Soup, pumpkin
Common food
Photo: Wikipedia
Pumpkin soup is a velvety, warm puree with a naturally sweet, earthy flavor and a smooth, creamy texture that coats the palate. It's a low-calorie comfort food, providing a gentle source of fiber and a modest amount of healthy fats. The vibrant orange color signals its rich content of beta-carotene, which the body converts to vitamin A.
Calorie split: 6% protein · 37% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People love pumpkin soup for its comforting, velvety texture and naturally sweet, earthy flavor that pairs beautifully with warming spices like nutmeg and cinnamon. It's a beloved seasonal staple, especially in autumn, and its simple preparation makes it a versatile canvas for both sweet and savory variations.
⚠️ Watch-outs & how to enjoy it better
Its natural sweetness can cause a mild blood-sugar rise if consumed alone, and some commercial versions are high in sodium. To counteract this, pair it with a protein source like grilled chicken or a dollop of Greek yogurt, and choose low-sodium or homemade recipes to control salt intake.
Key benefits
- Low in calories, supporting weight management
- Good source of fiber for digestive health
- Rich in beta-carotene for eye and immune support
- Provides a modest amount of healthy fats
- Versatile base for various spices and additions
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pumpkin soup is a traditional dish in many cultures, but in the United States, it's often associated with Halloween and Thanksgiving, where it's served as a starter to celebrate the harvest season.
Full nutrition (USDA data · scales with serving)
| Water | 86.4 g |
| Energy | 72.0 kcal |
| Protein | 1.1 g |
| Total lipid (fat) | 4.7 g |
| Carbohydrate, by difference | 6.9 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 0.74 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 27.0 mg |
| Potassium, K | 120 mg |
| Sodium, Na | 241 mg |
| Zinc, Zn | 0.14 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 1.0 ug |
| Vitamin C, total ascorbic acid | 2.3 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.40 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 12.0 ug |
| Folic acid | 4.0 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 6.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 368 ug |
| Retinol | 39.0 ug |
| Carotene, beta | 2961 ug |
| Carotene, alpha | 1986 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 14.0 ug |
| Vitamin E (alpha-tocopherol) | 0.61 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 8.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.41 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.39 g |
| Fatty acids, total monounsaturated | 1.0 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.33 g |
| PUFA 18:2 | 0.21 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 12.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, black bean soup — USDA does not publish this profile for Soup.
| Tryptophan | 0.04 g |
| Threonine | 0.17 g |
| Isoleucine | 0.16 g |
| Leucine | 0.32 g |
| Lysine | 0.27 g |
| Methionine | 0.10 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.16 g |
| Tyrosine | 0.13 g |
| Valine | 0.20 g |
| Arginine | 0.35 g |
| Histidine | 0.09 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.38 g |
| Glutamic acid | 0.72 g |
| Glycine | 0.58 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
Is pumpkin soup healthy?
Yes, it's low in calories and provides fiber, beta-carotene, and some healthy fats. However, watch for added sodium or cream in commercial versions.
Can I make pumpkin soup vegan?
Absolutely. Use vegetable broth, coconut milk, or olive oil instead of cream or butter for a rich, dairy-free version.
How do I store pumpkin soup?
Refrigerate in an airtight container for up to 4 days, or freeze for up to 3 months. Reheat gently on the stovetop.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.72 kcal/g · 6% calories from protein · 1.5 g fiber · 2.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.