⏱ 25 min totalVegan SuperFood Keto Soup
Per 1 serving · 567 g · 11 ingredients
of a 2,000 cal day
- Protein8.6g10% of calories
- Carbs16g19% of calories
- Fat26g71% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan SuperFood Keto Soup (567 g) has 310 calories, with 8.6 g of protein, 16 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (71% of calories). It is high in Vitamin A (30% DV), Vitamin C (112% DV) and Vitamin K (271% DV). Keep an eye on sodium and saturated fat, which provide 71% and 114% of the daily value.
High in
20%+ of the daily value
- Vitamin A30%
- Vitamin C112%
- Vitamin K271%
- Riboflavin (B2)22%
- Vitamin B639%
- Folate (B9)47%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Thiamine14%
- Niacin10%
- Choline15%
- Calcium14%
- Zinc10%
Watch
20%+ of the daily value
- Sodium71%
- Saturated fat114%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ head medium Cauliflower
¼ medium Onion
½ clove Garlic
¼ leaf Bay leaf
1 cup, chopped Watercress
1 ½ cup Spinach
1 cup Vegetable broth
¼ cup Coconut milk
1 tbsp Coconut oil- 🥄¼ tsp Salt
¼ dash Black pepper
Directions
- 1
Warm the coconut oil in a large soup pot over medium heat. Add the diced onion and minced garlic; cook, stirring, until softened and lightly browned.
- 2
Stir in the cauliflower florets and add the bay leaf. Cook, stirring frequently, until the cauliflower edges begin to soften, about 5 minutes.
- 3
Add the spinach and watercress and cook until just wilted, 2 to 3 minutes.
- 4
Pour in the vegetable broth, bring to a boil, then reduce to a simmer and cook until the cauliflower is tender, 8 to 10 minutes. Stir in the coconut milk.
- 5
Remove the bay leaf. Season with salt and pepper, then blend in the pot with an immersion blender until smooth and creamy. Adjust seasoning to taste and serve.
Vitamins & minerals
Amounts for 1 serving (567 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 266 μg | 30% |
| Vitamin C | 101 mg | 112% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 325 μg | 271% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 1 mg | 39% |
| Folate (B9) | 188 μg | 47% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 84 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 138 mg | 14% |
| Iron | 4 mg | 48% |
| Potassium | 1,029 mg | 22% |
| Magnesium | 94 mg | 22% |
| Phosphorus | 172 mg | 25% |
| Zinc | 1 mg | 10% |
| Copper | 0.2 mg | 25% |
| Manganese | 1 mg | 52% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,183 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 310 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Vegan SuperFood Keto Soup?
One serving of Vegan SuperFood Keto Soup (1 serving) has 310 calories, which works out to 55 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Vegan SuperFood Keto Soup high in protein?
Not especially. It has 8.6 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan SuperFood Keto Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 19% 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 SuperFood Keto Soup?
1644 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan SuperFood Keto Soup?
4.3 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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