Zucchini, Potato, and Cilantro Soup
Per 1 serving · 479 g · 9 ingredients
of a 2,000 cal day
- Protein5.8g11% of calories
- Carbs26g49% of calories
- Fat9.4g40% of calories
At a glance
One serving of Zucchini, Potato, and Cilantro Soup (479 g) has 198 calories, with 5.8 g of protein, 26 g of carbohydrates and 9.4 g of fat. Most of its energy comes from carbs (49% of calories). It is high in Vitamin C (66% DV), Vitamin K (56% DV) and thiamine (20% DV). Keep an eye on sodium and saturated fat, which provide 25% and 28% of the daily value.
High in
20%+ of the daily value
- Vitamin C66%
- Vitamin K56%
- Thiamine20%
- Riboflavin (B2)33%
- Vitamin B655%
- Folate (B9)22%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin A13%
- Niacin15%
- Pantothenic acid11%
- Magnesium15%
- Zinc10%
Watch
20%+ of the daily value
- Sodium25%
- Saturated fat28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup Cilantro
⅝ cup Chicken broth
1 medium Summer squash
¼ tsp Lime juice
¾ tbsp Butter
¼ cup, chopped Scallions
⅛ pepper Jalapeno peppers
¼ potato, large Potato
¹⁄₁₆ tsp, whole Fennel seed
Directions
- 1
Trim zucchini and cut into 1/2-inch rounds. Chop jalapeno, retaining the seeds. Peel potato and cut into 1/2-inch cubes.
- 2
Melt butter in heavy large saucepan over medium-high heat. Add chile and fennel seeds; stir 30 seconds. Add next 3 ingredients; saut 2 minutes. Add broth and bring to boil. Reduce heat to medium-low, cover, and simmer until vegetables are tender, about 15 minutes.
- 3
Pure soup in batches in blender, adding cilantro and 1 teaspoon lime juice to first batch. Return puree to same pan. Season to taste with salt, pepper, and more lime juice, if desired. Rewarm, if necessary, and serve.
Vitamins & minerals
Amounts for 1 serving (479 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 113 μg | 13% |
| Vitamin C | 59 mg | 66% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 67 μg | 56% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 1 mg | 55% |
| Folate (B9) | 90 μg | 22% |
| Vitamin B12 | 0 μg | 2% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 30 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 70 mg | 7% |
| Iron | 2 mg | 24% |
| Potassium | 1,019 mg | 22% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 147 mg | 21% |
| Zinc | 1 mg | 10% |
| Copper | 0.2 mg | 21% |
| Manganese | 1 mg | 23% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 493 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 | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 71 μg | — |
| Serine | 0.1 g | — |
| Starch | 14 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 198 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 37minWalking (3.5 mph)
- 24minCycling (moderate)
- 16minRunning (6 mph)
- 28minSwimming laps
Common questions
How many calories are in Zucchini, Potato, and Cilantro Soup?
One serving of Zucchini, Potato, and Cilantro Soup (1 serving) has 198 calories, which works out to 41 calories per 100 g. That is about 9.9% of a 2,000-calorie day.
Is Zucchini, Potato, and Cilantro Soup high in protein?
Not especially. It has 5.8 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Zucchini, Potato, and Cilantro Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 49% 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, Potato, and Cilantro Soup?
572 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Zucchini, Potato, and Cilantro Soup?
6.3 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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