⏱ 90 min totalRoast Pumpkin, Sweet Potato, and Garlic Soup
Per 1 serving · 294 g · 10 ingredients
of a 2,000 cal day
- Protein3.6g12% of calories
- Carbs15g51% of calories
- Fat4.8g37% of calories
At a glance
One serving of Roast Pumpkin, Sweet Potato, and Garlic Soup (294 g) has 111 calories, with 3.6 g of protein, 15 g of carbohydrates and 4.8 g of fat. Most of its energy comes from carbs (51% of calories). It is high in Vitamin A (54% DV). Keep an eye on sodium, which provides 30% of the daily value.
High in
20%+ of the daily value
- Vitamin A54%
Good source of
10–19% of the daily value
- Vitamin C11%
- Vitamin B616%
- Pantothenic acid10%
- Iron12%
- Phosphorus11%
- Copper13%
Watch
20%+ of the daily value
- Sodium30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅝ cup, cubed Pumpkin
³⁄₁₆ sweetpotato, 5" long Sweet potato
⅓ shallot (medium) Shallots
1 clove Garlic
³⁄₁₆ tbsp Olive oil
⅔ cup Vegetable broth
¹⁄₁₆ cup Sour cream
³⁄₁₆ dash Black pepper- 🥄³⁄₁₆ dash Salt
³⁄₁₆ tbsp chopped Chives
Directions
- 1
Preheat the oven to 400°F.
- 2
Place the pumpkin and sweet potato on a lined baking tray and bake for 40 minutes. Add the garlic and shallots and bake for an additional 20 minutes.
- 3
Let the vegetables cool until you can handle them, then peel the skin off and chop.
- 4
Heat the olive oil in a large stock pot over medium heat.
- 5
Add the vegetables and stock, then bring to a boil. Reduce the heat and simmer until the vegetables are very soft.
- 6
Use a hand blender to blend the soup to a smooth consistency, or transfer to a regular blender in batches.
- 7
Stir in the sour cream, then season with salt and pepper to taste. Garnish with chives before serving.
Vitamins & minerals
Amounts for 1 serving (294 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 484 μg | 54% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 22 μg | 5% |
| Vitamin B12 | 0.1 μg | 2% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 15 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 54 mg | 5% |
| Iron | 1 mg | 12% |
| Potassium | 443 mg | 9% |
| Magnesium | 20 mg | 5% |
| Phosphorus | 75 mg | 11% |
| Zinc | 0.5 mg | 4% |
| Copper | 0.1 mg | 13% |
| Manganese | 0.2 mg | 10% |
| 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 | 2,913 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 4,109 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 0.1 g | — |
| Retinol | 20 μg | — |
| Serine | 0.1 g | — |
| Starch | 3 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 μg | — |
Burning 111 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 21minWalking (3.5 mph)
- 13minCycling (moderate)
- 9minRunning (6 mph)
- 16minSwimming laps
Common questions
How many calories are in Roast Pumpkin, Sweet Potato, and Garlic Soup?
One serving of Roast Pumpkin, Sweet Potato, and Garlic Soup (1 serving) has 111 calories, which works out to 38 calories per 100 g. That is about 5.5% of a 2,000-calorie day.
Is Roast Pumpkin, Sweet Potato, and Garlic Soup high in protein?
Not especially. It has 3.6 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 Roast Pumpkin, Sweet Potato, and Garlic Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Roast Pumpkin, Sweet Potato, and Garlic Soup?
699 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Roast Pumpkin, Sweet Potato, and Garlic 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.
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