⏱ 100 min totalTomato, Fennel, and Crab Soup
Per 1 serving · 565 g · 8 ingredients
of a 2,000 cal day
- Protein17g19% of calories
- Carbs37g42% of calories
- Fat15g39% of calories
At a glance
One serving of Tomato, Fennel, and Crab Soup (565 g) has 340 calories, with 17 g of protein, 37 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (34% DV), dietary fiber (30% DV) and Vitamin C (43% DV). Keep an eye on sodium, which provides 48% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Dietary fiber30%
- Vitamin C43%
- Vitamin E28%
- Vitamin K71%
- Thiamine61%
Good source of
10–19% of the daily value
- Choline14%
- Calcium19%
- Magnesium17%
Watch
20%+ of the daily value
- Sodium48%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
1 slice, medium Italian bread
½ cup Vegetable broth
¾ cloves, minced Garlic
2 oz Blue crab
½ can Tomatoes
⅞ cup, chopped Onion
½ bulb Fennel bulb
Directions
- 1
Heat oil in a large pot over medium-high heat. Add onions, fennel slices, and garlic, and season lightly with salt and pepper. Sauté until onions and fennel are tender, stirring often and adjusting heat to medium if browning too quickly, about 15 minutes.
- 2
Add tomatoes with juice and broth; bring to a boil. Reduce heat, cover, and simmer until flavors blend and vegetables are very tender, about 15 minutes. Stir in crabmeat and add more broth by 1/4 cupfuls to thin soup, if desired; simmer just until heated through, 3 to 4 minutes. Season with salt and pepper.
- 3
Toast bread and divide soup among bowls.
- 4
Garnish soup with chopped fennel fronds and serve with toast.
Vitamins & minerals
Amounts for 1 serving (565 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 76 μg | 8% |
| Vitamin C | 39 mg | 43% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 85 μg | 71% |
| Thiamine | 1 mg | 61% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 0.5 mg | 35% |
| Folate (B9) | 133 μg | 33% |
| Vitamin B12 | 2 μg | 78% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 79 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 192 mg | 19% |
| Iron | 3 mg | 33% |
| Potassium | 1,076 mg | 23% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 272 mg | 39% |
| Zinc | 3 mg | 26% |
| Copper | 1 mg | 75% |
| Manganese | 1 mg | 29% |
| Selenium | 32 μg | 59% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 911 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 125 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,410 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 1 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 340 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Tomato, Fennel, and Crab Soup?
One serving of Tomato, Fennel, and Crab Soup (1 serving) has 340 calories, which works out to 60 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Tomato, Fennel, and Crab Soup high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 19% 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 Tomato, Fennel, and Crab Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tomato, Fennel, and Crab Soup?
1098 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tomato, Fennel, and Crab Soup?
13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
547 calCreamy Mushroom Ramen1 serving
328 calSriracha Ramen Noodles1 serving
342 calCitrus Spinach Salad1 serving
373 calTurkey, Spinach & Tomato Pita Pizza1 serving
298 calBalsamic Salmon1 serving
235 calCucumber Avocado Toast1 serving
378 calChicken Stew1 serving
234 calStrawberry, Peach, and Chia Smoothie1 serving