cherry image
Vegan Corn Chowder⏱ 55 min total
Recipes

Vegan Corn Chowder

Per 1 serving · 681 g · 14 ingredients

Calories
494
25%
of a 2,000 cal day
  • Protein
    11g
    8% of calories
  • Carbs
    74g
    56% of calories
  • Fat
    21g
    35% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Vegan Corn Chowder (681 g) has 494 calories, with 11 g of protein, 74 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (22% DV), dietary fiber (40% DV) and Vitamin A (62% DV). Keep an eye on sodium and saturated fat, which provide 43% and 82% of the daily value.

Per 100 g
72cal
low energy density
Protein per 100 cal
2.3g
Net carbs
63g
carbs minus fiber
Fiber
11g
17 g sugar

High in

20%+ of the daily value

  • Protein22%
  • Dietary fiber40%
  • Vitamin A62%
  • Vitamin C120%
  • Vitamin K23%
  • Thiamine34%

Good source of

10–19% of the daily value

  • Vitamin E10%
  • Riboflavin (B2)16%
  • Choline13%
  • Zinc17%

Watch

20%+ of the daily value

  • Sodium43%
  • Saturated fat82%

Ingredients

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

Directions

Prep 15 minCook 40 min
  1. 1

    Remove husks from corn if present. Place ears of corn into a large pot and fill with water. Cover the pot with a lid and place on the stove over high heat. Bring to a full boil and cook until corn is plump and juicy, about 5 to 8 minutes. Use tongs to remove corn from the boiling water and place on a cutting board.

  2. 2

    Chop one of the potatoes in half and carefully place into the same pot of boiling water you used to cook the corn. Allow potato to cook until soft, about 10 to 15 minutes. Remove and set aside when cooked.

  3. 3

    While the potato is cooking, chop and saute the rest of the vegetables. Add the coconut oil to a separate large pot, along with the other diced potato, chopped onion, minced garlic, carrots, celery, bell pepper, salt, cayenne, paprika, and cumin. Heat to medium-high and saute, stirring occasionally, until vegetables have softened, about 10 minutes.

  4. 4

    Use a knife to remove the corn kernels from all of the ears of corn. Place half of the kernels in a blender, along with the cooked potato. Add the coconut milk and water to the blender, and blend until completely smooth. This may take two or three rounds of blending. Make sure to scrape down the side of the blender as needed in between blending.

  5. 5

    Add the remaining corn kernels to the pot with the sauteed vegetables, and pour the blended corn/potato (chowder) mixture into the pot. Bring to a gentle boil and cook until potato has softened, about 10 to 20 minutes.

  6. 6

    Remove from heat and taste chowder. Add more salt and cayenne as desired. Enjoy!

Vitamins & minerals

Amounts for 1 serving (681 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A561 μg
62%
Vitamin C108 mg
120%
Vitamin D0 μg
0%
Vitamin E1 mg
10%
Vitamin K28 μg
23%
Thiamine0.4 mg
34%
Riboflavin (B2)0.2 mg
16%
Niacin6 mg
38%
Vitamin B61 mg
84%
Folate (B9)149 μg
37%
Vitamin B120 μg
0%
Pantothenic acid2 mg
42%
Choline72 mg
13%

Minerals

NutrientAmount% Daily Value
Calcium91 mg
9%
Iron4 mg
54%
Potassium1,724 mg
37%
Magnesium136 mg
32%
Phosphorus330 mg
47%
Zinc2 mg
17%
Copper0.3 mg
38%
Manganese1 mg
47%
Selenium3 μg
5%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1,912 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene5,576 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride4 μg—
Fructose5 g—
Galactose0.2 g—
Glucose8 g—
Glutamic acid2 g—
Glycine0.4 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.4 g—
Lactose0 g—
Leucine1 g—
Lycopene1 μg—
Lysine0.5 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine0.4 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine0.4 g—
Starch37 g—
Sucrose4 g—
Theobromine0 mg—
Threonine0.5 g—
Total omega 30 g—
Total omega 61 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 494 calories

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

  • 94min
    Walking (3.5 mph)
  • 59min
    Cycling (moderate)
  • 41min
    Running (6 mph)
  • 70min
    Swimming laps

Common questions

How many calories are in Vegan Corn Chowder?

One serving of Vegan Corn Chowder (1 serving) has 494 calories, which works out to 72 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Vegan Corn Chowder high in protein?

It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 8% 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 Vegan Corn Chowder keto-friendly?

It is hard to fit into a strict keto diet. One serving has 63 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Corn Chowder?

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

How much sugar is in Vegan Corn Chowder?

17 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