⏱ 45 min totalSpinach Soup
Per 1 serving · 888 g · 7 ingredients
of a 2,000 cal day
- Protein13g33% of calories
- Carbs18g46% of calories
- Fat3.6g21% of calories
- ✓ Protein-dense
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Spinach Soup (888 g) has 148 calories, with 13 g of protein, 18 g of carbohydrates and 3.6 g of fat. Most of its energy comes from carbs (46% of calories). It is high in protein (26% DV), Vitamin A (51% DV) and Vitamin C (34% DV). Keep an eye on sodium, which provides 74% of the daily value.
High in
20%+ of the daily value
- Protein26%
- Vitamin A51%
- Vitamin C34%
- Vitamin K184%
- Riboflavin (B2)20%
- Niacin38%
Good source of
10–19% of the daily value
- Vitamin E14%
- Vitamin B614%
- Vitamin B1218%
- Calcium13%
- Magnesium15%
- Zinc10%
Watch
20%+ of the daily value
- Sodium74%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
½ clove Garlic
¼ small Onion
½ cup, cubed Pumpkin
¼ Potato small Potato
3 cup Chicken broth
1 ½ cup Spinach
Directions
- 1
Warm the olive oil in a large saucepan or Dutch oven over medium heat. Add the garlic, onion, pumpkin, and diced potato, and cook, stirring occasionally, until starting to soften, about 5 minutes.
- 2
Pour in the chicken broth, bring to a boil, then reduce to a gentle simmer, cover, and cook for 10 minutes.
- 3
Stir in half of the spinach, cover again, and simmer until the vegetables are very tender, about 10 minutes more.
- 4
Let the soup cool slightly. Transfer to a blender, add the remaining spinach, and blend until perfectly smooth; adjust seasoning to taste and serve warm.
Vitamins & minerals
Amounts for 1 serving (888 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 458 μg | 51% |
| Vitamin C | 31 mg | 34% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 221 μg | 184% |
| Thiamine | 0 mg | 0% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 6 mg | 38% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 128 μg | 32% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 42 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 126 mg | 13% |
| Iron | 4 mg | 49% |
| Potassium | 1,271 mg | 27% |
| Magnesium | 62 mg | 15% |
| Phosphorus | 209 mg | 30% |
| Zinc | 1 mg | 10% |
| Copper | 1 mg | 59% |
| Manganese | 1 mg | 46% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2,329 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 4,330 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 | 0.4 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 7 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 | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 148 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 28minWalking (3.5 mph)
- 18minCycling (moderate)
- 12minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Spinach Soup?
One serving of Spinach Soup (1 serving) has 148 calories, which works out to 17 calories per 100 g. That is about 7.4% of a 2,000-calorie day.
Is Spinach Soup high in protein?
Yes. It has 13 g of protein per serving, and 33% of its calories come from protein (8.7 g of protein per 100 calories).
Is Spinach Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 46% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spinach Soup?
1703 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spinach Soup?
4.4 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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