Know what’s on your plate
Butternut squash soup
Calories & nutrition facts
ready-to-serve
Nutrition facts
Per 100 g% DV- Calories 35 kcal —
- Protein 0.7 g 1%
- Carbohydrate 5.3 g 2%
- Fat 0.7 g 1%
- Saturated fat 0.2 g 1%
- Fibre 1 g 4%
- Sugars 2.8 g —
- Sodium 237 mg 10%
- Cholesterol 1 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 35 µg 4%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.02 mg 1%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.32 mg 2%
- Vitamin B6 0.02 mg 1%
- Folate (B9) 0 µg 0%
Minerals
- Calcium 14 mg 1%
- Iron 0.27 mg 2%
- Magnesium 8 mg 2%
- Phosphorus 50 mg 4%
- Potassium 132 mg 3%
- Zinc 0.1 mg 1%
- Copper 0.04 mg 4%
- Manganese 0.05 mg 2%
- Selenium 0.7 µg 1%
Similar foods
- Pumpkin soupprepacked, to be reheated36 kcal / 100 g
- Vegetable broth soupready to serve5 kcal / 100 g
- Vegetable soupready-to-eat47 kcal / 100 g
- Butternut winter squashraw45 kcal / 100 g
- Cabotian squash pumpkin soupunsalted40 kcal / 100 g
- Butternut squashraw42 kcal / 100 g
- Tomato soupready-to-serve57 kcal / 100 g
- Lentil soupready-to-serve54 kcal / 100 g
- Chicken broth soupready-to-serve6 kcal / 100 g
- Potato cream soupready-to-serve46 kcal / 100 g
Questions about Butternut squash soup
Should you roast the squash before making butternut squash soup?
Roasting gives the soup a deeper, sweeter flavour. Cut the squash into wedges, remove the seeds, and roast at 200°C for about 35–45 minutes, until a knife slips easily into the flesh; scoop it out and simmer briefly with stock and aromatics before blending.
How can you make butternut squash soup smooth and creamy without cream?
Blend it while hot until completely smooth, adding hot stock a little at a time to reach the texture you want. For extra silkiness without dairy, blend in a spoonful of tahini or coconut milk; a stick blender works well directly in the pan.
How long does butternut squash soup keep, and can you freeze it?
Cool it promptly, refrigerate it in a covered container and use it within three days. Freeze in portions for up to three months; thaw in the fridge overnight and reheat until steaming throughout, stirring so it heats evenly.
What goes well with butternut squash soup?
Serve it with crusty bread, cheese toasties or a savoury scone. Sage, thyme, ginger, chilli and a little nutmeg all suit its sweetness; toasted pumpkin seeds add a useful crunch.
Can you make butternut squash soup vegan?
Yes. Use vegetable stock and finish it with olive oil, coconut milk or oat cream instead of dairy cream. Check that any stock cubes or prepared ingredients are vegan, and add lemon juice at the end to balance the sweetness.
Can you use pumpkin soup instead of butternut squash soup?
Usually, yes: both are blended winter-squash soups, though pumpkin soup can taste earthier and may be less sweet. Pumpkin soup has 42 kcal per 100 g, compared with 35 kcal in butternut squash soup.
How is butternut squash soup different from vegetable broth soup?
Butternut squash soup is a thick, blended soup with the squash’s sweet, mellow flavour; vegetable broth soup is usually a clear, light liquid. Vegetable broth soup has 5 kcal per 100 g, compared with 35 kcal in butternut squash soup.
Source: Canadian Nutrient File 6324 · per 100 g · carbohydrate per EU label, fibre excluded
