Nutritional Facts of Pumpkin Soup, Low Calorie Soup

This calorie page has been viewed 2561 times Last Updated : Oct 05,2019

Healthy Recipes
Pumpkin Soup, Low Calorie Soup

How many calories does one serving of Pumpkin Soup have?

One serving of Pumpkin Soup gives 34 calories. Out of which carbohydrates comprise 20 calories, proteins account for 5 calories and remaining calories come from fat which is 9 calories.  One serving of Pumpkin Soup provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Pumpkin Soup recipeThe soup will be naturally creamy due to the soft pumpkin. Even though it is a savory soup, the slight sweetness of the pumpkin makes it even more delicious.

Is Pumpkin Soup healthy?

Yes, this is healthy BUT restrictions apply to some. Made from red pumpkin, low fat butter and onions.

Let's understand the Ingredients.

What's good.

1. Red Pumpkin ( kaddu, bhopla) :  A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy

2. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Can diabetics, heart patients and over weight individuals have Pumpkin Soup  ?

Yes for diabetics but in restricted amount as the glycemic index is high but glycemic load is low. Yes for heart patients but if obese, then no. If you are on weight loss, then NO for this soup.

Can healthy individuals have Pumpkin Soup  ?

If you are healthy, then enjoy this soup.

Pumpkin Soup is high in

1. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin.  

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.


How to burn 34 calories that come from one serving of Pumpkin Soup?

Walking (6 kmph)     =         10  mins
Running (11 kmph)     =            3  mins
Cycling (30 kmph)     =           5  mins
Swimming (2 kmph)     =           6  mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy34 cal2%
Protein1.3 g2%
Carbohydrates5.1 g2%
Fiber0.6 g2%
Fat0.9 g1%
Cholesterol2.5 mg1%
Vitamin A3716.2 mcg77%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C2.9 mg7%
Vitamin E0.9 mg6%
Folic Acid (Vitamin B9)11.5 mcg6%
Calcium13.5 mg2%
Iron0.4 mg2%
Magnesium33.4 mg10%
Phosphorus30.7 mg5%
Sodium13.4 mg1%
Potassium130.1 mg3%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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