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Quick Potato Soup for Dieters

Written by Thin Thin

One of the easiest recipes for potato soup - and very nice when it comes to calorie content.

 

Simply heat the following ingredients until warm, then stir: Bake 1 small potato in the microwave for about 5 minutes on high. Cool and remove potato from jacket.  

Add 1 cup of skim milk, salt and pepper. Return to microwave until warm.  Add salt and pepper if desired and a bit of chopped parsley. Entire recipe contains about 200 calories.

Opting for skim milk helps save calories and fat grams. Skim milk contains about half the calories of whole milk and packs more calcium benefits.

Any variety of potatoes may be used to create this tasty potato soup recipe - from fingerlings to red potatoes, golden potatoes or russet.

Potatoes are naturally packed with goodness, our gift from Mother Nature herself. Although caloric content makes them close to the top of the Vegetable Food Group along with corn, yams and sweet potatoes, they are an honest and pure food that should fit into any healthy diet plan. One small Russet potato contains about the same number of calories as a large banana, apple or an extra large pear.

Nutrients

Based on Russet Potato

Raw Form

Units

1 large

3" to 4-1/4"

in diameter
-------
369g

1 medium

2-1/4" to 3-1/4"

in diameter
-------
213g

1 small

1-3/4" to 2-1/4"

in diameter
-------
170g

1/2 cup, diced
-------
75g
Calories, Energy
kcal
292
168
134
59
Protein
g
7.90
4.56
3.64
1.60
Total lipid (fat)
g
0.30
0.17
0.14
0.06
Fatty acids, total saturated
g
0.096
0.055
0.044
0.019
Fatty acids, total monounsaturated
g
0.007
0.004
0.003
0.002
Fatty acids, total polyunsaturated
g
0.159
0.092
0.073
0.032
Ash
g
4.17
2.41
1.92
0.85
Carbohydrate, by difference
g
66.68
38.49
30.72
13.55
Fiber, total dietary
g
4.8
2.8
2.2
1.0
Sugars, total
g
2.29
1.32
1.05
0.47
Sucrose
g
0.48
0.28
0.22
0.10
Glucose (dextrose)
g
0.92
0.53
0.42
0.19
Fructose
g
0.85
0.49
0.39
0.17
Starch
g
58.52
33.78
26.96
11.89
Calcium, Ca
mg
48
28
22
10
Iron, Fe
mg
3.17
1.83
1.46
0.65
Magnesium, Mg
mg
85
49
39
17
Phosphorus, P
mg
203
117
94
41
Potassium, K
mg
1539
888
709
313
Sodium, Na
mg
18
11
8
4
Zinc, Zn
mg
1.07
0.62
0.49
0.22
Copper, Cu
mg
0.380
0.219
0.175
0.077
Manganese, Mn
mg
0.579
0.334
0.267
0.118
Selenium, Se
mcg
1.5
0.9
0.7
0.3
Vitamin C, total ascorbic acid
mg
21.0
12.1
9.7
4.3
Thiamin
mg
0.303
0.175
0.139
0.062
Riboflavin
mg
0.122
0.070
0.056
0.025
Niacin
mg
3.819
2.205
1.759
0.776
Pantothenic acid
mg
1.111
0.641
0.512
0.226
Vitamin B-6
mg
1.273
0.735
0.587
0.259
Folate, total
mcg
52
30
24
10
Folate, food
mcg
52
30
24
10
Folate, DFE
mcg_DFE
52
30
24
10
Choline, total
mg
46.5
26.8
21.4
9.4
Betaine
mg
0.7
0.4
0.3
0.1
Lutein + zeaxanthin
mcg
18
11
8
4
Vitamin E (alpha-tocopherol)
mg
0.04
0.02
0.02
0.01
Vitamin K (phylloquinone)
mcg
6.6
3.8
3.1
1.4
Cholesterol
mg
0
0
0
0
Phytosterols
mg
18
11
8
4

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