⏱ 30 min totalWatercress Soup
Per 1 serving · 100 g · 6 ingredients
of a 2,000 cal day
- Protein2g9% of calories
- Carbs13g55% of calories
- Fat3.7g36% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Watercress Soup (100 g) has 90 calories, with 2 g of protein, 13 g of carbohydrates and 3.7 g of fat. Most of its energy comes from carbs (55% of calories). It is high in Vitamin C (20% DV) and Vitamin K (29% DV). Keep an eye on sodium, which provides 21% of the daily value.
High in
20%+ of the daily value
- Vitamin C20%
- Vitamin K29%
Good source of
10–19% of the daily value
- Vitamin B617%
Watch
20%+ of the daily value
- Sodium21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ medium Onion
¼ cloves, minced Garlic
¼ Potato medium Potato
⅜ cup, chopped Watercress
¼ tbsp Olive oil
½ cube Chicken bouillon
Directions
- 1
Warm a large pan on a low to medium heat with the olive oil.
- 2
Chop the onion, then add to the pan.
- 3
Leave until soft and translucent in colour (5-10 mins) then add garlic.
- 4
Peel and roughly chop potato, add to pan, stir.
- 5
Add the bouillon cubes of your choice (vegetable or chicken taste best) to 1 litre of water. Pour bouillon into pan.
- 6
When potatoes have become soft add the watercress.
- 7
After 5 mins remove from heat, cool a little, blend carefully with blender, Enjoy!
Vitamins & minerals
Amounts for 1 serving (100 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 20 μg | 2% |
| Vitamin C | 18 mg | 20% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 35 μg | 29% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 16 μg | 4% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 5% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 33 mg | 3% |
| Iron | 1 mg | 7% |
| Potassium | 316 mg | 7% |
| Magnesium | 19 mg | 5% |
| Phosphorus | 50 mg | 7% |
| Zinc | 0.2 mg | 2% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.2 mg | 7% |
| 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 | 0.1 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 245 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 8 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 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 90 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 17minWalking (3.5 mph)
- 11minCycling (moderate)
- 7minRunning (6 mph)
- 13minSwimming laps
Common questions
How many calories are in Watercress Soup?
One serving of Watercress Soup (1 serving) has 90 calories, which works out to 90 calories per 100 g. That is about 4.5% of a 2,000-calorie day.
Is Watercress Soup high in protein?
Not especially. It has 2 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Watercress Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 55% 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 Soup?
487 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Watercress Soup?
2 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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