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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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