Pumpkin and carrot soup

Soup

Item Rating: 80/100

1 serving (250 grams) contains 100 calories, 2.0 grams of protein, 2.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (240.4g)

Calories		96.2
% Daily Value*
Total Fat		1.9 g	2%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		384.6 mg	16%
Total Carbohydrates		19.2 g	6%
	Dietary Fiber	3.8 g	13%
	Sugars	7.7 g
protein		1.9 g	3%
Vitamin D		0 mcg	0%
Calcium		38.5 mg	2%
Iron		1.0 mg	5%
Potassium		288.5 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: 17 cal (16.8%)

Protein: 7 cal (7.5%)

Carbs: 76 cal (75.7%)

About Pumpkin and carrot soup

Pumpkin and carrot soup is a nourishing dish, commonly associated with autumn and winter cuisine. Originating from various global traditions, this soup is especially popular in Western cuisine as a comfort food during colder months. It combines nutrient-rich pumpkin and carrots, both excellent sources of vitamins and fiber. Pumpkin provides beta-carotene (a precursor to vitamin A) and potassium, while carrots are famously high in vitamin A and antioxidants like lutein and zeaxanthin. When prepared with minimal added fats, this soup is relatively low in calories and can complement a balanced diet beautifully.

Health Benefits

• Rich in vitamin A: Both pumpkin and carrots are abundant in beta-carotene, which supports eye health and immune function.
• Contains potassium: Pumpkin is a source of potassium, which helps regulate blood pressure and supports muscle function.
• Provides dietary fiber: The soup's ingredients contribute to fiber intake, which aids digestion and promotes satiety.

Dietary Considerations

Allergens: Contains milk, cream (if used), seasonal spices such as celery (if included)

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

Not suitable for: Vegan (if dairy is added), low-carb

Selection and Storage

Store in an airtight container in the refrigerator and consume within 3–4 days. For longer storage, freeze the soup in individual portions and reheat as needed.

Common Questions About Pumpkin and carrot soup Nutrition

Is pumpkin and carrot soup high in protein?

Pumpkin and carrot soup is not particularly high in protein, as both vegetables are more carbohydrate-rich. A typical serving of pumpkin and carrot soup contains about 2-4 grams of protein, depending on added ingredients like cream or broth. For a protein boost, consider adding lentils, chickpeas, or a dollop of Greek yogurt.

Can I eat pumpkin and carrot soup on a keto diet?

Pumpkin and carrot soup may not be ideal for a strict keto diet due to the relatively high carbohydrate content of both vegetables. For example, a cup of soup could contain 12-20 grams of net carbs, depending on the recipe. To make it more keto-friendly, reduce the amount of carrots and complement with lower-carb vegetables like cauliflower or use heavy cream for a fat-rich base.

What are the health benefits of pumpkin and carrot soup?

Pumpkin and carrot soup is packed with vitamins and antioxidants. It is an excellent source of vitamin A and beta-carotene, which support eye health and immune function. Additionally, it is low in fat, hydrating due to its water content, and offers dietary fiber that aids digestion. However, moderation is key for those watching their carbohydrate intake.

What is a healthy portion size for pumpkin and carrot soup?

A healthy portion size for pumpkin and carrot soup is about 1 to 1.5 cups (250-375 ml) per serving. This typically provides 100-200 calories, depending on the ingredients. If served as a main meal, pair it with a protein source like grilled chicken or tofu to make it more balanced.

How does pumpkin and carrot soup compare to butternut squash soup?

Pumpkin and carrot soup and butternut squash soup share similar nutritional profiles, as both are rich in vitamin A and fiber. However, butternut squash typically has a slightly sweeter flavor and may contain slightly more carbohydrates per serving. Both soups can be prepared in similar ways and are great options for a healthy, warming dish.

Data Sources & Scientific References