1 serving (245 grams) contains 150 calories, 3.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
145.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.9 g | 6% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 9.7 mg | 3% | |
| Sodium | 582.5 mg | 25% | |
| Total Carbohydrates | 19.4 g | 7% | |
| Dietary Fiber | 2.9 g | 10% | |
| Sugars | 5.8 g | ||
| protein | 2.9 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 48.5 mg | 3% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 388.3 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Butternut soup
Butternut soup is a creamy, savory dish made primarily from butternut squash, a winter vegetable native to North and South America and widely used in various cuisines, including American, European, and African cooking. It is typically prepared with ingredients like vegetable stock, onions, garlic, and spices for a rich flavor profile. Butternut squash is nutrient-dense, low in calories, and an excellent source of vitamins A and C, dietary fiber, and potassium. One cup of cubed butternut squash provides about 82 calories, 22g of carbohydrates, 7g of dietary fiber, and over 400% of the daily recommended value of vitamin A. This soup is both comforting and nourishing, making it a popular choice in healthy diets.
Health Benefits
- Supports eye health due to its high beta-carotene content, which converts to vitamin A in the body.
- Promotes immune function with over 30% of the daily recommended intake of vitamin C per cup of butternut squash.
- Aids in digestion due to its dietary fiber content, which helps maintain gut health and regularity.
Dietary Considerations
Selection and Storage
Store whole butternut squash in a cool, dry place for up to 3 months. Refrigerate cooked soup in an airtight container for up to 4 days, or freeze for up to 3 months.
Common Questions About Butternut soup Nutrition
Is butternut soup high in protein?
Butternut soup is not particularly high in protein. One cup of prepared butternut squash soup typically contains about 1-2 grams of protein, depending on the recipe and added ingredients. For a protein boost, you can consider adding beans, lentils, or a protein-rich topping like nuts or seeds.
Can I eat butternut soup on a keto diet?
Traditional butternut soup is not ideal for a keto diet because butternut squash contains about 12 grams of net carbs per cup, which can quickly add up if consumed in large portions with other carb sources. However, keto-friendly versions can be made by reducing the squash content and adding cream or lower-carb vegetables.
What are the health benefits of butternut soup?
Butternut soup is rich in vitamins A and C, which support immune function and skin health. It also contains potassium, which helps regulate blood pressure. The soup is generally low in fat and calories, making it a nutritious option for weight management when prepared without heavy creams or added sugars.
What is a recommended portion size for butternut soup?
A typical portion size for butternut soup is one cup, which contains roughly 100-150 calories depending on preparation. This portion size makes for a light starter or side dish. For a main meal, pairing it with a source of protein, like grilled chicken or tofu, is advisable.
How does butternut soup compare to pumpkin soup?
Butternut soup and pumpkin soup are nutritionally similar, but butternut squash tends to have a slightly sweeter taste and smoother texture. While both are rich in vitamins A and C, pumpkin is slightly lower in carbs and calories, making it a better option for low-calorie or lower-carb diets. The choice often comes down to flavor preference and consistency.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
