⏱ 40 min total

Sweet Potato and Chili Soup

Name: Sweet Potato and Chili Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ¼ large Onion; ½ cloves, minced Garlic; ½ pepper Red chili pepper; 1 cup chopped Carrots; 1 cup, cubes Sweet potato; 1 cup Water; 1 cube Chicken bouillon; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 567 g · 10 ingredients

Calories

234

12%
of a 2,000 cal day

Protein
4.9g
8% of calories
Carbs
46g
75% of calories
Fat
4.5g
17% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Sweet Potato and Chili Soup (567 g) has 234 calories, with 4.9 g of protein, 46 g of carbohydrates and 4.5 g of fat. Most of its energy comes from carbs (75% of calories). It is high in dietary fiber (31% DV), Vitamin A (225% DV) and Vitamin C (52% DV). Keep an eye on sodium, which provides 50% of the daily value.

Per 100 g

41cal

very low energy density

Protein per 100 cal

2.1g

Net carbs

37g

carbs minus fiber

Fiber

8.6g

15 g sugar

High in

20%+ of the daily value

Dietary fiber31%
Vitamin A225%
Vitamin C52%
Vitamin K21%
Vitamin B648%
Pantothenic acid31%

Good source of

10–19% of the daily value

Vitamin E12%
Thiamine14%
Niacin15%
Folate (B9)13%
Calcium10%
Iron19%

Watch

20%+ of the daily value

Sodium50%

Ingredients

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

Directions

Prep 15 minCook 25 min

1
Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and minced garlic and cook, stirring occasionally, until lightly golden and fragrant, 4-6 minutes. Stir in the chopped red chiles and cook 30-60 seconds.
2
Add the chopped carrots, sweet potatoes, water, and bouillon cubes. Bring to a boil, then reduce to a simmer and cook until the vegetables are very tender, about 18-22 minutes.
3
Carefully blend the soup until completely smooth, working in batches if needed and venting the blender lid to release steam. Return the soup to the pot and adjust the consistency with a splash of water if too thick.
4
Season to taste with salt and black pepper, then serve hot.

Vitamins & minerals

Amounts for 1 serving (567 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	2,023 μg	225%
Vitamin C	46 mg	52%
Vitamin D	0 μg	0%
Vitamin E	2 mg	12%
Vitamin K	25 μg	21%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.1 mg	9%
Niacin	2 mg	15%
Vitamin B6	1 mg	48%
Folate (B9)	53 μg	13%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	31%
Choline	37 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	104 mg	10%
Iron	2 mg	19%
Potassium	1,004 mg	21%
Magnesium	60 mg	14%
Phosphorus	137 mg	20%
Zinc	1 mg	7%
Copper	0.3 mg	38%
Manganese	1 mg	27%
Selenium	3 μg	5%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	4,468 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	22,042 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	1 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	19 g	—
Sucrose	8 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 234 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)
33min
Swimming laps

Common questions

How many calories are in Sweet Potato and Chili Soup?

One serving of Sweet Potato and Chili Soup (1 serving) has 234 calories, which works out to 41 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Sweet Potato and Chili Soup high in protein?

Not especially. It has 4.9 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 Sweet Potato and Chili Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 75% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sweet Potato and Chili Soup?

1159 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sweet Potato and Chili Soup?

15 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 (567 g)

Calories234

% Daily Value*

Total fat 4.5g	6%
Saturated fat 0.6g	3%
Trans fat 0g
Cholesterol 0.5mg	0%
Sodium 1,159mg	50%
Total carbohydrate 46g	17%
Dietary fiber 8.6g	31%
Total sugars 15g
Protein 4.9g

* 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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