Asparagus and cream soup can range quite a bit in calories depending on the specific ingredients and recipe. However, here is a rough estimate for a standard asparagus cream soup:
Quick Answer
For 1 cup (approx. 250ml) of asparagus cream soup, the calorie count is typically around 300-400 calories.
Breaking Down the Ingredients
An asparagus cream soup is made up of a few main ingredients:
- Asparagus – Asparagus is very low in calories, containing only about 20 calories per cup.
- Stock – Vegetable or chicken stock generally contains around 50 calories per cup.
- Onion – A chopped onion has around 60 calories per cup.
- Cream/Milk – This is where a significant amount of the calories come from. Heavy cream has about 800 calories per cup. Milk has about 150 calories per cup.
- Oil/Butter – Using oil or butter to cook the onions and asparagus will add about 120 calories per tablespoon.
- Flour – If a roux is used to thicken the soup, the flour adds about 400 calories per cup.
So in a typical recipe, the asparagus itself contains very minimal calories. The cream or milk is the biggest source of calories, followed by any thickening agents like flour or oil used in cooking.
Calorie Range for Different Recipes
Here is an estimate of the calorie range for different asparagus cream soup recipes:
- Made with only milk, little oil/butter – Around 150-200 calories per cup
- Made with some cream, moderate oil/butter – Around 250-300 calories per cup
- Made with heavy cream, flour/roux – Around 350-450 calories per cup
The more heavy cream and thickening agents used, the higher the calorie count. Lighter versions made mostly with milk and minimal thickeners will be lower in calories.
Nutritional Profile
In addition to calories, here is the nutritional profile for 1 cup (250ml) of a typical asparagus cream soup:
| Nutrient | Amount |
|---|---|
| Calories | 350 |
| Fat | 24g |
| Carbs | 12g |
| Protein | 4g |
| Fiber | 2g |
| Sugar | 4g |
As you can see, the high calorie count comes mostly from fat, given the cream content. There are also a moderate amount of carbs, while protein and fiber are relatively low.
Tips for Lightening Up the Soup
If you want to reduce the calorie count of asparagus cream soup, here are some tips:
- Use milk instead of heavy cream – switching even half of the cream for milk can cut a significant number of calories.
- Reduce or omit butter/oil – the butter or oil used for cooking adds calories, so reduce the amount or use broth instead.
- Skip the flour thickener – avoid a flour-based roux and allow the soup to be thinner.
- Add more asparagus – bulk up on the low-calorie asparagus for a bigger bowl of soup.
- Use vegetable stock – opt for vegetable stock over chicken stock to keep the calories down.
- Blitz with cauliflower – add cauliflower and blend it for a lower calorie creaminess.
With some simple substitutions and additions, you can easily make a lighter asparagus cream soup in the range of 150-250 calories per serving.
Conclusion
In summary, a typical asparagus cream soup will contain around 300-400 calories per 1 cup serving. This comes primarily from higher fat ingredients like cream and cooking oils. There is a wide range based on specific recipes, from light versions at 150 calories to heavier versions at 450+ calories. Following some simple tips like using milk instead of cream and increasing vegetables can easily reduce the calorie count while still providing the classic flavor and creaminess of this soup.