Soup, pumpkin: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A creamy and comforting soup, pumpkin soup is often seasoned with warm spices like nutmeg and ginger, offering a rich, earthy sweetness perfect for chilly days. --- RECIPE --- Servings: 4-6 Prep Time: 15 minutes Ingredients: - 1 tbsp olive oil or butter - 1 medium onion, chopped - 2 cloves garlic, minced - 1 (15 oz) can pumpkin puree - 4 cups vegetable broth - 1/2 cup heavy cream (optional) - 1/2 tsp ground nutmeg - 1/4 tsp ground cinnamon - Salt and black pepper to taste - Fresh parsley or croutons for garnish (optional) Instructions: 1. Heat olive oil or butter in a large pot over medium heat. Add chopped onion and cook until softened, about 5-7 minutes. 2. Add minced garlic and cook for another minute until fragrant. 3. Stir in the pumpkin puree, vegetable broth, nutmeg, and cinnamon. Bring the soup to a simmer. 4. Reduce heat to low, cover, and let it simmer for 15-20 minutes to allow flavors to meld. 5. Remove from heat. Use an immersion blender to blend the soup until smooth. Alternatively, carefully transfer the soup in batches to a regular blender and blend until smooth (be cautious with hot liquids). 6. Stir in heavy cream if desired. Season with salt and black pepper to taste. 7. Serve warm, garnished with fresh parsley or croutons if desired.
Per 100g reference serving, Soup, pumpkin provides 72 kcal of energy, 1.1g protein (6% of calories), 6.86g total carbohydrates (37% of calories, including 1.5g dietary fiber and 2.07g sugars), and 4.7g total fat (57% of calories).
Vitamins Profile in Soup, pumpkin (Per 100g)
Track how Soup, pumpkin contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 2.3 mg | 2.6% DV |
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin A (RAE) | 368 µg | 40.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.61 mg | 4.1% DV |
| Vitamin K (Phylloquinone) | 8.2 µg | 6.8% DV |
| Vitamin B1 (Thiamin) | 0.044 mg | 3.7% DV |
| Vitamin B2 (Riboflavin) | 0.062 mg | 4.8% DV |
| Vitamin B3 (Niacin) | 0.402 mg | 2.5% DV |
| Vitamin B6 (Pyridoxine) | 0.039 mg | 2.3% DV |
| Total Folate (Vitamin B9) | 12 µg | 3% DV |
| Folate (Dietary Folate Equivalents) | 15 µg | 3.8% DV |
| Natural Food Folate | 8 µg | 2% DV |
| Choline | 6.9 mg | 1.3% DV |
| Preformed Retinol | 39 µg | 4.3% DV |
| Beta-Carotene | 2961 µg | 82.2% DV |
| Alpha-Carotene | 1986 µg | 100% DV |
| Lutein + Zeaxanthin | 14 µg | 0.1% DV |
Minerals & Electrolytes in Soup, pumpkin (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.74 mg | 4.1% DV |
| Calcium (Ca) | 23 mg | 1.8% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 120 mg | 2.6% DV |
| Zinc (Zn) | 0.14 mg | 1.3% DV |
| Selenium (Se) | 1 µg | 1.8% DV |
| Phosphorus (P) | 27 mg | 2.2% DV |
| Copper (Cu) | 0.054 mg | 6% DV |
| Sodium (Na) | 241 mg | 10.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.032 g | 2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.21 g | 1.5% DV |
| Monounsaturated Fat (MUFA) | 1.02 g | 3.4% DV |
| Polyunsaturated Fat (PUFA) | 0.325 g | 1.6% DV |
| Saturated Fat (SFA) | 2.53 g | 12.7% DV |
| Dietary Cholesterol | 12 mg | 4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Soup, pumpkin contains 72 calories (kcal), 1.1g of protein, 6.86g of carbohydrates (1.5g fiber, 2.07g total sugars), and 4.7g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Soup, pumpkin has an estimated food pH of 4.5 and a Potential Renal Acid Load (PRAL) score of -1.59 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Soup, pumpkin: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Soup, pumpkin by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.