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Minestrone

Minestrone

Everyday

Minestrone is a hearty Italian vegetable soup featuring a seasonal mix of beans, tomatoes, and garden vegetables simmered in a savory broth. This adaptable dish often includes pasta or rice for added texture and is celebrated for its high fiber content and plant-based protein from legumes. While recipes vary regionally, most versions emphasize fresh produce and aromatic herbs, with traditional preparations typically finished with a garnish of grated Parmesan cheese.

Macro Impact

A 1 cup serving contains 103 calories, 4g protein, 18g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 103 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size1 cup (245 ml)
Amount per serving
Calories103
% Daily Value*
Total Fat1g
2%
Saturated Fat0.5g
3%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.4g
Cholesterol1mg
0%
Sodium605mg
26%
Total Carbohydrate18g
7%
Dietary Fiber4g
16%
Total Sugars5g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium53mg
4%
Iron2mg
9%
Potassium431mg
9%

* 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
18 / 275 g
7%
Fiber
4 / 28 g
16%
Sugars
5 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
1%
Saturated
1 / 23 g
2%
Trans
0 g
Cholesterol
1 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
4 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
1 / 15 mg
9%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
29 / 400 mcg
7%
Vitamin A
150 / 800 mcg
19%
Vitamin C
5 / 83 mg
6%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
11%
Vitamin K
11 / 105 mcg
11%
Minerals
Calcium
53 / 1k mg
5%
Copper
0 / 1 mg
19%
Iron
2 / 13 mg
13%
Magnesium
25 / 370 mg
7%
Manganese
0 / 2 mg
19%
Phosphorous
83 / 700 mg
12%
Potassium
431 / 3k mg
14%
Selenium
6 / 55 mcg
10%
Sodium
605 / 2.3k mg
26%
Zinc
1 / 10 mg
9%
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
219 g
Caffeine
0 mg
Choline
17 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Soup, minestrone, canned, chunky, ready-to-serve. USDA Standard Reference, Legacy. Food ID 171550.
  2. 2.Soup, minestrone, canned, reduced sodium, ready-to-serve. USDA Standard Reference, Legacy. Food ID 174530.
  3. 3.Soup, minestrone, ready-to-serve. Canadian Nutrient File. Food ID 946.
  4. 4.Soup, minestrone, ready-to-serve, reduced sodium. Canadian Nutrient File. Food ID 5338.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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