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Creamy asparagus soup Calories
Vegetable soup made with asparagus and cream
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Creamy asparagus soup (240 g) has 149 calories. That works out to 62 calories per 100 g. It contains 12.5 g of carbs, 5 g of protein, 9.1 g of fat and 3.4 g of fiber. Its 45.6 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Creamy asparagus soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
149
KCAL / 240G
Carbs
12.5g
· 5% DV
Protein
5g
· 10% DV
Fat
9.1g
· 12% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 13% · Fat 54%
Creamy asparagus soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 5.4 g | 27% |
| Trans fat | 0.24 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 12.5 g | 5% |
| Fiber | 3.4 g | 12% |
| Protein | 5 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Creamy asparagus soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 149 kcal |
| 100 g | 100 g | 62 kcal |
| 1 cup (small) | 180 g | 112 kcal |
| 1 serving (medium) | 250 g | 155 kcal |
| 1 bottle (medium) | 300 g | 186 kcal |
| 1 cup (large) | 350 g | 217 kcal |
| 1 pack (large) | 400 g | 248 kcal |
| 1 serving (large) | 450 g | 279 kcal |
Calculated from 62 calories per 100 g.
Frequently Asked Questions About Creamy asparagus soup
What ingredients are in creamy asparagus soup?
Creamy asparagus soup is usually made with asparagus, onion, broth, and cream, with butter or oil for sautéing. Recipes may also use potato or flour to thicken it, plus seasonings such as black pepper, garlic, or nutmeg.
How do you make creamy asparagus soup from scratch?
To make creamy asparagus soup, sauté onion, add chopped asparagus and broth, and simmer until tender. Blend until smooth, stir in cream, and warm gently without boiling. Reserve a few asparagus tips beforehand if you want a garnish.
Can you make creamy asparagus soup with frozen asparagus?
Yes, frozen asparagus works well in creamy asparagus soup. Add it straight to the pot and simmer until tender; it may release extra water, so add the broth gradually and adjust the thickness before blending.
Should you peel asparagus for creamy asparagus soup?
Thick white asparagus should be peeled before making creamy asparagus soup because its outer layer can stay fibrous. Thin green asparagus usually needs no peeling; just trim off the tough ends. Peeling is optional for very slender green spears.
How do you keep creamy asparagus soup from turning stringy?
For smooth creamy asparagus soup, remove the tough ends, cook the spears until fully tender, and blend thoroughly. If fibers remain, pass the soup through a fine-mesh sieve; this is especially helpful with thick or older asparagus.
Can you make creamy asparagus soup without heavy cream?
Yes, creamy asparagus soup can be made without heavy cream. Use milk for a lighter texture, or blend in cooked potato or white beans for body; add yogurt off the heat so it is less likely to curdle.
How long does creamy asparagus soup last in the fridge?
Creamy asparagus soup keeps for about 3 days in the refrigerator when stored in a covered container after cooling. Reheat only the portion you need, stirring gently, and avoid leaving the soup at room temperature for an extended period.
Can creamy asparagus soup be frozen?
Yes, but cream-based creamy asparagus soup may separate or become grainy after thawing. For the best texture, freeze it before adding the cream, thaw it in the refrigerator, then stir in the cream as you reheat it gently.
What goes well with creamy asparagus soup?
Crusty bread, garlic toast, or a grilled cheese sandwich pairs well with creamy asparagus soup. For a more substantial meal, serve it with a green salad or roasted chicken; a squeeze of lemon can brighten the soup's richness.
Can you use white asparagus in creamy asparagus soup?
Yes, white asparagus makes a delicate, mild creamy asparagus soup, while green asparagus gives it a more vegetal flavor and greener color. Peel white spears well and remove the woody ends from either type before cooking.
Creamy asparagus soup Vitamins & Minerals
Vitamins
Vitamin K
45.6µg · 38% DV
Vitamin C
22.8mg · 25% DV
B2
0.24mg · 18% DV
Folate
72µg · 18% DV
Minerals
Sodium
672mg · 29% DV
Copper
0.19mg · 21% DV
Phosphorus
130mg · 19% DV
Manganese
0.38mg · 17% DV
Potassium ⭐
444mg · 13% DV
Creamy asparagus soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Creamy asparagus soup
To burn the 149 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Creamy asparagus soup?
Creamy asparagus soup is common in European cooking, made by simmering asparagus with onion and stock, then blending it with cream until smooth. Some home recipes add potato for body, and fresh or frozen asparagus both work well.
Its mellow, slightly sweet flavour and silky texture make it a comforting lunch or a first course, often served with crusty bread. It is vegetable-led, though the cream makes it richer than a simple vegetable broth; it provides 62 kcal per 100 g. For a lighter bowl, use less cream and let the asparagus shine, or pair a modest serving with a crisp salad.
How Nutritious Is Creamy asparagus soup?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Creamy asparagus soup Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Creamy asparagus soup Contain Allergens?
Contains these allergens:
Which Diets Is Creamy asparagus soup Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Creamy asparagus soup Fat Profile
SATURATED
5.4g
MONOUNSATURATED
2.28g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.