Grabbing a quick lunch or dinner from a fast food restaurant does not have to be unhealthy. Subway, a fast food option known for submarine sandwiches, includes cream of broccoli soup on their menu. Relatively low in calories and fat, this soup serves up healthy vitamins and minerals. It may not be a good choice if you need to keep your sodium intake low, however.
Calories and Calorie Breakdown
An 8.4-oz. serving of cream of broccoli soup from Subway contains 130 calories. While nutrition needs vary, women generally require 300 to 500 calories per meal, and men need 400 to 600 calories per meal. The calories in cream of broccoli soup primarily come from carbohydrates and fat -- 46.2 percent from carbs and 41.5 percent from fat. Just over 15 percent of the calories derive from protein.
Fat and Cholesterol
One serving of Subway's cream of broccoli soup contains 6 g of total fat with 2 g being saturated. You should not consume more than 15 g of saturated fat per day. This soup also provides 10 mg of cholesterol. As the recommended limit for cholesterol stands at 300 mg per day, this is quite low.
Carbohydrates and Fiber
Consume a serving of Subway cream of broccoli soup, and you take in 15 g of carbohydrates. This accounts for 4.6 to 6.6 percent of the amount you require each day, although your needs may differ based on activity level and genetics. One serving of soup has 2 g of fiber, a nutrient important for digestion. You should consume 25 to 38 g of fiber each day.
Protein
Cream of broccoli soup from Subway contains 5 g of protein per serving. The 46 to 56 g of protein you need each day promotes good immune function. The protein in this soup primarily comes from cheese, which does not provide complete protein, which means it does not contain all essential amino acids. Include other types of protein in your diet to obtain all the required nutrients.
Vitamins and Minerals
Subway cream of broccoli soup provides 20 percent of the daily recommended intake of vitamin C per serving. Vitamin C is an antioxidant that promotes healing. You also take in 15 percent of the calcium you need daily, as well as 4 percent of the vitamin A.
Sodium
If you crave cream of broccoli soup, consider making it at home instead of purchasing it at Subway, as one serving of the Subways soup contains 860 mg of sodium, which accounts for more than half the daily limit recommended by the American Heart Association. Making this soup yourself allows you to cut down on the amount salt that goes into the recipe.
References
- LIVESTRONG.COM MyPlate: Subway Cream of Broccoli Soup;
- The Diet Channel; Calories: What's An Ideal Daily Intake?; Michele Turcotte
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- MayoClinic.com; Dietary Fiber: Essential For a Healthy Diet; November 2009
- MedlinePlus; Protein in Diet; July 2009
- University of Maryland Medical Center; Vitamin C (Ascorbic Acid); June 2009
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