Soup, cream of asparagus, canned, prepared with equal volume water
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
This is a smooth, savory soup made from puréed asparagus, typically with a creamy base. It has a delicate, earthy flavor with a velvety texture, often enjoyed as a light starter. Nutritionally, it's low in calories and provides a modest amount of protein and carbohydrates.
Calorie split: 10% protein · 48% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, creamy texture and the unique, mild flavor of asparagus. It's a versatile base that can be easily enhanced with herbs, spices, or a splash of cream.
⚠️ Watch-outs & how to enjoy it better
Canned versions can be high in sodium, which may be a concern for those monitoring salt intake. To counteract this, look for low-sodium varieties or rinse the concentrated soup base before preparing. Additionally, the cream base may not be suitable for those with dairy allergies; opting for a dairy-free or water-prepared version is a good alternative.
Key benefits
- Low-calorie option for a light meal or starter
- Source of plant-based protein from asparagus
- Contains fiber, albeit a small amount
- Provides some vitamins and minerals from asparagus
- Quick and convenient prepared food
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of canning cream of asparagus soup became popular in the United States after World War II, as canned convenience foods surged in home kitchens.
Full nutrition (USDA data · scales with serving)
| Water | 91.8 g |
| Energy | 35.0 kcal |
| Energy | 146 kj |
| Protein | 0.94 g |
| Total lipid (fat) | 1.7 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 4.4 g |
| Fiber, total dietary | 0.20 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.33 mg |
| Magnesium, Mg | 2.0 mg |
| Phosphorus, P | 16.0 mg |
| Potassium, K | 71.0 mg |
| Sodium, Na | 402 mg |
| Zinc, Zn | 0.36 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.15 mg |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.32 mg |
| Pantothenic acid | 0.05 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Vitamin B-12 | 0.02 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 7.0 ug |
| Vitamin A, IU | 182 iu |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.43 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.17 g |
| SFA 18:0 | 0.09 g |
| Fatty acids, total monounsaturated | 0.39 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.36 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.76 g |
| PUFA 18:2 | 0.73 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.03 g |
| Isoleucine | 0.04 g |
| Leucine | 0.07 g |
| Lysine | 0.05 g |
| Methionine | 0.02 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.03 g |
| Valine | 0.05 g |
| Arginine | 0.04 g |
| Histidine | 0.02 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.07 g |
| Glutamic acid | 0.24 g |
| Glycine | 0.03 g |
| Proline | 0.08 g |
| Serine | 0.04 g |
FAQ
Is cream of asparagus soup healthy?
It can be part of a healthy diet. It's low in calories and provides some nutrients from asparagus, but be mindful of sodium content in canned versions. Choosing low-sodium options and pairing it with a protein source can make it a more balanced meal.
How can I make canned cream of asparagus soup taste better?
You can enhance its flavor by sautéing some fresh onion or garlic before adding the soup, stirring in a bit of fresh herbs like thyme or dill, or adding a squeeze of lemon juice for brightness.
What can I serve with cream of asparagus soup?
It pairs wonderfully with a crusty bread, a simple green salad, or a grilled cheese sandwich for a classic and satisfying lunch.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.35 kcal/g · 11% calories from protein · 0.2 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 5.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.