Spring is all about fresh foods. Embrace the season's best flavors with these vibrant spring soups.
47 Easy Soup Recipes to Make This Spring
DIY Ramen Soup
This jarred version of ramen soup is a healthier alternative to most varieties you can buy at the store. Have fun customizing the veggies to your taste! —Michelle, Clair, Seattle, Washington
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Cheesy Cream of Asparagus Soup
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Kids may not want to try a vegetable soup, but once they spoon up a mouthful of this cheesy variety, the flavor will keep them coming back for more. —Muriel Lerdal, Humboldt, Iowa
Nutrition Facts:
3/4 cup: 261 calories, 19g fat (12g saturated fat), 59mg cholesterol, 852mg sodium, 12g carbohydrate (9g sugars, 1g fiber), 12g protein.
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Taco Soup
Total Time
25 min
Servings
8 servings (about 2 quarts)
From the Recipe Creator:
We first sampled this chili-like taco soup recipe at a church dinner. What a warming dish for a cold day. And because it uses packaged seasonings with several cans of vegetables, it's a snap to prepare. —Glenda Taylor, Sand Springs, Oklahoma
Nutrition Facts:
1 cup: 370 calories, 14g fat (5g saturated fat), 70mg cholesterol, 1369mg sodium, 35g carbohydrate (7g sugars, 7g fiber), 27g protein.
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Baked Potato Soup
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
I found our favorite soup in an unexpected place—a children's cookbook! This creamy comfort food is not only delicious but it's also scaled down to make a small amount that's perfect for my husband and me. —Linda Mumm, Davenport, Iowa
Nutrition Facts:
1 cup: 277 calories, 8g fat (5g saturated fat), 28mg cholesterol, 1061mg sodium, 41g carbohydrate (5g sugars, 4g fiber), 11g protein.
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Coconut Shrimp Chowder
Total Time
30 min
Servings
5 servings
From the Recipe Creator:
After eating a coconut soup at a Thai restaurant, I added coconut milk in my fish chowder recipe. The fresh, simple ingredients allow the seafood to shine. —Michalene Baskett, Decatur, Georgia
Nutrition Facts:
1 cup: 376 calories, 26g fat (16g saturated fat), 112mg cholesterol, 633mg sodium, 22g carbohydrate (4g sugars, 5g fiber), 20g protein.
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Carrot Ginger Soup
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This light, flavorful carrot ginger soup is vegan. It's made with pantry staples and comes together in a hurry, yet it always seems to impress. Fresh ginger makes a big difference—and what isn't used can be wrapped tightly and tossed in the freezer for later use. —Jenna Olson, Manchester, Missouri
Nutrition Facts:
3/4 cup: 80 calories, 4g fat (1g saturated fat), 0 cholesterol, 551mg sodium, 11g carbohydrate (5g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 2 vegetable, 1 fat.
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Mushroom Barley Soup for Two
Total Time
55 min
Servings
3 cups
From the Recipe Creator:
This is part of my favorite meal, quick and easy to prepare and the perfect amount for two. The mushrooms, carrots and barley are a good combination for flavor and color. The recipe is easy to double (or triple!) if you want to make a larger batch. —Aimee Lawrence, Wimberley, Texas
Nutrition Facts:
1-1/2 cups: 230 calories, 6g fat (4g saturated fat), 15mg cholesterol, 1543mg sodium, 34g carbohydrate (5g sugars, 7g fiber), 12g protein.
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Tomato Soup
Total Time
50 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
Creamy, rich and bursting with brightness, this soup is the ultimate sidekick to a grilled cheese sandwich. — Josh Rink, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 104 calories, 5g fat (2g saturated fat), 6mg cholesterol, 572mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
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Lemony Chicken Noodle Soup
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This isn't Grandma's chicken soup, but it is comforting in a whole new way. The lemon juice gives this easy soup enough zip to make it interesting. —Bill Hilbrich, St. Cloud, Minnesota
Nutrition Facts:
1 cup: 435 calories, 23g fat (6g saturated fat), 83mg cholesterol, 949mg sodium, 38g carbohydrate (7g sugars, 4g fiber), 21g protein.
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Rustic Fish Chowder
Total Time
45 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
President John F. Kennedy's affinity for fish chowder was likely inspired by his love of sailing off the coast of New England. In my version, I use fresh halibut my brother-in-law, a commercial fisherman, catches in Kodiak, Alaska. Top servings with grated Parmesan, minced green onions or a few drops of hot sauce.
Nutrition Facts:
1 cup: 242 calories, 12g fat (7g saturated fat), 49mg cholesterol, 842mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 10g protein.
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Split Pea Soup
Total Time
2 hours 45 min
Servings
10 servings (about 2-1/2 quarts)
From the Recipe Creator:
Not only is this old-fashioned favorite a snap to make but it's economical too. Carrots, celery and onion accent the subtle flavor of the split peas, while a ham bone adds a meaty touch to this hearty soup. It's sure to chase away autumn's chill. —Laurie Todd, Columbus, Mississippi
Nutrition Facts:
1 cup: 202 calories, 3g fat (1g saturated fat), 11mg cholesterol, 267mg sodium, 31g carbohydrate (6g sugars, 12g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 lean meat.
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Greek Tomato Soup with Orzo
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
My recipe for manestra, which means orzo in Greek, is effortless and very easy to make. You need only a few steps to transform simple ingredients into a creamy one-pot wonder. —Kiki Vagianos, Melrose, Massachusetts
Nutrition Facts:
1 cup: 299 calories, 8g fat (1g saturated fat), 0 cholesterol, 882mg sodium, 47g carbohydrate (7g sugars, 12g fiber), 11g protein.
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Weeknight Turkey Tortilla Soup
Total Time
1 hour 30 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
This is now my family's most requested soup—so much so that they will make sure I have leftover turkey. You can spice up this soup and make it more hearty by adding smoked sausage or andouille and some Cajun seasoning to taste. —Gail Lucas, Olive Branch, Mississippi
Nutrition Facts:
1-1/2 cups: 144 calories, 3g fat (1g saturated fat), 35mg cholesterol, 846mg sodium, 16g carbohydrate (6g sugars, 2g fiber), 14g protein.
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Golden Gouda Mushroom Soup
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Here’s a fantastic first course for guests. Rich, creamy and cheesy, it will warm you from the inside out and stir your appetite for what’s to come. —Charlotte Rogers, Virginia Beach, Virginia
Nutrition Facts:
1 cup: 412 calories, 33g fat (21g saturated fat), 114mg cholesterol, 1082mg sodium, 13g carbohydrate (3g sugars, 1g fiber), 13g protein.
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Leek Soup with Brie Toasts
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
If you're looking for something special to fix on a holiday, look no further. This velvety soup is accented with tarragon, and the toasted bread topped with melted Brie cheese is the crowning touch. —Marie Hattrup, Sparks, Nevada
Nutrition Facts:
1 cup: 411 calories, 27g fat (16g saturated fat), 88mg cholesterol, 1110mg sodium, 30g carbohydrate (5g sugars, 3g fiber), 14g protein.
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French Onion Soup with Meatballs
Total Time
8 hours 15 min
Servings
6 servings
From the Recipe Creator:
I got the idea for how to make this soup after I went to a brewhouse restaurant that put ale in their gravy. I make this every time the weather starts to cool down in the fall—it's comfort food for the soul. —Crystal Holsinger, Surprise, Arizona
Nutrition Facts:
1-1/2 cups: 403 calories, 26g fat (14g saturated fat), 67mg cholesterol, 1760mg sodium, 18g carbohydrate (6g sugars, 2g fiber), 22g protein.
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Creamy Sweet Potato and Veggie Soup
Total Time
30 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
I tasted a delicious soup in a restaurant but couldn't persuade the chef to share the recipe, so I began to experiment on my own. Finally, I came up with this blend, which is very close to what I tasted—maybe even better! —Audrey Nemeth, Mount Vernon, Maine
Nutrition Facts:
1 cup: 137 calories, 6g fat (4g saturated fat), 25mg cholesterol, 839mg sodium, 16g carbohydrate (6g sugars, 3g fiber), 4g protein.
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Lemony Mushroom-Orzo Soup for Two
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
Here's a versatile soup that works as an appetizer or as a side for a sandwich lunch. It's loaded with mushrooms and orzo pasta—and lemon livens up its mild flavor.—Edrie O'Brien, Denver, Colorado
Nutrition Facts:
1 cup: 191 calories, 8g fat (1g saturated fat), 0 cholesterol, 437mg sodium, 24g carbohydrate (4g sugars, 2g fiber), 9g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 vegetable.
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Potato Leek Soup
Total Time
45 min
Servings
8 servings
From the Recipe Creator:
My family and I crave a steaming bowl of potato leek soup on a cold winter evening, but we don't want the butter and fat content of regular soup recipes. So I created this lighter version. I have shared it with many folks, and everyone who has tried it loves it for the robust, satisfying flavor. —Christine Frye, Odessa, Missouri
Nutrition Facts:
1 cup: 193 calories, 4g fat (1g saturated fat), 3mg cholesterol, 593mg sodium, 32g carbohydrate (10g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
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Cream of Asparagus Soup
Servings
6 servings
From the Recipe Creator:
We have a large asparagus patch and are able to freeze a lot for the year. My recipe highlights the flavor of the vegetable and is very easy to make. —Sherri Melotik, Oak Creek, Wisconsin
Nutrition Facts:
1 cup: 154 calories, 7g fat (4g saturated fat), 22mg cholesterol, 585mg sodium, 15g carbohydrate (8g sugars, 2g fiber), 8g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable, 1/2 fat-free milk.
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Roasted Cauliflower & Red Pepper Soup
Total Time
1 hour 15 min
Servings
6 servings
From the Recipe Creator:
When cooler weather comes, soup is one of our favorite meals. I developed this recipe for my husband and me. I wanted it to be a healthier version of all the cream-based soups out there. After a bit of trial and error, this is the keeper. —Elizabeth Bramkamp, Gig Harbor, Washington
Nutrition Facts:
1 cup: 193 calories, 10g fat (2g saturated fat), 3mg cholesterol, 601mg sodium, 19g carbohydrate (8g sugars, 4g fiber), 8g protein. Diabetic Exchanges: 2 vegetable, 2 fat, 1/2 starch.
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Creamy Vegetable Turkey Soup
Total Time
35 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
For a creamy turkey soup with a sense of fun, we go wheels up at our house. We load it up with wagon-shaped pasta and veggies. —Nancy Beyer, Hayden Lake, Idaho
Nutrition Facts:
1-1/2 cups: 340 calories, 14g fat (8g saturated fat), 80mg cholesterol, 1386mg sodium, 33g carbohydrate (7g sugars, 3g fiber), 18g protein.
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Cream of Mushroom Soup
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My daughter-in-law, a gourmet cook, served this cream of mushroom soup recipe as the first course for a holiday dinner. She received the recipe from her mom and graciously shared it with me. Now I'm happy to share it with my own friends and family. —Anne Kulick, Phillipsburg, New Jersey
Nutrition Facts:
1 cup: 136 calories, 8g fat (5g saturated fat), 33mg cholesterol, 842mg sodium, 10g carbohydrate (3g sugars, 1g fiber), 4g protein.
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Navy Bean Soup
Total Time
2 hours 15 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
My family loves navy bean soup! Beans were a commodity you did not survive without in the '30s. This excellent navy beans and ham soup is a real family favorite of ours and I make it often. —Mildred Lewis, Temple, Texas
Nutrition Facts:
1 cup: 244 calories, 2g fat (0 saturated fat), 8mg cholesterol, 410mg sodium, 42g carbohydrate (5g sugars, 10g fiber), 18g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1 vegetable.
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Flavorful Matzo Ball Soup
Total Time
2 hours 25 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
A variety of winter vegetables gives the broth for this classic Jewish soup a deep flavor. You can use a few green onions instead of the leek. —Taste of Home Test Kitchen
Nutrition Facts:
1 cup: 100 calories, 7g fat (2g saturated fat), 83mg cholesterol, 322mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
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Chicken Wild Rice Soup
Total Time
1 hour
Servings
14 servings (3-1/2 quarts)
From the Recipe Creator:
I'm originally from Minnesota, where wild rice grows in abundance and is very popular in recipes. This creamy chicken wild rice soup has been part of our Christmas Eve menu for years. To save time, I cook the chicken and wild rice and cut up the vegetables the day before. —Virginia Montmarquet, Riverside, California
Nutrition Facts:
1 cup: 154 calories, 6g fat (3g saturated fat), 27mg cholesterol, 807mg sodium, 14g carbohydrate (2g sugars, 2g fiber), 10g protein.
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Creamy Slow-Cooker White Chicken Chili
Total Time
3 hours 15 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
My friend Caroline Gray and I came up with this creamy slow-cooker white chicken chili. It's unusual because it calls for Alfredo sauce. —Cindi Mitchell, St. Marys, Kansas
Nutrition Facts:
1 cup: 336 calories, 15g fat (9g saturated fat), 69mg cholesterol, 772mg sodium, 27g carbohydrate (2g sugars, 7g fiber), 24g protein.
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French Onion Soup
Total Time
2 hours 15 min
Servings
12 servings (2-1/4 quarts)
From the Recipe Creator:
Enjoy my signature French onion soup the way my granddaughter Becky does: I make onion soup for her in a crock bowl, complete with garlic croutons and gobs of melted Swiss cheese on top. —Lou Sansevero, Ferron, Utah
Nutrition Facts:
3/4 cup soup with 2 pieces bread and 1 tablespoon cheese: 195 calories, 10g fat (3g saturated fat), 9mg cholesterol, 765mg sodium, 21g carbohydrate (4g sugars, 2g fiber), 6g protein.
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Cream of Cauliflower Soup
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This mildly cheesy cauliflower soup is a favorite of mine. I make it often in summer, although it's good any time. —Karen Brown, West Lafayette, Ohio
Nutrition Facts:
1 cup: 186 calories, 11g fat (6g saturated fat), 36mg cholesterol, 792mg sodium, 10g carbohydrate (6g sugars, 1g fiber), 13g protein.
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Chicken Potpie Soup
Total Time
40 min
Servings
6 servings. (21/4 qt.)
From the Recipe Creator:
My grandmother hand-wrote a cookbook. She included this amazing pie crust, and I added this delicious chicken potpie soup for it. —Karen LeMay, Seabrook, Texas
Nutrition Facts:
1-1/2 cups soup with 3 toppers: 614 calories, 30g fat (9g saturated fat), 57mg cholesterol, 1706mg sodium, 60g carbohydrate (7g sugars, 5g fiber), 23g protein.
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Tortellini Primavera Soup
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Years ago, I found the idea for tortellini with peas and carrots in a magazine. I added my own touch to it. —Kari George, Ellicott City, Maryland
Nutrition Facts:
2-1/4 cups: 282 calories, 6g fat (3g saturated fat), 28mg cholesterol, 1461mg sodium, 43g carbohydrate (9g sugars, 5g fiber), 17g protein.
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Creamy Fresh Asparagus Soup
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
Tangy lemon and sweet tarragon give this creamy asparagus soup a springtime flavor you’ll savor and share. —Stacy Mullens, Gresham, Oregon
Nutrition Facts:
1 cup with 2 teaspoons yogurt: 91 calories, 5g fat (3g saturated fat), 13mg cholesterol, 720mg sodium, 9g carbohydrate (5g sugars, 2g fiber), 5g protein.
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Spinach Tortellini Soup
Total Time
20 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
A simple tomato-enhanced broth is perfect for cheese tortellini and fresh spinach. Increase the garlic and add Italian seasoning to suit your taste. —Debbie Wilson, Burlington, North Carolina
Nutrition Facts:
1-1/3 cups: 164 calories, 5g fat (2g saturated fat), 18mg cholesterol, 799mg sodium, 25g carbohydrate (4g sugars, 2g fiber), 7g protein.
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Over-the-Rainbow Minestrone
Total Time
6 hours 40 min
Servings
10 servings (3-3/4 quarts)
From the Recipe Creator:
This vegetarian soup features a rainbow of vegetables. You can use any multicolored pasta in place of the spirals. —Crystal Schlueter, Northglenn, Colorado
Nutrition Facts:
1-1/2 cups: 231 calories, 7g fat (1g saturated fat), 2mg cholesterol, 1015mg sodium, 34g carbohydrate (7g sugars, 6g fiber), 9g protein.
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Fennel Carrot Soup
Total Time
55 min
Servings
8 servings (2 qt.)
From the Recipe Creator:
This soup is perfect as a first course for a special-occasion dinner. It gets its delicious flavor from toasted fennel seeds—a pleasant complement to the carrots, apple and sweet potato. —Marlene Bursey, Waverly, Nova Scotia
Nutrition Facts:
1 cup: 117 calories, 2g fat (1g saturated fat), 4mg cholesterol, 989mg sodium, 23g carbohydrate (0 sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 1 starch.
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Coconut Curry Vegetable Soup
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
I've been a vegetarian since high school, so modifying recipes to fit my meatless requirements is a challenge I enjoy. This soup tastes rich and creamy and is packed with nutrients! —Carissa Sumner, Washington, DC
Nutrition Facts:
3/4 cup: 186 calories, 8g fat (4g saturated fat), 0 cholesterol, 502mg sodium, 22g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
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Fresh Corn & Potato Chowder
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
This soup was one of my favorites as a child in upstate New York, and I still love it today. For extra depth, place the spent cob in the soup, simmer, then remove. —Tracy Bivins, Knob Noster, Missouri
Nutrition Facts:
1 cup: 200 calories, 8g fat (5g saturated fat), 30mg cholesterol, 534mg sodium, 26g carbohydrate (6g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat.
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Avgolemono Soup
Total Time
2 hours 50 min
Servings
4 servings
From the Recipe Creator:
While "avgolemono" may be tricky to pronounce if you didn’t grow up eating traditional Greek food, the recipe itself couldn’t be simpler. A quintessential Greek dish, this avgolemono soup is made using pantry staples and results in a meal that’s pure comfort food. —Lauren Habermehl, Pewaukee, Wisconsin
Nutrition Facts:
1 cup: 392 calories, 22g fat (7g saturated fat), 245mg cholesterol, 701mg sodium, 12g carbohydrate (1g sugars, 0 fiber), 34g protein.
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Lima Bean Soup
Total Time
40 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
A yearly Lima Bean Festival in nearby West Cape May honors the many growers there and showcases different recipes using their crops. This comforting chowder was a contest winner at the festival several years ago. —Kathleen Olsack, North Cape May, New Jersey
Nutrition Facts:
1 cup: 110 calories, 7g fat (4g saturated fat), 22mg cholesterol, 431mg sodium, 9g carbohydrate (3g sugars, 2g fiber), 3g protein.
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Sausage and Spinach Tortellini Soup
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
My husband’s grandmother made this soup with her own homemade sausage and tortellini. We don’t make those ingredients these days, but we’re so happy to have the passed-down recipe—this version is almost as good as hers. It's also an excellent way to get the kids to eat spinach! —Joyce Lulewicz, Brunswick, Ohio
Nutrition Facts:
1-3/4 cups: 354 calories, 19g fat (8g saturated fat), 64mg cholesterol, 1360mg sodium, 23g carbohydrate (4g sugars, 2g fiber), 23g protein.
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Lemony Turkey Rice Soup
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
While growing up in Texas, I spent a lot of time helping my grandma cook. Lemon and cilantro add a deliciously different twist to turkey soup.
—Margarita Cuellar, East Chicago, Indiana
Nutrition Facts:
1 cup: 166 calories, 4g fat (1g saturated fat), 42mg cholesterol, 1047mg sodium, 17g carbohydrate (1g sugars, 1g fiber), 13g protein.
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Fennel Soup
Total Time
55 min
Servings
5 servings
From the Recipe Creator:
This filling soup is a favorite with our family and is often requested for company dinners. A hint of fennel accents the flavor of this quick-to-fix bean soup, while spinach and tomatoes add color. —Donna Quinn, Round Lake Beach, Illinois
Nutrition Facts:
1-1/2 cups: 152 calories, 3g fat (0 saturated fat), 0 cholesterol, 976mg sodium, 23g carbohydrate (0 sugars, 7g fiber), 8g protein.
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Turkey Dumpling Soup
Total Time
40 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
Simmering up a big pot of this soup is one of my favorite holiday traditions. This is a variation on a recipe my mom made while I was growing up. My husband and children can't get enough of the tender dumplings. —Debbie Wolf, Mission Viejo, California
Nutrition Facts:
1 cup: 185 calories, 5g fat (1g saturated fat), 30mg cholesterol, 724mg sodium, 19g carbohydrate (4g sugars, 2g fiber), 14g protein.
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Chicken Gnocchi Pesto Soup
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
After tasting a similar soup at a restaurant, I created this quick and tasty version. It’s rich and creamy, and couldn’t be easier to make! —Deanna Smith, Des Moines, Iowa
Nutrition Facts:
1-1/2 cups: 586 calories, 26g fat (11g saturated fat), 158mg cholesterol, 1650mg sodium, 56g carbohydrate (3g sugars, 4g fiber), 31g protein.
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Carrot Chowder
Total Time
1 hour 20 min
Servings
10 servings (2-1/2 quart)
From the Recipe Creator:
My husband's grandmother passed this recipe on to us, and it's just wonderful—especially with a basket of warm, fresh bread on the side. This soup freezes well. —Wendy Wilkins, Prattville, Alabama
Nutrition Facts:
1 cup: 130 calories, 5g fat (2g saturated fat), 23mg cholesterol, 803mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 10g protein.
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Asparagus Soup with Lemon Creme Fraiche
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
A fresh and easy asparagus soup, pureed until it's smooth, is a definite winner. Serve it warm or chilled depending on the weather.—Fern Vitense, Tipton, Iowa
Nutrition Facts:
1 cup: 155 calories, 8g fat (4g saturated fat), 13mg cholesterol, 873mg sodium, 17g carbohydrate (4g sugars, 3g fiber), 4g protein.