Pumpkin and Apple Soup

Pumpkin and Apple Soup is a smooth, velvety, and warming pureed soup that combines the earthy sweetness of pumpkin with the bright tartness of apples. It typically features ingredients like pumpkin, apples, onions, vegetable broth, and warming spices such as cinnamon, nutmeg, or ginger. This comforting dish is popular in autumn and winter cuisines across North America and Europe, often associated with harvest celebrations.

🍽️ Nutrition at a glance

This soup is generally moderate in carbohydrates from the pumpkin and apple, low in fat (especially if prepared without cream), and provides a good source of dietary fiber, Vitamin A (from pumpkin), and Vitamin C. A typical one-cup serving contains roughly 100-150 calories, depending on the specific recipe and any added fats or sweeteners.

Nutrition breakdown

Calories	90 kcal
Protein	1.5 g
Carbs	21 g
Fat	0.5 g
Fiber	3.5 g
Sugar	14 g
Sodium	350 mg
Potassium	380 mg
Vitamin A	250 mcg RAE
Vitamin C	12 mg
Vitamin B6	0.15 mg
Manganese	0.3 mg
Magnesium	25 mg
Folate	20 mcg
Vitamin E	1.2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a creative twist on classic pumpkin soup, blending savory and sweet elements in a way that reflects modern comfort food trends. Nutritionally, the combination of pumpkin and apple offers a potent mix of antioxidants like beta-carotene and quercetin, which support immune and eye health.