⏱ 30 min total

Curry Pumpkin Soup

Name: Curry Pumpkin Soup
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: ⅛ dash Black pepper; ⅛ dash Salt; ³⁄₁₆ cup, fluid Heavy whipping cream; ¼ tbsp Tamari soy sauce; ½ cup Vegetable broth; ¼ cup, cubed Pumpkin; ¼ tbsp Pepitas; ⅜ tbsp Whole wheat flour; ¼ tbsp Curry powder; ¼ tbsp Butter; ⅛ tbsp Granulated sugar

Per 1 serving · 210 g · 11 ingredients

Calories

230

12%
of a 2,000 cal day

Protein
4g
7% of calories
Carbs
9.1g
15% of calories
Fat
21g
78% of calories

Portion

At a glance

One serving of Curry Pumpkin Soup (210 g) has 230 calories, with 4 g of protein, 9.1 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (78% of calories). It is high in Vitamin A (37% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 33%, 62% and 23% of the daily value.

Per 100 g

110cal

low energy density

Protein per 100 cal

1.7g

Net carbs

carbs minus fiber

Fiber

1.4g

3.8 g sugar

High in

20%+ of the daily value

Vitamin A37%

Good source of

10–19% of the daily value

Iron12%
Phosphorus13%
Copper12%
Manganese16%

Watch

20%+ of the daily value

Sodium33%
Saturated fat62%
Cholesterol23%

Ingredients

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

Directions

Prep 5 minCook 25 min

1
Heat the oven to 375°F. Spread the pumpkin seeds on a baking sheet and toast until lightly golden, 8–10 minutes; cool completely.
2
In a large pot over medium heat, melt the butter. Stir in the flour and curry powder and cook, stirring, until bubbly and fragrant, 1–2 minutes.
3
Gradually whisk in the vegetable broth. Bring to a simmer and cook until slightly thickened, 3–5 minutes.
4
Add the pumpkin and simmer gently until very tender, 15–20 minutes.
5
Blend the soup until completely smooth with an immersion blender, or carefully in batches in a countertop blender; return to the pot.
6
Stir in the cream, soy sauce, and sugar. Season to taste with salt and pepper and warm gently without boiling.
7
Ladle into bowls and garnish with the toasted pumpkin seeds.

Vitamins & minerals

Amounts for 1 serving (210 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	331 μg	37%
Vitamin C	3 mg	3%
Vitamin D	0.4 μg	3%
Vitamin E	1 mg	9%
Vitamin K	4 μg	3%
Thiamine	0 mg	3%
Riboflavin (B2)	0.1 mg	6%
Niacin	1 mg	4%
Vitamin B6	0.1 mg	5%
Folate (B9)	11 μg	3%
Vitamin B12	0.1 μg	3%
Pantothenic acid	0.3 mg	5%
Choline	15 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	47 mg	5%
Iron	1 mg	12%
Potassium	215 mg	5%
Magnesium	28 mg	7%
Phosphorus	88 mg	13%
Zinc	1 mg	5%
Copper	0.1 mg	12%
Manganese	0.4 mg	16%
Selenium	3 μg	5%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,165 μg	—
Arginine	0.2 g	—
Aspartic acid	0.2 g	—
Beta carotene	937 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	6 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	205 μg	—
Serine	0.1 g	—
Starch	2 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	1 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.4 μg	—

Burning 230 calories

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

44min
Walking (3.5 mph)
28min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Curry Pumpkin Soup?

One serving of Curry Pumpkin Soup (1 serving) has 230 calories, which works out to 110 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Curry Pumpkin Soup high in protein?

Not especially. It has 4 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Curry Pumpkin Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Curry Pumpkin Soup?

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

How much sugar is in Curry Pumpkin Soup?

3.8 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 (210 g)

Calories230

% Daily Value*

Total fat 21g	27%
Saturated fat 12g	62%
Trans fat 0.1g
Cholesterol 69mg	23%
Sodium 769mg	33%
Total carbohydrate 9.1g	3%
Dietary fiber 1.4g	5%
Total sugars 3.8g
Protein 4g

* 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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