Supergreen Mushroom & Orzo Soup
Per 1 serving · 488 g · 10 ingredients
of a 2,000 cal day
- Protein12g16% of calories
- Carbs33g45% of calories
- Fat13g39% of calories
- ✓ Cholesterol free
At a glance
One serving of Supergreen Mushroom & Orzo Soup (488 g) has 291 calories, with 12 g of protein, 33 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (23% DV), Vitamin C (56% DV) and Vitamin K (139% DV). Keep an eye on sodium, which provides 43% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Vitamin C56%
- Vitamin K139%
- Niacin21%
- Vitamin B622%
- Folate (B9)20%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin A12%
- Vitamin E16%
- Riboflavin (B2)19%
- Pantothenic acid13%
- Calcium12%
Watch
20%+ of the daily value
- Sodium43%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tsp Olive oil
³⁄₁₆ cup, pieces or slices White mushrooms
³⁄₁₆ cup chopped Celery
⅔ oz Shallots
2 tsp Garlic
1 ⅓ cup Chicken broth
½ cup chopped Broccoli
½ cup Spinach
³⁄₁₆ cup dry Orzo
¹⁄₁₆ cup Basil pesto
Directions
- 1
In an 8-quart saucepot, heat olive oil on medium. Add salt, celery, shallots, and garlic. Cook 8 minutes or until golden, stirring.
- 2
Then add broth and broccoli. Heat to simmering on high. Reduce heat to medium-low; and simmer for 15 minutes, stirring occasionally.
- 3
Add spinach, mushrooms and orzo. Let simmer for 8 to 10 minutes or until starches and veggies are softened.
- 4
Remove from heat. Stir in basil pesto to taste.
Vitamins & minerals
Amounts for 1 serving (488 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 108 μg | 12% |
| Vitamin C | 50 mg | 56% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 167 μg | 139% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 82 μg | 20% |
| Vitamin B12 | 0.2 μg | 8% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 28 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 120 mg | 12% |
| Iron | 3 mg | 32% |
| Potassium | 706 mg | 15% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 149 mg | 21% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 16% |
| Manganese | 1 mg | 25% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 11 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 1,054 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 0.5 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0.1 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 291 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Supergreen Mushroom & Orzo Soup?
One serving of Supergreen Mushroom & Orzo Soup (1 serving) has 291 calories, which works out to 60 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Supergreen Mushroom & Orzo Soup high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 16% 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 Supergreen Mushroom & Orzo Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Supergreen Mushroom & Orzo Soup?
996 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Supergreen Mushroom & Orzo Soup?
4.1 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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