Chef Jon's White Bean, Chicken and Spinach Soup Recipe
Chef Jon's White Bean, Chicken and Spinach Soup has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin C, Niacin and Folate.
The food contains 36.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 24.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It gives a good yield of Iron at 5 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Soup.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 91, for Chef Jon's White Bean, Chicken and Spinach Soup, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 32% | |
| Calories from Fat | 19% | |
| Calories from Carbs | 49% |
Why this is good for you
- Very high in Protein
- High in Niacin
- Very high in Vitamin C
- High in Dietary Fiber
- High in Iron
- Low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.56 IU | 0.01% | Bottom 30% | Low |
| Retinol | 1.3 mcg | |||
| Vitamin C | 3.9 mg | 6.5% | Mid 40% | Average |
| Vitamin D | 0.37 IU | 0.09% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1.1 mg | 5.6% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 29.6 mcg | 7.4% | Mid 40% | Average |
| Folic Acid | 4.6 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.19 mg | 1.9% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 25.3 mg | 2.5% | Mid 40% | Average |
| Iron | 0.93 mg | 5.2% | Mid 40% | Average |
| Magnesium | 19.5 mg | 4.9% | Mid 40% | Average |
| Phosphorus | 46.3 mg | 4.6% | Mid 40% | Average |
| Potassium | 0.19 mg | 0.01% | Bottom 30% | Low |
| Sodium | 18.1 mg | 0.8% | Bottom 30% | Low |
| Zinc | 0.56 mg | 3.7% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.19 mg | 9.3% | Top 30% | High |
| Selenium | 3.7 mcg | 5.3% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 6.9 g | 2.3% | Mid 40% | Average |
| Dietary Fiber | 1.3 g | 5.4% | Mid 40% | Average |
| Sugars | 0.6 g | |||
| Glucose | 0.2 mg | |||
| Fructose | 0.2 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 4.5 g | 9% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.2 mg | |||
| Isoleucine | 0.2 mg | |||
| Leucine | 0.2 mg | |||
| Lysine | 0.4 mg | |||
| Methionine | 0.2 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.2 mg | |||
| Tyrosine | 0.2 mg | |||
| Valine | 0.2 mg | |||
| Arginine | 0.2 mg | |||
| Histidine | 0.2 mg | |||
| Alanine | 0.2 mg | |||
| Aspartic Acid | 0.4 mg | |||
| Glutamic Acid | 0.7 mg | |||
| Glycine | 0.2 mg | |||
| Proline | 0 mg | |||
| Serine | 0.2 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1.2 g | 1.9% | Bottom 30% | Low |
| Saturated Fat | 0.26 g | 1.3% | Bottom 30% | Low |
| Monounsaturated Fat | 0.6 g | |||
| Polyunsaturated Fat | 0.2 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 0.6 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 300 Calories from Fat 58
% Daily Value *
Total Fat 6.5 g 10%
Saturated Fat 1.4 g 7%
Trans Fat
Cholesterol 41.5 mg 13.8%
Sodium 97.3 mg 4.1%
Total Carbohydrates 36.9 g 12.3%
Dietary Fiber 7.2 g28.8%
Sugars 3.4 g
Protein 24.3 g 48.6%
Vitamin A 0.1% Vitamin C 35%
Calcium 13.6% Iron 27.8%
*Based on a 2000 Calorie diet
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