Nutritional Facts of Broccoli and Walnut Soup, Calories in Broccoli and Walnut Soup

by Tarla Dalal
This calorie page has been viewed 598 times

How many calories does one serving of Broccoli and Walnut Soup have?

One serving of Broccoli and Walnut Soup gives 68 calories. Out of which carbohydrates comprise 28 calories, proteins account for 6 calories and remaining calories come from fat which is 36 calories.  One serving of Broccoli and Walnut Soup provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Broccoli and Walnut Soup recipe. The Broccoli and Walnut Soup is a magic potion for strong bones! Vitamin C rich broccoli does wonders by enhancing protein absorption. Along with milk and walnuts, it also provides abundant calcium necessary for proper growth and development of bones. What is more, walnuts are also a great source of Omega-3 fatty acids, making this soup a true all rounder.

Is Broccoli and Walnut 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. 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. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

3. Walnuts (Akhrot) : Eating a handful of Walnuts a day is said to increase the good cholesterol (HDL). Walnuts are rich in Omega 3 Fatty Acids which contain high amounts of DHA which improve thinking power in adults and excellent for brain health for newborn kids. Being a good source of Folate, Vitamin B9, it’s good for pregnant women to top up their folic acid with eating a bit of walnuts daily.  As it's low in the Glycemic Index, and loaded with Fibre, it’s a good choice for Diabetics. See detailed  benefits of walnuts.

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

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

No, this recipe is not good for diabetics, heart and weight loss. The issue is potatoes. Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity.

Which are healthy soup options?

We suggest you opt for healthy soups like spinach paneer and dal soup recipebroccoli broth reciperajma soupminty vegetable and oats souphealthy indian tomato soup or moong soup

Spinach, Paneer and Dal Soup

Spinach, Paneer and Dal Soup

Can healthy individuals have Broccoli and Walnut Soup?

Yes. 

Broccoli and Walnut Soup is high in

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

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 68 calories that come from Broccoli and Walnut Soup?

Walking (6 kmph) = 20 mins

Running (11 kmph) = 7 mins

Cycling (30 kmph) = 9 mins       

Swimming (2 kmph) = 12 mins

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

Value per serving% Daily Values
Energy68 cal3%
Protein1.6 g3%
Carbohydrates7.1 g2%
Fiber1 g4%
Fat4 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A911.8 mcg19%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C34.5 mg86%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)28 mcg14%
MINERALS
Calcium39.4 mg7%
Iron0.6 mg3%
Magnesium7.7 mg2%
Phosphorus47 mg8%
Sodium5.3 mg0%
Potassium141 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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