Broccoli cheddar soup is a comforting and popular dish. Understanding its nutritional content is essential for making informed dietary choices. This article breaks down the nutritional facts of broccoli cheddar soup, offering insights into its calorie content, macronutrient distribution, vitamin and mineral composition, and potential health benefits and drawbacks.
Calorie and Macronutrient Breakdown
The calorie and macronutrient content of broccoli cheddar soup can vary significantly depending on the recipe and serving size. For example, a 12-ounce serving of Panera Bread's broccoli cheddar soup contains 297 calories, with a macronutrient breakdown of 27% carbohydrates, 56% fat, and 17% protein. In contrast, a serving of Subway's broccoli cheddar soup contains 170 calories, 9g of fat, 18g of carbohydrates, 1g of fiber, and 5g of protein. Progresso Light Broccoli Cheese soup contains 110 calories per serving.
Fat Content
Fat contributes significantly to the calorie content of broccoli cheddar soup. A 12-ounce serving of Panera Bread's version contains 19g of fat, including 13g of saturated fat, which is 63% of the daily value. Subway's broccoli cheddar soup contains 9g of total fat, with 5g of saturated fat.
Carbohydrate Content
Broccoli cheddar soup contains carbohydrates, primarily from vegetables and thickening agents. Panera Bread's broccoli cheddar soup has 21g of carbohydrates, including 7g of fiber. Subway's version contains 18g of carbohydrates, with 1g of fiber and 4g of sugars.
Protein Content
Protein is an essential macronutrient in broccoli cheddar soup, mainly derived from cheese and milk. Panera Bread's broccoli cheddar soup provides 13g of protein. A serving of Subway's broccoli cheddar soup offers 5g of protein. Some recipes boost protein content by adding ingredients like cottage cheese. A protein-packed version of broccoli cheddar soup can contain 20 grams of protein per serving.
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Vitamins and Minerals
Broccoli cheddar soup can be a source of several vitamins and minerals, depending on the ingredients used.
Calcium
Calcium content is notable, mainly due to the cheese and milk ingredients. Panera Bread's broccoli cheddar soup contains 360mg of calcium, which is 36% of the daily value. Subway's broccoli cheddar soup provides 150mg of calcium.
Iron
The iron content in broccoli cheddar soup is relatively low. Panera Bread's broccoli cheddar soup contains 0.4mg of iron, while Subway's version contains less than 1mg.
Vitamin A
Vitamin A is present in broccoli cheddar soup, primarily from the vegetables and dairy. Panera Bread's broccoli cheddar soup contains 486μg of Vitamin A, which is 54% of the daily value. Subway's broccoli cheddar soup has 1250mg of Vitamin A.
Vitamin C
Vitamin C is found in broccoli cheddar soup due to the broccoli content. Panera Bread's broccoli cheddar soup contains 4mg of Vitamin C, while Subway's version has 18mg.
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Sodium
Sodium levels in broccoli cheddar soup can be high, mainly due to the use of cheese, salt, and processed ingredients. Panera Bread's broccoli cheddar soup contains 1253mg of sodium, which is 54% of the daily value. Subway's broccoli cheddar soup has 630mg of sodium, representing 26% of the daily value.
Additional Nutritional Information
Other nutritional aspects to consider include:
Fiber
The fiber content in broccoli cheddar soup can contribute to digestive health. Panera Bread's broccoli cheddar soup contains 7g of fiber, which is 26% of the daily value, while Subway's version has 1g of fiber.
Sugars
The sugar content in broccoli cheddar soup is generally low. Subway's broccoli cheddar soup contains 4g of sugars.
Health Considerations
While broccoli cheddar soup can be a comforting and nutritious meal, several health considerations should be taken into account:
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Saturated Fat
The high saturated fat content in some broccoli cheddar soups can be a concern for those monitoring their fat intake. Opting for recipes that use less cheese or incorporate lower-fat dairy products can help reduce saturated fat levels.
Sodium Content
The high sodium content in many broccoli cheddar soups may be a concern for individuals with hypertension or those watching their sodium intake. Choosing lower-sodium versions or making homemade soup with reduced salt can help manage sodium levels.
Allergens
Broccoli cheddar soup often contains common allergens such as milk, wheat, and soy. Individuals with allergies or sensitivities to these ingredients should carefully review the ingredient list or choose allergen-free alternatives.
Recipe Modifications for Healthier Options
Several modifications can be made to traditional broccoli cheddar soup recipes to create healthier versions:
Increase Vegetable Content
Adding more broccoli and other vegetables like carrots, onions, and celery can boost the soup's nutritional value, increasing its vitamin and fiber content.
Reduce Saturated Fat
Using low-fat or non-fat milk, Greek yogurt, or cottage cheese can help reduce the saturated fat content while maintaining a creamy texture. Using extra-sharp cheddar cheese allows for more flavor with less cheese.
Lower Sodium Content
Using low-sodium broth and reducing the amount of added salt can help lower the overall sodium content of the soup.
Add Protein
Incorporating ingredients like cottage cheese can significantly increase the protein content of the soup, making it more filling and nutritious. Using 3 cups of broth instead of 4 can improve the consistency of the soup.
Brand Variations
Different brands offer variations in their broccoli cheddar soup recipes, resulting in varying nutritional profiles:
Panera Bread
Panera Bread's broccoli cheddar soup is known for its rich and creamy flavor, but it also has a higher calorie and fat content compared to some other options. A 12-ounce serving contains 297 calories, 19g of fat, and 1253mg of sodium.
Subway
Subway's broccoli cheddar soup is a lighter option with fewer calories and fat than Panera Bread's version. It contains 170 calories, 9g of fat, and 630mg of sodium per serving.
Progresso
Progresso offers both regular and light versions of broccoli cheese soup. Progresso Light Broccoli Cheese soup has 110 calories and 6g of fat per serving, making it a lower-calorie option.
Homemade vs. Store-Bought
Making broccoli cheddar soup at home allows for greater control over the ingredients and nutritional content. Homemade versions can be tailored to meet specific dietary needs and preferences, such as reducing sodium, fat, or allergens. Store-bought soups are convenient but may contain higher levels of sodium, preservatives, and artificial ingredients.
Serving Suggestions
Broccoli cheddar soup can be paired with various accompaniments to create a balanced and satisfying meal:
Salads
Pairing the soup with a salad, such as an apple walnut kale salad or a vegan chopped salad, can add more veggies and nutrients to the meal.
Sandwiches
Serving the soup with a side of sandwiches complements the meal.