Hairy gourd and carrot soup

Soup

Item Rating: 80/100

1 serving (250 grams) contains 80 calories, 2.0 grams of protein, 1.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		75.5
% Daily Value*
Total Fat		0.9 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		377.4 mg	16%
Total Carbohydrates		14.2 g	5%
	Dietary Fiber	2.8 g	10%
	Sugars	5.7 g
protein		1.9 g	3%
Vitamin D		0 mcg	0%
Calcium		37.7 mg	2%
Iron		0.5 mg	2%
Potassium		283.0 mg	6%

* 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

Fat: 8 cal (11.2%)

Protein: 7 cal (10.5%)

Carbs: 56 cal (78.3%)

About Hairy gourd and carrot soup

Hairy gourd and carrot soup is a light, nutritious dish originating from Chinese cuisine, often enjoyed as part of a balanced meal. Hairy gourd, also known as fuzzy melon or Mo Qua, and carrots are simmered together to create a simple yet flavorful broth. Hairy gourd is low in calories yet rich in water and dietary fiber, making it excellent for digestion. Carrots add natural sweetness and a wealth of beta-carotene. This soup is hydrating and nutrient-rich, typically containing valuable vitamins such as vitamin A and C along with potassium and antioxidants. Often served hot, it's a staple comfort food in many Asian households.

Health Benefits

• Promotes eye health due to carrots being rich in beta-carotene, which the body converts to vitamin A.
• Aids digestion through the high water and fiber content in hairy gourd, which prevents constipation and supports gut health.
• Boosts immunity with vitamin C from both carrots and hairy gourd, which helps the body combat infections.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie

Not suitable for: Low-fiber diets (if digestive issues present)

Selection and Storage

Store raw hairy gourd and carrots in a cool, dry place or refrigerate for up to a week. Prepared soup can be refrigerated in an airtight container for 3-4 days or frozen for up to a month.

Common Questions About Hairy gourd and carrot soup Nutrition

What are the key nutritional components of hairy gourd and carrot soup?

Hairy gourd and carrot soup is low in calories, with approximately 50-70 calories per serving (1 cup), depending on preparation. It is rich in vitamins like vitamin A from carrots and vitamin C from hairy gourd, and provides fiber and hydration due to the high water content in both vegetables. Protein content is minimal, around 1-2 grams per serving, unless additional protein sources like tofu or chicken are added.

Is hairy gourd and carrot soup compatible with a keto diet?

Hairy gourd and carrot soup may not be ideal for a strict keto diet due to the relatively higher carbohydrate content from carrots, which contain around 9 grams of carbs per cup. Hairy gourd is lower in carbs, contributing only about 3 grams per cup. To make the soup more keto-friendly, you can reduce the quantity of carrots and add high-fat ingredients like heavy cream or coconut milk.

What are the health benefits of hairy gourd and carrot soup?

Hairy gourd and carrot soup is packed with health benefits, including supporting immunity with vitamin C and promoting eye health due to the beta-carotene in carrots. It is light and hydrating, making it great for digestion and weight management. However, it is low in protein and fat, which means it may not be sufficient as a standalone meal for those needing higher energy intake.

How much hairy gourd and carrot soup should I serve per person?

A typical serving size of hairy gourd and carrot soup is about 1 cup (approximately 240 mL), which provides a light snack or starter. For a more filling meal, you can serve 1.5 to 2 cups and consider adding protein-rich toppings like tofu, shredded chicken, or beans.

How does hairy gourd and carrot soup compare to other vegetable-based soups like pumpkin soup?

Hairy gourd and carrot soup is lighter and less calorie-dense compared to pumpkin soup, due to hairy gourd’s lower carbohydrate and calorie content. Pumpkin soup typically contains more natural sugars and is creamier, while hairy gourd and carrot soup is more hydrating and suitable for those looking for a low-calorie option. Both soups can be tailored to specific dietary requirements with added ingredients.

Data Sources & Scientific References