⏱ 40 min total

Vegan Potato Soup

Name: Vegan Potato Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: ½ tsp Coconut oil; ¾ cloves, minced Garlic; ¼ tsp Mustard seeds; ¼ small Onion; ¾ stalk, small Celery; 1 cup, diced Potato; ¼ cup Split peas; 1 ¼ cup Vegetable broth; ⅛ tsp Paprika; ¼ tsp, leaves Oregano; ⅛ tsp, leaves Thyme; ¹⁄₁₆ tsp Cayenne pepper; ⅛ tsp Chili powder; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 536 g · 15 ingredients

Calories

345

17%
of a 2,000 cal day

Protein
18g
20% of calories
Carbs
63g
72% of calories
Fat
3.2g
8% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Potato Soup (536 g) has 345 calories, with 18 g of protein, 63 g of carbohydrates and 3.2 g of fat. Most of its energy comes from carbs (72% of calories). It is high in protein (36% DV), dietary fiber (60% DV) and Vitamin C (37% DV). Keep an eye on sodium, which provides 55% of the daily value.

Per 100 g

64cal

low energy density

Protein per 100 cal

5.2g

Net carbs

47g

carbs minus fiber

Fiber

17g

6.1 g sugar

High in

20%+ of the daily value

Protein36%
Dietary fiber60%
Vitamin C37%
Thiamine40%
Vitamin B645%
Folate (B9)42%

Good source of

10–19% of the daily value

Vitamin K15%
Riboflavin (B2)12%
Niacin19%
Choline12%
Magnesium15%

Watch

20%+ of the daily value

Sodium55%

Ingredients

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

Directions

Prep 10 minCook 30 min

1
Chop celery, onion, and potato. Mince garlic.
2
Add coconut oil to a large pot and sauté the garlic and mustard seeds for a few minutes over medium-high heat, until the mustard seeds begin to pop. Be careful not to burn them. Add in the onion and sauté for another 5 minutes, or until the onions are translucent.
3
Add the celery, potato, split peas, broth, paprika, oregano, thyme, cayenne pepper, chili powder, salt, and pepper. Stir to combine. Bring to a boil and then reduce heat to low-medium and simmer uncovered for 20-30 minutes, or until the split peas are cooked through and the potatoes are tender.
4
With a ladle, carefully transfer about 3 cups of the soup into a blender, venting the lid. Starting at a low speed, puree the soup until smooth and pour it back into the pot and stir. (Note: You can also use an immersion blender if desired.) Cook for 5 minutes and then serve immediately. Enjoy!

Vitamins & minerals

Amounts for 1 serving (536 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	19 μg	2%
Vitamin C	33 mg	37%
Vitamin D	0 μg	0%
Vitamin E	0.3 mg	2%
Vitamin K	18 μg	15%
Thiamine	0.5 mg	40%
Riboflavin (B2)	0.2 mg	12%
Niacin	3 mg	19%
Vitamin B6	1 mg	45%
Folate (B9)	168 μg	42%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	27%
Choline	68 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	58 mg	6%
Iron	4 mg	50%
Potassium	1,192 mg	25%
Magnesium	64 mg	15%
Phosphorus	258 mg	37%
Zinc	2 mg	20%
Copper	1 mg	60%
Manganese	1 mg	37%
Selenium	3 μg	5%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	8 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	215 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 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	0.1 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	0.2 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	0.4 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	23 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 345 calories

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

65min
Walking (3.5 mph)
41min
Cycling (moderate)
29min
Running (6 mph)
48min
Swimming laps

Common questions

How many calories are in Vegan Potato Soup?

One serving of Vegan Potato Soup (1 serving) has 345 calories, which works out to 64 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Vegan Potato Soup high in protein?

It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 20% 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 Potato Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 72% 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 Soup?

1276 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Potato Soup?

6.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (536 g)

Calories345

% Daily Value*

Total fat 3.2g	4%
Saturated fat 2g	10%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,276mg	55%
Total carbohydrate 63g	23%
Dietary fiber 17g	60%
Total sugars 6.1g
Protein 18g

* 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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