⏱ 60 min total

Watercress & Chicken Soup

Name: Watercress & Chicken Soup
Prep time: 30 min
Cook time: 30 min
Total time: 60 min
Yield: 1 serving
Ingredients: 1 ½ cup, chopped Watercress; 4 oz Chicken breast; ½ tsp Tamari soy sauce; ⅛ tsp Sesame oil; ⅛ tsp Fish sauce; ¼ tsp Olive oil; ¼ shallot (medium) Shallots; ½ large Carrots; 1 mushroom Shiitake mushrooms; ¼ dash Salt; 1 ½ cup Chicken broth

Per 1 serving · 596 g · 11 ingredients

Calories

213

11%
of a 2,000 cal day

Protein
33g
62% of calories
Carbs
8.8g
17% of calories
Fat
4.9g
21% of calories

Portion

✓ Protein-dense
✓ Low saturated fat

At a glance

One serving of Watercress & Chicken Soup (596 g) has 213 calories, with 33 g of protein, 8.8 g of carbohydrates and 4.9 g of fat. Most of its energy comes from protein (62% of calories). It is high in protein (66% DV), Vitamin A (43% DV) and Vitamin C (29% DV). Keep an eye on sodium and cholesterol, which provide 52% and 28% of the daily value.

Per 100 g

36cal

very low energy density

Protein per 100 cal

16g

Net carbs

carbs minus fiber

Fiber

2.1g

4 g sugar

High in

20%+ of the daily value

Protein66%
Vitamin A43%
Vitamin C29%
Vitamin K111%
Riboflavin (B2)27%
Niacin92%

Good source of

10–19% of the daily value

Vitamin E11%
Thiamine15%
Folate (B9)10%
Calcium11%
Magnesium14%
Zinc13%

Watch

20%+ of the daily value

Sodium52%
Cholesterol28%

Ingredients

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

Directions

Prep 30 minCook 30 min

1
Rinse the watercress well in cold water and spin dry in a salad spinner or drain in a colander.
2
Slice the chicken breasts into strips and place them in a bowl. Add the soy sauce, sesame oil, and fish sauce, stirring to ensure the marinade is well distributed. Marinate in the refrigerator for at least 30 minutes and up to 24 hours if desired.
3
Heat olive oil in a large saucepan over medium heat and prepare the remaining vegetables.
4
Once the pan is hot, add the shallots, carrots, shiitake mushrooms, and a pinch of salt. Sauté until the shallots and mushrooms are softened, about 5-10 minutes.
5
Pour in the chicken broth and bring to a boil over high heat.
6
Add the chicken and return to a boil. Reduce the heat to low and simmer for 5-10 minutes, or until the carrots are tender and the chicken is cooked through.
7
Remove the pot from heat and stir in the watercress. Once wilted, season to taste with additional salt or fish sauce.
8
Serve the soup hot.

Vitamins & minerals

Amounts for 1 serving (596 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	390 μg	43%
Vitamin C	26 mg	29%
Vitamin D	0.1 μg	0%
Vitamin E	2 mg	11%
Vitamin K	133 μg	111%
Thiamine	0.2 mg	15%
Riboflavin (B2)	0.4 mg	27%
Niacin	15 mg	92%
Vitamin B6	1 mg	87%
Folate (B9)	39 μg	10%
Vitamin B12	0.5 μg	20%
Pantothenic acid	2 mg	48%
Choline	114 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	113 mg	11%
Iron	2 mg	23%
Potassium	1,070 mg	23%
Magnesium	59 mg	14%
Phosphorus	381 mg	54%
Zinc	1 mg	13%
Copper	0.2 mg	26%
Manganese	1 mg	23%
Selenium	28 μg	50%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,252 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	3,959 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0.2 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.4 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	8 μg	—
Serine	1 g	—
Starch	1 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 213 calories

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

40min
Walking (3.5 mph)
26min
Cycling (moderate)
18min
Running (6 mph)
30min
Swimming laps

Common questions

How many calories are in Watercress & Chicken Soup?

One serving of Watercress & Chicken Soup (1 serving) has 213 calories, which works out to 36 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Watercress & Chicken Soup high in protein?

Yes. It has 33 g of protein per serving, and 62% of its calories come from protein (16 g of protein per 100 calories).

Is Watercress & Chicken Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Watercress & Chicken Soup?

1197 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Watercress & Chicken Soup?

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 (596 g)

Calories213

% Daily Value*

Total fat 4.9g	6%
Saturated fat 0.9g	4%
Trans fat 0g
Cholesterol 83mg	28%
Sodium 1,197mg	52%
Total carbohydrate 8.8g	3%
Dietary fiber 2.1g	7%
Total sugars 4g
Protein 33g

* 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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