⏱ 20 min total

Superfood Keto Soup

Name: Superfood Keto Soup
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: ¼ head medium Cauliflower; ¼ medium Onion; ½ cloves, minced Garlic; ¼ leaf Bay leaf; ³⁄₁₆ cup, chopped Watercress; ¼ package (10 oz) Spinach; 1 cup Vegetable broth; ¼ cup, fluid Heavy whipping cream; ¹⁄₁₆ cup Coconut oil; ¼ tsp Salt; ¼ dash Black pepper

Per 1 serving · 567 g · 11 ingredients

Calories

408

20%
of a 2,000 cal day

Protein
8.7g
8% of calories
Carbs
17g
16% of calories
Fat
36g
76% of calories

Portion

At a glance

One serving of Superfood Keto Soup (567 g) has 408 calories, with 8.7 g of protein, 17 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (76% of calories). It is high in Vitamin A (65% DV), Vitamin C (107% DV) and Vitamin K (318% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 73%, 129% and 27% of the daily value.

Per 100 g

72cal

low energy density

Protein per 100 cal

2.1g

Net carbs

12g

carbs minus fiber

Fiber

6 g sugar

High in

20%+ of the daily value

Vitamin A65%
Vitamin C107%
Vitamin K318%
Riboflavin (B2)22%
Vitamin B635%
Folate (B9)57%

Good source of

10–19% of the daily value

Dietary fiber18%
Vitamin E15%
Choline17%
Calcium16%
Copper19%

Watch

20%+ of the daily value

Sodium73%
Saturated fat129%
Cholesterol27%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 10 min

1
Finely dice the onion and mince the garlic. Heat the coconut oil in a soup pot over medium-high, then add the onion and garlic and sauté until lightly browned and fragrant.
2
Rinse the spinach and watercress. Cut the cauliflower into small florets, then add the florets to the pot along with the bay leaf. Cook, stirring often, for about 5 minutes.
3
Add the spinach and watercress and cook until wilted, 2–3 minutes.
4
Pour in the vegetable broth, bring to a boil, and cook until the cauliflower is crisp-tender. Stir in the heavy cream, then season with salt and black pepper.
5
Remove from heat and remove the bay leaf and discard. Blend with an immersion blender until smooth and creamy. If using a standard blender, work in batches and vent the lid. Serve hot, or chill for up to 5 days; freeze for longer storage.

Vitamins & minerals

Amounts for 1 serving (567 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	586 μg	65%
Vitamin C	96 mg	107%
Vitamin D	0.4 μg	3%
Vitamin E	2 mg	15%
Vitamin K	381 μg	318%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.3 mg	22%
Niacin	1 mg	8%
Vitamin B6	0.5 mg	35%
Folate (B9)	230 μg	57%
Vitamin B12	0.1 μg	5%
Pantothenic acid	1 mg	25%
Choline	91 mg	17%

Minerals

Nutrient	Amount	% Daily Value
Calcium	158 mg	16%
Iron	3 mg	33%
Potassium	1,000 mg	21%
Magnesium	87 mg	21%
Phosphorus	150 mg	21%
Zinc	1 mg	9%
Copper	0.2 mg	19%
Manganese	1 mg	39%
Selenium	2 μg	4%

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	4,139 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	2 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	0.5 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	7 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	0.3 g	—
Retinol	241 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.4 μg	—

Burning 408 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

77min
Walking (3.5 mph)
49min
Cycling (moderate)
34min
Running (6 mph)
57min
Swimming laps

Common questions

How many calories are in Superfood Keto Soup?

One serving of Superfood Keto Soup (1 serving) has 408 calories, which works out to 72 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Superfood Keto Soup high in protein?

Not especially. It has 8.7 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Superfood Keto Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Superfood Keto Soup?

1668 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Superfood Keto Soup?

6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (567 g)

Calories408

% Daily Value*

Total fat 36g	47%
Saturated fat 26g	129%
Trans fat 0g
Cholesterol 82mg	27%
Sodium 1,668mg	73%
Total carbohydrate 17g	6%
Dietary fiber 5g	18%
Total sugars 6g
Protein 8.7g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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