⏱ 255 min total

Slow Cooker Butternut Squash Soup

Name: Slow Cooker Butternut Squash Soup
Prep time: 15 min
Cook time: 240 min
Total time: 255 min
Yield: 1 serving
Ingredients: ¼ cup Vegetable broth; ⅛ cloves, minced Garlic; ⅛ medium Carrots; ⅛ medium Apple; ⅜ cup, cubes Butternut squash; ⅛ medium Onion; ⅛ tbsp Ground sage; ⅛ pinch Cayenne pepper; ⅛ tsp Salt; ¹⁄₁₆ tsp Cinnamon; ¹⁄₁₆ tsp Nutmeg; ¹⁄₁₆ cup Coconut milk

Per 1 serving · 173 g · 12 ingredients

Calories

4%
of a 2,000 cal day

Protein
1.7g
8% of calories
Carbs
13g
59% of calories
Fat
3.2g
33% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Slow Cooker Butternut Squash Soup (173 g) has 79 calories, with 1.7 g of protein, 13 g of carbohydrates and 3.2 g of fat. Most of its energy comes from carbs (59% of calories). It is high in Vitamin A (38% DV). Keep an eye on sodium, which provides 24% of the daily value.

Per 100 g

46cal

very low energy density

Protein per 100 cal

2.2g

Net carbs

10g

carbs minus fiber

Fiber

2.3g

4.5 g sugar

High in

20%+ of the daily value

Vitamin A38%

Good source of

10–19% of the daily value

Vitamin C15%
Vitamin B611%
Iron13%
Manganese12%

Watch

20%+ of the daily value

Sodium24%

Ingredients

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

Directions

Prep 15 minCook 240 min

1
Add vegetable stock, garlic, carrot, apple, butternut squash, onion, sage, salt, cayenne, cinnamon, and nutmeg to a slow cooker. Toss to combine.
2
Cook for 6-8 hours on low, or 3-4 hours on high, until the squash is completely tender and mashes easily with a fork. Stir in the coconut milk.
3
Use an immersion blender to purée the soup until smooth. Alternatively, transfer the soup in two batches into a traditional blender, and purée until smooth, being very careful when working with the hot liquid. Taste and season with additional salt, pepper, and cayenne, if needed.
4
Serve warm and enjoy!

Vitamins & minerals

Amounts for 1 serving (173 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	345 μg	38%
Vitamin C	14 mg	15%
Vitamin D	0 μg	0%
Vitamin E	1 mg	6%
Vitamin K	7 μg	5%
Thiamine	0.1 mg	4%
Riboflavin (B2)	0 mg	1%
Niacin	1 mg	5%
Vitamin B6	0.1 mg	11%
Folate (B9)	22 μg	5%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	6%
Choline	4 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	42 mg	4%
Iron	1 mg	13%
Potassium	305 mg	6%
Magnesium	29 mg	7%
Phosphorus	41 mg	6%
Zinc	0.2 mg	2%
Copper	0.1 mg	8%
Manganese	0.3 mg	12%
Selenium	0.4 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	703 μg	—
Arginine	0.1 g	—
Aspartic acid	0.1 g	—
Beta carotene	2,875 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	2 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	0.2 g	—
Glycine	0 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	0.1 μg	—
Lysine	0 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	0.1 g	—
Phenylalanine	0 g	—
Polyunsaturated fats	0.1 g	—
Proline	0 g	—
Retinol	0 μg	—
Serine	0 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 g	—
Valine	0 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 79 calories

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

15min
Walking (3.5 mph)
9min
Cycling (moderate)
7min
Running (6 mph)
11min
Swimming laps

Common questions

How many calories are in Slow Cooker Butternut Squash Soup?

One serving of Slow Cooker Butternut Squash Soup (1 serving) has 79 calories, which works out to 46 calories per 100 g. That is about 3.9% of a 2,000-calorie day.

Is Slow Cooker Butternut Squash Soup high in protein?

Not especially. It has 1.7 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Slow Cooker Butternut Squash Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Slow Cooker Butternut Squash Soup?

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

How much sugar is in Slow Cooker Butternut Squash Soup?

4.5 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 (173 g)

Calories79

% Daily Value*

Total fat 3.2g	4%
Saturated fat 2.7g	14%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 541mg	24%
Total carbohydrate 13g	5%
Dietary fiber 2.3g	8%
Total sugars 4.5g
Protein 1.7g

* 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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