese | 1 mg | 30% |
| Selenium | 23 μg | 42% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 57 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,354 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.5 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.5 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 64 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 9 μg | — |
Burning 229 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 32minSwimming laps
Common questions
How many calories are in Smoked Salmon and Broccoli soup?
One serving of Smoked Salmon and Broccoli soup (1 serving) has 229 calories, which works out to 37 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Smoked Salmon and Broccoli soup high in protein?
It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 28% 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 Smoked Salmon and Broccoli soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Smoked Salmon and Broccoli soup?
754 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Smoked Salmon and Broccoli soup?
7.3 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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