⏱ 95 min totalButternut Squash Soup with Chestnuts
Per 1 serving · 422 g · 12 ingredients
of a 2,000 cal day
- Protein2.9g4% of calories
- Carbs24g34% of calories
- Fat20g62% of calories
- ✓ Low sodium
At a glance
One serving of Butternut Squash Soup with Chestnuts (422 g) has 273 calories, with 2.9 g of protein, 24 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (62% of calories). It is high in Vitamin A (95% DV), Vitamin C (36% DV) and Vitamin E (20% DV). Keep an eye on saturated fat, which provides 49% of the daily value.
High in
20%+ of the daily value
- Vitamin A95%
- Vitamin C36%
- Vitamin E20%
- Thiamine28%
- Vitamin B623%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin K10%
- Niacin12%
- Folate (B9)13%
- Pantothenic acid14%
- Calcium10%
Watch
20%+ of the daily value
- Saturated fat49%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ stalk, medium Celery
⅔ tbsp chopped Shallots
¹⁄₁₆ tsp Nutmeg
⅓ tbsp Olive oil
³⁄₁₆ cup, fluid Heavy whipping cream- 🥄¹³⁄₁₆ cup Water
113g Butternut squash
³⁄₁₆ leaf Bay leaf
³⁄₁₆ can Tomatoes
³⁄₁₆ medium Carrots- ¹⁄₁₆ cup European chestnuts
¹⁄₁₆ tsp, leaves Thyme
Directions
- 1
Chop shallots, carrot, and celery rib. Drain diced tomato can. Peel, seed, and cut butternut squash into 1-inch cubes. Chop chestnuts.
- 2
Cook shallots, carrot, celery, tomatoes, thyme, and bay leaf in oil in a 4- to 5-quart heavy pot over medium-low heat, stirring occasionally, until softened, about 8 minutes.
- 3
Add squash, water, nutmeg, 1 teaspoon salt, and 1/4 teaspoon pepper and simmer, covered, until squash is very tender, 20 to 25 minutes. Discard thyme and bay leaf.
- 4
Puree soup in batches in a blender until smooth. Use caution when blending hot liquids. Thin soup if desired and season with salt and pepper.
- 5
Ladle soup over chestnuts in bowls.
Vitamins & minerals
Amounts for 1 serving (422 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 859 μg | 95% |
| Vitamin C | 33 mg | 36% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 12 μg | 10% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 50 μg | 13% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 11 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 105 mg | 10% |
| Iron | 1 mg | 17% |
| Potassium | 633 mg | 13% |
| Magnesium | 52 mg | 12% |
| Phosphorus | 90 mg | 13% |
| Zinc | 0.5 mg | 4% |
| Copper | 0.1 mg | 14% |
| Manganese | 0.4 mg | 17% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,299 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 5,760 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 803 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 161 μg | — |
| Serine | 0.1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 273 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Butternut Squash Soup with Chestnuts?
One serving of Butternut Squash Soup with Chestnuts (1 serving) has 273 calories, which works out to 65 calories per 100 g. That is about 14% of a 2,000-calorie day.
Are Butternut Squash Soup with Chestnuts high in protein?
Not especially. It has 2.9 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Butternut Squash Soup with Chestnuts keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Butternut Squash Soup with Chestnuts?
70 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Butternut Squash Soup with Chestnuts?
6.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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