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Leek and Potato Soup

Leek and Potato Soup

Everyday

Leek and potato soup is a creamy vegetable-based dish originating from French cuisine, combining tender leeks and starchy potatoes simmered in broth until blended into a velvety texture. This comforting soup derives natural sweetness from slow-cooked alliums and richness from potatoes, providing notable fiber, vitamin K, and potassium. Traditional versions are naturally vegetarian when made without cream, while vegan adaptations use plant-based broth and omit dairy toppings.

Macro Impact

A 1 cup serving contains 144 calories, 7g protein, 19g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 144 calories?
Walking3.5 mph, moderate pace
33 min
YogaModerate effort, gentle pace
24 min
SwimmingModerate effort, freestyle
18 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size1 cup (240 ml)
Amount per serving
Calories144
% Daily Value*
Total Fat5g
6%
Saturated Fat2g
8%
Trans Fat0g
Polyunsaturated Fat1.0g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium480mg
21%
Total Carbohydrate19g
7%
Dietary Fiber4g
13%
Total Sugars4g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium36mg
3%
Iron1mg
7%
Potassium528mg
11%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
19 / 275 g
7%
Fiber
4 / 28 g
13%
Sugars
4 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
6%
Monounsaturated
2 / 31 g
7%
Polyunsaturated
1 / 23 g
4%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
15%
Leucine
0 / 3 g
12%
Lysine
0 / 2 g
15%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
13%
Threonine
0 / 1 g
24%
Tryptophan
0 / 0 g
30%
Valine
0 / 2 g
15%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
18%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
36 / 400 mcg
9%
Vitamin A
48 / 800 mcg
6%
Vitamin C
12 / 83 mg
15%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
3%
Vitamin K
24 / 105 mcg
23%
Minerals
Calcium
36 / 1k mg
4%
Copper
0 / 1 mg
27%
Iron
1 / 13 mg
9%
Magnesium
48 / 370 mg
13%
Manganese
1 / 2 mg
23%
Phosphorous
96 / 700 mg
14%
Potassium
528 / 3k mg
18%
Selenium
2 / 55 mcg
4%
Sodium
480 / 2.3k mg
21%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
211 g
Caffeine
0 mg
Choline
24 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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