⏱ 55 min totalZucchini Basil Soup
Per 1 serving · 877 g · 14 ingredients
of a 2,000 cal day
- Protein13g20% of calories
- Carbs24g37% of calories
- Fat12g42% of calories
At a glance
One serving of Zucchini Basil Soup (877 g) has 245 calories, with 13 g of protein, 24 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (26% DV), Vitamin A (26% DV) and Vitamin C (63% DV). Keep an eye on sodium and saturated fat, which provide 81% and 24% of the daily value.
High in
20%+ of the daily value
- Protein26%
- Vitamin A26%
- Vitamin C63%
- Vitamin K153%
- Riboflavin (B2)27%
- Vitamin B640%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin E12%
- Vitamin B1211%
- Pantothenic acid14%
- Zinc12%
- Copper10%
Watch
20%+ of the daily value
- Sodium81%
- Saturated fat24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Butter
1 tsp Olive oil
½ cup, chopped Onion
1 cup Spinach
1 tsp Garlic
¼ cup leaves, whole Basil
1 ¾ cup Vegetable broth
¼ cup Almond milk- 🥄½ dash Salt
½ dash Black pepper
¼ tsp Nutmeg
½ pinch Cayenne pepper
³⁄₁₆ cup Greek yogurt
2 cup, sliced Zucchini
Directions
- 1
In a pot over medium heat, sauté onions, spinach, and garlic in butter or oil. Allow to cook until onions are translucent and spinach wilted, around 5 minutes.
- 2
Add zucchini, basil, broth, and almond milk. Cook until zucchini is tender, around 3-4 more minutes.
- 3
Use an immersion blender to combine all ingredients in pot. If you don't have an immersion blender, you can transfer in batches to a processor and return to pot).
- 4
Add salt, pep, nutmeg and cayenne to taste. Allow to simmer for about 25–30 minutes.
- 5
Remove from heat and stir in greek yogurt.
- 6
Serve and enjoy.
Vitamins & minerals
Amounts for 1 serving (877 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 232 μg | 26% |
| Vitamin C | 57 mg | 63% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 183 μg | 153% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 135 μg | 34% |
| Vitamin B12 | 0.3 μg | 11% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 41 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 197 mg | 20% |
| Iron | 2 mg | 26% |
| Potassium | 1,109 mg | 24% |
| Magnesium | 83 mg | 20% |
| Phosphorus | 189 mg | 27% |
| Zinc | 1 mg | 12% |
| Copper | 0.1 mg | 10% |
| Manganese | 1 mg | 42% |
| Selenium | 6 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,198 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.3 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 1 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 48 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 245 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 47minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in Zucchini Basil Soup?
One serving of Zucchini Basil Soup (1 serving) has 245 calories, which works out to 28 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Zucchini Basil Soup high in protein?
It provides a solid 13 g of protein per serving (26% 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 Zucchini Basil Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Zucchini Basil Soup?
1857 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Zucchini Basil Soup?
10 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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