⏱ 25 min total

Pumpkin Soup with Toasted Pumpkin Seeds

Name: Pumpkin Soup with Toasted Pumpkin Seeds
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¹⁄₁₆ cup Pepitas; ⅛ tsp Pumpkin pie spice; ¼ tbsp Butter; ³⁄₁₆ cup, chopped Onion; ¹⁄₁₆ tsp Cayenne pepper; ⁷⁄₁₆ cup Pumpkin; ¾ cup Vegetable broth; ¼ tbsp Orange marmalade; ¹⁄₁₆ cup Evaporated milk

Per 1 serving · 347 g · 9 ingredients

Calories

165

8%
of a 2,000 cal day

Protein
6.5g
15% of calories
Carbs
19g
42% of calories
Fat
8.4g
43% of calories

Portion

At a glance

One serving of Pumpkin Soup with Toasted Pumpkin Seeds (347 g) has 165 calories, with 6.5 g of protein, 19 g of carbohydrates and 8.4 g of fat. Most of its energy comes from fat (43% of calories). It is high in Vitamin A (97% DV), iron (29% DV) and phosphorus (25% DV). Keep an eye on sodium, which provides 32% of the daily value.

Per 100 g

48cal

very low energy density

Protein per 100 cal

3.9g

Net carbs

14g

carbs minus fiber

Fiber

4.1g

9.4 g sugar

High in

20%+ of the daily value

Vitamin A97%
Iron29%
Phosphorus25%
Copper23%
Manganese27%

Good source of

10–19% of the daily value

Dietary fiber15%
Vitamin K15%
Pantothenic acid12%
Magnesium19%

Watch

20%+ of the daily value

Sodium32%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Toast the pumpkin seeds in a small sauté pan over medium heat for 3-4 minutes until they begin to brown. Add a pinch of pumpkin pie spice, shake to coat, and transfer to a plate to cool.
2
In a medium saucepan, melt the butter over medium heat. Add the onions and sauté, stirring occasionally, until tender, about 3-4 minutes. Stir in the cayenne pepper and remaining pumpkin pie spice, cooking for an additional 2 minutes.
3
Add the pumpkin purée and vegetable broth to the saucepan, stir to combine, and simmer for 8 minutes. Stir in the orange marmalade.
4
Purée the soup using an immersion blender or in batches with a regular blender. Stir in the evaporated milk. Roughly chop the toasted seeds.
5
Ladle one cup of soup into each bowl and garnish with a quarter of the toasted seeds. Enjoy!

Vitamins & minerals

Amounts for 1 serving (347 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	870 μg	97%
Vitamin C	7 mg	8%
Vitamin D	0.4 μg	3%
Vitamin E	1 mg	9%
Vitamin K	18 μg	15%
Thiamine	0.1 mg	6%
Riboflavin (B2)	0.1 mg	8%
Niacin	1 mg	5%
Vitamin B6	0.1 mg	8%
Folate (B9)	24 μg	6%
Vitamin B12	0 μg	1%
Pantothenic acid	1 mg	12%
Choline	23 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	83 mg	8%
Iron	2 mg	29%
Potassium	419 mg	9%
Magnesium	79 mg	19%
Phosphorus	178 mg	25%
Zinc	1 mg	9%
Copper	0.2 mg	23%
Manganese	1 mg	27%
Selenium	2 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	5,140 μg	—
Arginine	1 g	—
Aspartic acid	0.5 g	—
Beta carotene	7,461 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	0.3 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	2 g	—
Proline	0.2 g	—
Retinol	34 μg	—
Serine	0.2 g	—
Starch	0.1 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	2 g	—
Tryptophan	0 g	—
Tyrosine	0.2 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.4 μg	—

Burning 165 calories

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

31min
Walking (3.5 mph)
20min
Cycling (moderate)
14min
Running (6 mph)
23min
Swimming laps

Common questions

How many calories are in Pumpkin Soup with Toasted Pumpkin Seeds?

One serving of Pumpkin Soup with Toasted Pumpkin Seeds (1 serving) has 165 calories, which works out to 48 calories per 100 g. That is about 8.2% of a 2,000-calorie day.

Are Pumpkin Soup with Toasted Pumpkin Seeds high in protein?

Not especially. It has 6.5 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Pumpkin Soup with Toasted Pumpkin Seeds keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pumpkin Soup with Toasted Pumpkin Seeds?

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

How much sugar is in Pumpkin Soup with Toasted Pumpkin Seeds?

9.4 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 (347 g)

Calories165

% Daily Value*

Total fat 8.4g	11%
Saturated fat 3.4g	17%
Trans fat 0.1g
Cholesterol 12mg	4%
Sodium 747mg	32%
Total carbohydrate 19g	7%
Dietary fiber 4.1g	15%
Total sugars 9.4g
Protein 6.5g

* 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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