Know what’s on your plate
Pumpkin soup
Calories & nutrition facts
prepacked, to be reheated
Nutrition facts
Per 100 g% DV- Calories 36 kcal —
- Protein 0.7 g 1%
- Carbohydrate 4.5 g 2%
- Fat 1.5 g 2%
- Saturated fat 1 g 5%
- Fibre 1 g 4%
- Sugars 2.2 g —
- Sodium 256 mg 11%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 221 µg 25%
- Vitamin D 0 µg 0%
- Vitamin K 1 µg 1%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.01 mg 1%
- Pantothenic acid (B5) 0.13 mg 3%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 9.4 µg 2%
- Vitamin B12 0.04 µg 2%
Minerals
- Calcium 15 mg 1%
- Iron 0.14 mg 1%
- Magnesium 5.8 mg 1%
- Phosphorus 17 mg 1%
- Potassium 130 mg 3%
- Zinc 0.13 mg 1%
- Copper 0.03 mg 3%
- Manganese 0.04 mg 2%
Similar foods
- Cabotian squash pumpkin soupwith salt40 kcal / 100 g
- Cream of pumpkin soup69 kcal / 100 g
- Butternut squash soupready-to-serve35 kcal / 100 g
- Carrot soupprepacked, to be reheated36 kcal / 100 g
- Tomato soupprepacked, to be reheated36 kcal / 100 g
- Onion soupprepacked, to be reheated61 kcal / 100 g
- Lentil soupprepacked, to be reheated63 kcal / 100 g
- Asparagus soupprepacked, to be reheated58 kcal / 100 g
- Mushroom soupprepacked, to be reheated40 kcal / 100 g
- Soupveg & meat based, ready-to-eat41 kcal / 100 g
Questions about Pumpkin soup
How do you make pumpkin soup smooth and flavourful?
Soften chopped onion in a little oil, add peeled pumpkin cubes and stock, then simmer for about 15–20 minutes until the pumpkin is easily pierced. Blend until smooth; roasting the pumpkin first at 200°C for 30–40 minutes gives the soup a deeper, sweeter flavour.
Can you freeze pumpkin soup?
Yes. Cool it promptly, freeze in meal-sized airtight containers and use within about three months. If it contains cream, freeze it before adding the cream, then stir the cream in as you reheat it.
How long does pumpkin soup keep in the fridge?
Keep it in a covered container and use it within three to four days. Reheat only the portion you need until steaming hot, stirring so it heats evenly.
What goes well with pumpkin soup?
Serve it with crusty bread or cheese toasties; toasted pumpkin seeds add crunch, while a swirl of cream or yoghurt gives a tangy finish. Cumin, ginger, chilli and sage all work particularly well with pumpkin.
What can you use instead of pumpkin in pumpkin soup?
Butternut squash is the closest swap: peel it, remove the seeds and cook it in the same way. Carrots can replace some or all of the pumpkin, though they make the soup sweeter and more distinctly carrot-flavoured.
Is pumpkin soup a source of vitamin A?
Yes. A 100 g portion provides 221 µg of vitamin A, making it a source of this vitamin.
Is pumpkin soup much different from butternut squash soup nutritionally?
They are very similar in energy: pumpkin soup has 36 kcal per 100 g, while butternut squash soup has 35 kcal. Recipes can differ more than the names suggest, especially if cream or extra oil is added.
Source: ANSES–Ciqual (France) 25945 · per 100 g · carbohydrate per EU label, fibre excluded
