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⏱ 60 min total

Creamy Carrot Ginger Soup

Name: Creamy Carrot Ginger Soup
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: ¼ tbsp Butter; ¼ medium Onion; ¾ cup Vegetable broth; ½ cup strips or slices Carrots; ¼ tbsp Ginger root; 1 tbsp Sour cream; ¼ dash Salt; ¼ dash Black pepper; ½ tbsp chopped Chives

Per 1 serving · 290 g · 9 ingredients

Calories

5%
of a 2,000 cal day

Protein
3g
12% of calories
Carbs
11g
44% of calories
Fat
4.9g
44% of calories

Portion

At a glance

One serving of Creamy Carrot Ginger Soup (290 g) has 96 calories, with 3 g of protein, 11 g of carbohydrates and 4.9 g of fat. Most of its energy comes from carbs (44% of calories). It is high in Vitamin A (61% DV). Keep an eye on sodium, which provides 35% of the daily value.

Per 100 g

33cal

very low energy density

Protein per 100 cal

3.1g

Net carbs

carbs minus fiber

Fiber

2.2g

4.1 g sugar

High in

20%+ of the daily value

Vitamin A61%

Good source of

10–19% of the daily value

Vitamin K10%

Watch

20%+ of the daily value

Sodium35%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 45 min

1
Melt the butter in a large pot over medium heat. Add the chopped onions and cook, stirring frequently, until soft, about 5-6 minutes.
2
Add the vegetable broth, carrots, and ginger. Cover and bring to a boil, then reduce the heat and simmer until the carrots are tender, about 30 minutes.
3
Stir in the sour cream and blend the soup until smooth using an immersion blender. Return the soup to a boil and season with salt and pepper to taste.
4
Serve the soup in bowls, garnishing with additional sour cream and fresh chives.

Vitamins & minerals

Amounts for 1 serving (290 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	552 μg	61%
Vitamin C	7 mg	7%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	4%
Vitamin K	12 μg	10%
Thiamine	0 mg	2%
Riboflavin (B2)	0.1 mg	4%
Niacin	1 mg	4%
Vitamin B6	0.1 mg	9%
Folate (B9)	20 μg	5%
Vitamin B12	0.1 μg	2%
Pantothenic acid	0.3 mg	5%
Choline	11 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	45 mg	4%
Iron	0.3 mg	3%
Potassium	308 mg	7%
Magnesium	13 mg	3%
Phosphorus	46 mg	7%
Zinc	0.3 mg	3%
Copper	0 mg	3%
Manganese	0.1 mg	5%
Selenium	1 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	2,121 μg	—
Arginine	0.1 g	—
Aspartic acid	0.2 g	—
Beta carotene	5,102 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	0.4 g	—
Glycine	0 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	1 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.2 g	—
Proline	0.1 g	—
Retinol	39 μg	—
Serine	0.1 g	—
Starch	1 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 96 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

18min
Walking (3.5 mph)
12min
Cycling (moderate)
8min
Running (6 mph)
14min
Swimming laps

Common questions

How many calories are in Creamy Carrot Ginger Soup?

One serving of Creamy Carrot Ginger Soup (1 serving) has 96 calories, which works out to 33 calories per 100 g. That is about 4.8% of a 2,000-calorie day.

Is Creamy Carrot Ginger Soup high in protein?

Not especially. It has 3 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Creamy Carrot Ginger Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Creamy Carrot Ginger Soup?

816 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Creamy Carrot Ginger Soup?

4.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (290 g)

Calories96

% Daily Value*

Total fat 4.9g	6%
Saturated fat 3g	15%
Trans fat 0.1g
Cholesterol 14mg	4%
Sodium 816mg	35%
Total carbohydrate 11g	4%
Dietary fiber 2.2g	8%
Total sugars 4.1g
Protein 3g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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