⏱ 70 min totalSweet Potato Cauliflower Soup
Per 1 serving · 404 g · 9 ingredients
of a 2,000 cal day
- Protein4.2g12% of calories
- Carbs26g71% of calories
- Fat2.7g17% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Sweet Potato Cauliflower Soup (404 g) has 130 calories, with 4.2 g of protein, 26 g of carbohydrates and 2.7 g of fat. Most of its energy comes from carbs (71% of calories). It is high in Vitamin A (39% DV), Vitamin C (47% DV) and Vitamin B6 (22% DV).
High in
20%+ of the daily value
- Vitamin A39%
- Vitamin C47%
- Vitamin B622%
- Pantothenic acid26%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin K18%
- Thiamine13%
- Niacin10%
- Folate (B9)19%
- Iron12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ head medium Cauliflower
⅛ tbsp Olive oil
⅜ sweetpotato, 5" long Sweet potato
⅛ medium Onion
⅜ cup Sweet corn
¼ cloves, minced Garlic- 🥄⅞ cup Water
- 🥄⅛ tsp Salt
¼ medium Scallions
Directions
- 1
Preheat the oven to 400°F. Cut the cauliflower into bite-sized pieces, place them on an ungreased cookie sheet, drizzle with olive oil, and roast for 20-30 minutes until golden brown and tender. Remove from the oven and let cool.
- 2
In a large stockpot, bring the sweet potatoes, onion, corn, garlic, and water to a boil. Add salt and stir. Reduce the heat and simmer until the sweet potatoes are tender. Add the roasted cauliflower.
- 3
Let the soup cool slightly, then blend half of it in a blender until very smooth. Combine with the remaining soup, stir, and adjust salt to taste. Warm over the stovetop if needed before serving.
Vitamins & minerals
Amounts for 1 serving (404 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 352 μg | 39% |
| Vitamin C | 42 mg | 47% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 21 μg | 18% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 75 μg | 19% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 52 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 39 mg | 4% |
| Iron | 1 mg | 12% |
| Potassium | 564 mg | 12% |
| Magnesium | 46 mg | 11% |
| Phosphorus | 110 mg | 16% |
| Zinc | 1 mg | 6% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.3 mg | 14% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 4,196 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 | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 9 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 130 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 25minWalking (3.5 mph)
- 16minCycling (moderate)
- 11minRunning (6 mph)
- 18minSwimming laps
Common questions
How many calories are in Sweet Potato Cauliflower Soup?
One serving of Sweet Potato Cauliflower Soup (1 serving) has 130 calories, which works out to 32 calories per 100 g. That is about 6.5% of a 2,000-calorie day.
Is Sweet Potato Cauliflower Soup high in protein?
Not especially. It has 4.2 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sweet Potato Cauliflower Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 71% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sweet Potato Cauliflower Soup?
276 mg per serving.
How much sugar is in Sweet Potato Cauliflower Soup?
7.5 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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