⏱ 25 min total

Vegan Potato and Arugula Soup

Name: Vegan Potato and Arugula Soup
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 1 Potato small Potato; ¼ tbsp Olive oil; ¼ small Onion; ¾ cloves, minced Garlic; ¾ cup Arugula; ¾ cup Vegetable broth; ¼ dash Black pepper; ¼ dash Salt

Per 1 serving · 388 g · 8 ingredients

Calories

188

9%
of a 2,000 cal day

Protein
5.7g
12% of calories
Carbs
34g
71% of calories
Fat
3.6g
17% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Vegan Potato and Arugula Soup (388 g) has 188 calories, with 5.7 g of protein, 34 g of carbohydrates and 3.6 g of fat. Most of its energy comes from carbs (71% of calories). It is high in Vitamin C (42% DV), Vitamin B6 (45% DV) and iron (20% DV). Keep an eye on sodium, which provides 34% of the daily value.

Per 100 g

48cal

very low energy density

Protein per 100 cal

Net carbs

30g

carbs minus fiber

Fiber

4.3g

2.4 g sugar

High in

20%+ of the daily value

Vitamin C42%
Vitamin B645%
Iron20%
Copper22%

Good source of

10–19% of the daily value

Dietary fiber15%
Vitamin K18%
Thiamine13%
Niacin12%
Folate (B9)11%
Pantothenic acid12%

Watch

20%+ of the daily value

Sodium34%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Cube potatoes, mince garlic, chop onion.
2
Put the potatoes in a medium saucepan and cover with cold water by 2 inches. Salt the water generously. Bring to a boil over medium heat and cook the potatoes until tender, about 10-12 minutes. Drain water, peel potatoes and leave it aside.
3
Heat oil in the same saucepan and saute onion and garlic for a few minutes until slightly brown. Add potatoes to the saucepan and cook for 3-5 minutes then add 2/3 of the broth.
4
Once it starts simmering, add arugula to the pot and cook until it is slightly wilted. Season it with salt and pepper. Remove from heat and let it cool for a little bit.
5
Use an immersion blender to puree potatoes and arugula together until smooth. Add more broth as needed to loosen up the consistency per your liking. Adjust seasoning. Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (388 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	18 μg	2%
Vitamin C	38 mg	42%
Vitamin D	0 μg	0%
Vitamin E	1 mg	4%
Vitamin K	22 μg	18%
Thiamine	0.2 mg	13%
Riboflavin (B2)	0 mg	3%
Niacin	2 mg	12%
Vitamin B6	1 mg	45%
Folate (B9)	45 μg	11%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	12%
Choline	24 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	53 mg	5%
Iron	2 mg	20%
Potassium	847 mg	18%
Magnesium	48 mg	12%
Phosphorus	113 mg	16%
Zinc	1 mg	6%
Copper	0.2 mg	22%
Manganese	0.4 mg	17%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	216 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	0.5 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	26 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 188 calories

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

36min
Walking (3.5 mph)
23min
Cycling (moderate)
16min
Running (6 mph)
26min
Swimming laps

Common questions

How many calories are in Vegan Potato and Arugula Soup?

One serving of Vegan Potato and Arugula Soup (1 serving) has 188 calories, which works out to 48 calories per 100 g. That is about 9.4% of a 2,000-calorie day.

Is Vegan Potato and Arugula Soup high in protein?

Not especially. It has 5.7 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 Vegan Potato and Arugula Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 30 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 Vegan Potato and Arugula Soup?

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

How much sugar is in Vegan Potato and Arugula Soup?

2.4 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 (388 g)

Calories188

% Daily Value*

Total fat 3.6g	5%
Saturated fat 0.5g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 774mg	34%
Total carbohydrate 34g	12%
Dietary fiber 4.3g	15%
Total sugars 2.4g
Protein 5.7g

* 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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