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Spinach Soup

Spinach Soup

Everyday

Spinach soup is a nutrient-dense blended dish featuring fresh or cooked spinach as its primary ingredient, often combined with a creamy base of dairy, coconut milk, or broth. This vibrant green soup retains spinach’s high iron, vitamin A, and folate content while offering a velvety texture, and can be adapted to vegan or vegetarian diets by selecting plant-based liquids. Traditional versions frequently incorporate aromatics like garlic and onions, with optional additions of potatoes or herbs to enhance flavor complexity.

Macro Impact

A 1 cup serving contains 72 calories, 7g protein, 7g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 72 calories?
Walking3.5 mph, moderate pace
17 min
YogaModerate effort, gentle pace
12 min
SwimmingModerate effort, freestyle
9 min
Biking12-14 mph, moderate effort
7 min
StairsStair climbing, moderate pace
8 min
Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size1 cup (240 ml)
Amount per serving
Calories72
% Daily Value*
Total Fat2g
3%
Saturated Fat0.7g
4%
Trans Fat0g
Polyunsaturated Fat0.7g
Monounsaturated Fat0.7g
Cholesterol5mg
2%
Sodium442mg
19%
Total Carbohydrate7g
3%
Dietary Fiber2g
7%
Total Sugars3g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium168mg
13%
Iron3mg
16%
Potassium480mg
10%

* 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
7 / 275 g
3%
Fiber
2 / 28 g
7%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
3%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
5 / 300 g
2%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
3%
Omega 9
1 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
15%
Leucine
0 / 3 g
16%
Lysine
1 / 2 g
25%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
12%
Threonine
0 / 1 g
18%
Tryptophan
0 / 0 g
30%
Valine
0 / 2 g
14%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
8%
Riboflavin, B2
0 / 1 mg
20%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
96 / 400 mcg
24%
Vitamin A
192 / 800 mcg
24%
Vitamin C
12 / 83 mg
15%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
360 / 105 mcg
343%
Minerals
Calcium
168 / 1k mg
17%
Copper
0 / 1 mg
27%
Iron
3 / 13 mg
22%
Magnesium
96 / 370 mg
26%
Manganese
1 / 2 mg
70%
Phosphorous
96 / 700 mg
14%
Potassium
480 / 3k mg
16%
Selenium
2 / 55 mcg
4%
Sodium
442 / 2.3k mg
19%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
7 / 45 mcg
16%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
216 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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    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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