⏱ 45 min totalSpring Minestrone
Per 1 serving · 938 g · 11 ingredients
of a 2,000 cal day
- Protein22g20% of calories
- Carbs68g63% of calories
- Fat7.7g16% of calories
- ✓ Cholesterol free
At a glance
One serving of Spring Minestrone (938 g) has 412 calories, with 22 g of protein, 68 g of carbohydrates and 7.7 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (44% DV), dietary fiber (48% DV) and Vitamin A (35% DV). Keep an eye on sodium, which provides 85% of the daily value.
High in
20%+ of the daily value
- Protein44%
- Dietary fiber48%
- Vitamin A35%
- Vitamin C57%
- Vitamin E23%
- Vitamin K55%
Good source of
10–19% of the daily value
- Vitamin B1212%
- Choline16%
- Calcium17%
- Selenium18%
Watch
20%+ of the daily value
- Sodium85%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
½ medium Carrots
¼ leek Leeks
2 tsp Thyme
½ potato, large Potato
2 cup Chicken broth
6 spear, medium Asparagus
⅛ tsp Black pepper- 🥄⅛ tsp Salt
- ⁷⁄₁₆ cup Navy beans
½ tbsp Dill
Directions
- 1
Prep the vegetables: peel and chop the carrots and potatoes, thinly slice the leek (white and light green parts), chop the dill, and slice the asparagus. Drain and rinse the beans.
- 2
Warm the olive oil in a large pot over medium heat. Add the carrots, leek, thyme sprigs or leaves, and about half the salt; cook, stirring occasionally, until the vegetables begin to soften, about 8 minutes.
- 3
Stir in the potatoes and pour in the chicken broth. Partially cover, bring to a boil, then reduce to a gentle simmer and cook until the potatoes are tender, about 25 minutes.
- 4
Add the asparagus and simmer until just tender, about 3 minutes. If using thyme sprigs, remove and discard the woody stems. Stir in the beans, dill, remaining salt, and the pepper; adjust seasoning to taste and serve.
Vitamins & minerals
Amounts for 1 serving (938 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 315 μg | 35% |
| Vitamin C | 52 mg | 57% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 66 μg | 55% |
| Thiamine | 0.5 mg | 39% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 7 mg | 45% |
| Vitamin B6 | 1 mg | 65% |
| Folate (B9) | 186 μg | 47% |
| Vitamin B12 | 0.3 μg | 12% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 88 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 169 mg | 17% |
| Iron | 8 mg | 96% |
| Potassium | 1,862 mg | 40% |
| Magnesium | 128 mg | 30% |
| Phosphorus | 416 mg | 59% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 94% |
| Manganese | 1 mg | 57% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,069 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 3,229 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.4 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 29 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 412 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 78minWalking (3.5 mph)
- 50minCycling (moderate)
- 34minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Spring Minestrone?
One serving of Spring Minestrone (1 serving) has 412 calories, which works out to 44 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Spring Minestrone high in protein?
It provides a solid 22 g of protein per serving (44% of the 50 g daily value), but protein supplies only 20% 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 Spring Minestrone keto-friendly?
It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spring Minestrone?
1952 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spring Minestrone?
6.8 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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