Nutritional Facts of Nutritious Pumpkin Carrot Soup, Calories in Nutritious Pumpkin Carrot Soup

by Tarla Dalal
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How many calories does one serving of Nutritious Pumpkin Soup have?

One serving of Nutritious Pumpkin Soup gives 43 calories. Out of which carbohydrates comprise 28 calories, proteins account for 5 calories and remaining calories come from fat which is 10 calories.  One serving of Nutritious Pumpkin Soup provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Nutritious Pumpkin Soup recipe.

Is Nutritious Pumpkin Soup healthy?

Yes, this is healthy BUT restrictions apply to some. Made from red pumpkin,oil and onions.

Let's understand the Ingredients.

What's good.

1. Red Pumpkin ( kaddu, bhopla) :  A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy

2. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Can diabetics, heart patients and over weight individuals have Pumpkin Soup  ?

Yes for diabetics but in restricted amount as the glycemic index is high but glycemic load is low. Yes for heart patients but if obese, then no. If you are on weight loss, then NO for this soup.

Can healthy individuals have Pumpkin Soup  ?

If you are healthy, then enjoy this soup.

Nutritious Pumpkin Soup, good for lowering blood pressure. 

Pumpkin is low in sodium and hence perfect for those with high blood pressure. 

Nutritious Pumpkin Soup, good for eyes. 

A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes.

Nutritious Pumpkin Soup is high in

1. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 43 calories that come from Nutritious Pumpkin Soup?

Walking (6 kmph) = 13 mins

Running (11 kmph) = 4 mins

Cycling (30 kmph) = 6 mins       

Swimming (2 kmph) = 7 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy43 cal2%
Protein1.2 g2%
Carbohydrates7.1 g2%
Fiber1.8 g7%
Fat1.1 g2%
Cholesterol0 mg0%
Vitamin A645.1 mcg13%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C3.4 mg9%
Vitamin E0.6 mg4%
Folic Acid (Vitamin B9)12 mcg6%
Calcium36.7 mg6%
Iron0.7 mg3%
Magnesium26.5 mg8%
Phosphorus185.1 mg31%
Sodium169.3 mg9%
Potassium120.1 mg3%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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