Nutritional Facts of Broccoli Soup ( Calcium Rich), Calories in Broccoli Soup ( Calcium Rich)

by Tarla Dalal
This calorie page has been viewed 801 times

Cooking Method
Pressure Cooker

How many calories does one serving of Broccoli Soup have?

One serving of Broccoli Soup gives 104 calories. Out of which carbohydrates comprise 29 calories, proteins account for 13 calories and remaining calories come from fat which is 53 calories.  One serving of Broccoli Soup provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Broccoli Soup recipe. Broccoli is an all-in-one ingredient, which is a good source of nutrients like iron, folic acid, vitamins A and C, along with calcium too. The interesting veggie has a unique flavour and texture, which really please the palate. Once you develop a taste for it, you will want to keep having it often in some form or the other. And, what better way to consume this amazing veggie than in the form of a satiating and comforting soup. Combining broccoli with onions enhances its flavour, while milk improves the texture of the soup and adds a soothing element to the flavour chart. We have used low-cal milk to prepare this recipe, as excess fat inhibits the absorption of calcium. Enjoy this hearty soup for an effective calcium boost. Team up with Paneer Shavarma Wrap to create a sumptuous, satiating meal.

Is Broccoli Soup healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Broccoli : Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. It is a good source of Vitamin C which boosts the immune system and fights off cancersheart disease and protects the body from free radical damage. Broccoli is a good source of folate and good for pregnant women. See here for 13 amazing benefits of broccoli.

2. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

3.Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk.

Can diabetics, heart patients and over weight individuals have Broccoli Soup?

Yes, this recipe is good for diabetics, heart and weight loss BUT use low fat milk in the recipe. Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. It is a good source of Vitamin C which boosts the immune system and fights off cancersheart disease and protects the body from free radical damage.

Can healthy individuals have Broccoli Soup?

Yes.

Broccoli Soup is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 104 calories that come from Broccoli Soup?

Walking (6 kmph) = 31 mins

Running (11 kmph) = 10 mins

Cycling (30 kmph) = 14 mins       

Swimming (2 kmph) = 18 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy104 cal5%
Protein3.3 g6%
Carbohydrates7.3 g2%
Fiber0.6 g2%
Fat5.9 g9%
Cholesterol8 mg2%
VITAMINS
Vitamin A752.7 mcg16%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C27.5 mg69%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)19.3 mcg10%
MINERALS
Calcium143.4 mg24%
Iron0.5 mg2%
Magnesium14.8 mg4%
Phosphorus105.7 mg18%
Sodium13.4 mg1%
Potassium156.3 mg3%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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