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    Nutritional Facts: Cream of Yam and Spinach Soup

    Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

    Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

      1 tablespoon (14g)
    olive oil
    1 cup (160g)
    onions
    1/2 cup (51g)
    celery
    1 (119g)
    red peppers
    2 tablespoons (17g)
    garlic
    1 cup (125g)
    all-purpose flour
    42 ounces (0g)
    vegetarian broth
    3 cups (408g)
    yams
    10 ounces (284g)
    fresh spinach leaves
    2 cups (492g)
    skim milk
    1/2 cup (49g)
    green onion stems
    1 to taste (0g)
    salt and pepper
    Total 1 serving
    Alanine (g) 0.0 0.0 0.0 0.0 0.0 0.4 n/a 0.2 0.4 0.7 0.0 n/a 2 0
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0 0
    Arginine (g) 0.0 0.2 0.0 0.0 0.1 0.5 n/a 0.5 0.5 0.7 0.1 n/a 3 0
    Ash (g) 0.0 0.6 0.4 0.6 0.3 0.6 n/a 3.1 4.9 4.3 0.4 n/a 15 2
    Aspartic acid (g) 0.0 0.1 0.1 0.3 0.1 0.5 n/a 0.6 0.7 1.5 0.1 n/a 4 1
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0 0
    Calcium (mg) 0.1 36.8 20.2 8.3 30.3 18.8 n/a 57.1 280.7 703.6 35.3 n/a 1,191 149
    Calories 119.3 64.0 8.1 36.9 24.9 455.0 n/a 473.3 65.2 201.7 15.7 n/a 1,464 183
    Calories (kj) 499.4 265.6 33.8 153.5 104.2 1,903.8 n/a 1,982.9 275.0 836.4 66.1 n/a 6,121 765
    Carbohydrates (g) 0.0 14.9 1.5 7.2 5.5 95.4 n/a 112.1 10.3 27.4 3.6 n/a 278 35
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 9.8 0.0 n/a 10 1
    Copper (mg) 0.0 0.1 0.0 0.0 0.0 0.2 n/a 0.6 0.4 0.1 0.0 n/a 1 0
    Cystine (g) 0.0 0.0 0.0 0.0 0.0 0.3 n/a 0.1 0.1 0.2 n/a n/a 1 0
    Dietary Fiber (g) 0.0 2.7 0.8 2.5 0.4 3.4 n/a 15.9 6.2 0.0 1.3 n/a 33 4
    Folate (mcg) 0.0 30.4 18.2 54.7 0.5 32.5 n/a 65.3 550.0 29.5 31.3 n/a 812 102
    Folate, DFE (mcg) 0.0 30.4 18.2 54.7 0.5 32.5 n/a 65.3 550.0 29.5 31.3 n/a 812 102
    Folate, food (mcg) 0.0 30.4 18.2 54.7 0.5 32.5 n/a 65.3 550.0 29.5 31.3 n/a 812 102
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
    Fructose n/a 2.1 0.3 2.7 n/a n/a n/a n/a 0.4 n/a n/a n/a 5 1
    Galactose n/a 0.0 0.3 0.0 n/a n/a n/a n/a 0.3 n/a n/a n/a 1 0
    Glucose (dextrose) n/a 3.2 0.3 2.3 n/a n/a n/a n/a 0.3 n/a n/a n/a 6 1
    Glutamic acid (g) 0.0 0.4 0.0 0.3 0.1 4.3 n/a 0.7 1.0 4.1 0.2 n/a 11 1
    Glycine (g) 0.0 0.0 0.0 0.0 0.0 0.5 n/a 0.2 0.4 0.4 0.0 n/a 2 0
    Histidine (g) 0.0 0.0 0.0 0.0 0.0 0.3 n/a 0.1 0.2 0.5 0.0 n/a 1 0
    Iron (mg) 0.1 0.3 0.1 0.5 0.3 1.5 n/a 2.1 7.7 0.3 0.7 n/a 14 2
    Isoleucine (g) 0.0 0.0 0.0 0.0 0.0 0.4 n/a 0.2 0.4 1.2 0.0 n/a 2 0
    Lactose n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Leucine (g) 0.0 0.0 0.0 0.0 0.1 0.9 n/a 0.4 0.6 1.9 0.1 n/a 4 1
    Lysine (g) 0.0 0.1 0.0 0.0 0.0 0.3 n/a 0.2 0.5 1.5 0.0 n/a 3 0
    Magnesium (mg) 0.0 16.0 5.6 14.3 4.2 27.5 n/a 73.4 224.0 78.7 9.8 n/a 453 57
    Maltose n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Manganese (mg) 0.0 0.2 0.1 0.1 0.3 0.9 n/a 1.5 2.5 0.0 0.1 n/a 6 1
    Methionine (g) 0.0 0.0 0.0 0.0 0.0 0.2 n/a 0.1 0.2 0.5 0.0 n/a 1 0
    Monounsaturated Fat (g) 9.8 0.0 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.3 0.0 n/a 10 1
    Niacin (mg) 0.0 0.2 0.2 1.2 0.1 1.6 n/a 2.3 2.1 0.5 0.3 n/a 8 1
    Pantothenic acid (mg) 0.0 0.2 0.1 0.4 0.1 0.5 n/a 1.3 0.2 1.8 0.0 n/a 5 1
    Phenylalanine (g) 0.0 0.0 0.0 0.1 0.0 0.7 n/a 0.3 0.4 0.9 0.0 n/a 2 0
    Phosphorus (mg) 0.0 46.4 12.1 30.9 25.6 135.0 n/a 199.9 138.9 551.0 18.1 n/a 1,158 145
    Phytosterols (mg) 29.8 24.0 3.0 n/a n/a n/a n/a n/a 25.5 n/a n/a n/a 82 10
    Polyunsaturated Fat (g) 1.4 0.0 0.0 0.1 0.0 0.5 n/a 0.2 0.5 0.0 0.0 n/a 3 0
    Potassium (mg) 0.1 233.6 131.3 251.1 67.0 133.8 n/a 2,733.6 1,582.0 895.4 135.1 n/a 6,163 770
    Proline (g) 0.0 0.0 0.0 0.0 0.0 1.5 n/a 0.2 0.3 1.9 0.1 n/a 4 1
    Protein (g) 0.0 1.8 0.3 1.2 1.1 12.9 n/a 6.1 8.1 19.5 0.9 n/a 52 6
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 300.1 0.0 n/a 300 38
    Riboflavin (mg) 0.0 0.0 0.0 0.1 0.0 0.1 n/a 0.1 0.5 1.0 0.0 n/a 2 0
    Saturated Fat (g) 1.9 0.1 0.0 0.0 0.0 0.2 n/a 0.1 0.2 0.8 0.0 n/a 3 0
    Selenium (mcg) 0.0 0.8 0.2 0.1 2.4 42.4 n/a 2.9 2.8 11.8 0.3 n/a 64 8
    Serine (g) 0.0 0.0 0.0 0.1 0.0 0.6 n/a 0.3 0.3 1.1 0.0 n/a 2 0
    Sodium (mg) 0.3 6.4 40.4 4.8 2.8 2.5 n/a 32.6 224.0 290.3 7.8 n/a 612 76
    Starch n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Sucrose n/a 1.6 0.1 0.0 n/a n/a n/a n/a 0.2 n/a n/a n/a 2 0
    Sugar (g) 0.0 6.8 0.9 5.0 0.2 0.3 n/a 2.0 1.2 n/a 1.1 n/a 18 2
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0 0
    Thiamin (mg) 0.0 0.1 0.0 0.1 0.0 0.2 n/a 0.4 0.2 0.2 0.0 n/a 1 0
    Threonine (g) 0.0 0.0 0.0 0.0 0.0 0.4 n/a 0.2 0.3 0.9 0.0 n/a 2 0
    Tocopherol, alpha (mg) 1.9 0.0 0.1 1.9 0.0 0.1 n/a 1.4 5.8 n/a 0.3 n/a 11 1
    Tocopherol, beta (mg) 0.0 0.0 0.0 0.1 n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Tocopherol, gamma (mg) 0.1 0.0 0.0 0.2 n/a n/a n/a n/a 0.5 n/a n/a n/a 1 0
    Total Fat (g) 13.5 0.2 0.1 0.4 0.1 1.2 n/a 0.6 1.1 1.2 0.1 n/a 18 2
    Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.2 n/a 0.0 0.1 0.3 0.0 n/a 1 0
    Tyrosine (g) 0.0 0.0 0.0 0.0 0.0 0.4 n/a 0.2 0.3 0.9 0.0 n/a 2 0
    Valine (g) 0.0 0.0 0.0 0.0 0.0 0.5 n/a 0.2 0.5 1.3 0.0 n/a 3 0
    Vitamin A, IU (IU) 0.0 3.2 226.7 3,725.9 1.5 0.0 n/a 497.8 26,585.7 998.8 488.1 n/a 32,528 4,066
    Vitamin A, RAE (mcg) 0.0 0.0 11.1 186.8 0.0 0.0 n/a 24.5 1,329.7 300.1 24.5 n/a 1,877 235
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 2.1 0.0 n/a 2 0
    Vitamin B-6 (mg) 0.0 0.2 0.0 0.3 0.2 0.1 n/a 0.9 0.6 0.2 0.0 n/a 3 0
    Vitamin C (mg) 0.0 11.8 1.6 152.0 5.2 0.0 n/a 49.4 79.7 5.4 9.2 n/a 314 39
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 196.8 0.0 n/a 197 25
    Water (g) 0.0 142.6 48.2 109.7 9.8 14.9 n/a 286.1 259.1 439.7 44.0 n/a 1,354 169
    Zinc (mg) 0.0 0.3 0.1 0.3 0.2 0.9 n/a 0.8 1.5 2.2 0.2 n/a 6 1

    Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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