⏱ 30 min totalSpicy Poblano and Corn Soup
Per 1 serving · 295 g · 7 ingredients
of a 2,000 cal day
- Protein12g19% of calories
- Carbs34g52% of calories
- Fat8.7g30% of calories
At a glance
One serving of Spicy Poblano and Corn Soup (295 g) has 245 calories, with 12 g of protein, 34 g of carbohydrates and 8.7 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (25% DV), dietary fiber (21% DV) and Vitamin A (21% DV). Keep an eye on sodium and saturated fat, which provide 20% and 23% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Dietary fiber21%
- Vitamin A21%
- Vitamin C107%
- Thiamine22%
- Riboflavin (B2)27%
Good source of
10–19% of the daily value
- Vitamin D10%
- Niacin13%
- Vitamin B616%
- Folate (B9)16%
- Potassium14%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium20%
- Saturated fat23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ cup Sweet corn- ½ cup 2% milk
1 pepper Poblano pepper
¼ cup, chopped Onion- 🥄¼ tbsp Water
- 🥄⅛ tsp Salt
⅛ cup, shredded Cheddar cheese
Directions
- 1
Add one-third of the corn and three-quarters of the milk to a soup pot or Dutch oven. Bring just to a simmer over medium heat, stirring occasionally to prevent scorching.
- 2
In a microwave-safe bowl, combine the chopped poblanos, onion, and water. Cover and microwave on high until the vegetables soften, about 4 minutes. Carefully uncover.
- 3
Blend the remaining corn with the remaining milk until smooth. Stir the purée into the pot along with the chile-onion mixture and salt.
- 4
Simmer over medium heat, stirring, until hot and slightly thickened, about 6 minutes. Ladle into bowls and top each serving with cheddar cheese.
Vitamins & minerals
Amounts for 1 serving (295 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 186 μg | 21% |
| Vitamin C | 96 mg | 107% |
| Vitamin D | 2 μg | 10% |
| Vitamin E | 0.2 mg | 2% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 63 μg | 16% |
| Vitamin B12 | 1 μg | 32% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 50 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 263 mg | 26% |
| Iron | 1 mg | 9% |
| Potassium | 647 mg | 14% |
| Magnesium | 61 mg | 15% |
| Phosphorus | 287 mg | 41% |
| Zinc | 2 mg | 15% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.3 mg | 12% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 17 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 68 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 2 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 | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 103 μg | — |
| Serine | 1 g | — |
| Starch | 6 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 245 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 Spicy Poblano and Corn Soup?
One serving of Spicy Poblano and Corn Soup (1 serving) has 245 calories, which works out to 83 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Spicy Poblano and Corn Soup high in protein?
It provides a solid 12 g of protein per serving (25% 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 Spicy Poblano and Corn Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 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 Spicy Poblano and Corn Soup?
458 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spicy Poblano and Corn Soup?
15 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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