⏱ 40 min total

Vegan Persimmon Squash Soup

Name: Vegan Persimmon Squash Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: ½ fruit without refuse Native persimmon; ⅓ cup, cubes Butternut squash; ³⁄₁₆ cup Vegetable broth; ³⁄₁₆ cup Coconut milk; ³⁄₁₆ tbsp Maple syrup; ³⁄₁₆ tbsp Almond butter; ³⁄₁₆ tbsp Coconut oil; ¹⁄₁₆ tsp Cloves; ¹⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Paprika; ³⁄₁₆ dash Black pepper; ⅓ tbsp Nutritional yeast

Per 1 serving · 148 g · 12 ingredients

Calories

168

8%
of a 2,000 cal day

Protein
3.2g
7% of calories
Carbs
15g
33% of calories
Fat
12g
60% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Persimmon Squash Soup (148 g) has 168 calories, with 3.2 g of protein, 15 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (60% of calories). It is high in Vitamin A (28% DV), Vitamin C (20% DV) and riboflavin (b2) (83% DV). Keep an eye on saturated fat, which provides 46% of the daily value.

Per 100 g

113cal

low energy density

Protein per 100 cal

1.9g

Net carbs

13g

carbs minus fiber

Fiber

1.8g

3.5 g sugar

High in

20%+ of the daily value

Vitamin A28%
Vitamin C20%
Riboflavin (B2)83%
Iron26%
Manganese26%

Good source of

10–19% of the daily value

Niacin11%
Folate (B9)13%
Magnesium10%
Phosphorus10%
Copper16%

Watch

20%+ of the daily value

Saturated fat46%

Ingredients

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

Directions

Prep 10 minCook 30 min

1
Steam your cubed squash in a steamer or microwave until they are a little tender, about 60-90 seconds in the microwave.
2
Cut off tops from persimmon and peel each if desired. Combine persimmon, squash, and broth in a blender until smooth.
3
Transfer to a medium size pot and add in your oil, coconut milk, almond butter, nutritional yeast, and maple syrup. Place on medium low and stir until smooth and everything is mixed thoroughly. Add in your spices, stir, and simmer for 30 minutes. About 20 minutes into your simmer, the soup will thicken. Once it thickens, use an immersion blender in the pot to make extra creamy and smooth, or blend again or mix with a spoon repeatedly.
4
Taste and adjust seasonings as needed. It should be a little sweet but smokey. Serve and top with a sprinkle of pepper. Enjoy!

Vitamins & minerals

Amounts for 1 serving (148 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	253 μg	28%
Vitamin C	18 mg	20%
Vitamin D	0 μg	0%
Vitamin E	1 mg	9%
Vitamin K	1 μg	1%
Thiamine	0.1 mg	5%
Riboflavin (B2)	1 mg	83%
Niacin	2 mg	11%
Vitamin B6	0.1 mg	9%
Folate (B9)	51 μg	13%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	5%
Choline	5 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	48 mg	5%
Iron	2 mg	26%
Potassium	327 mg	7%
Magnesium	42 mg	10%
Phosphorus	69 mg	10%
Zinc	0.4 mg	4%
Copper	0.1 mg	16%
Manganese	1 mg	26%
Selenium	0.3 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	390 μg	—
Arginine	0.2 g	—
Aspartic acid	0.2 g	—
Beta carotene	2,018 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	0.5 g	—
Galactose	0 g	—
Glucose	1 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	1 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	2 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 168 calories

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

32min
Walking (3.5 mph)
20min
Cycling (moderate)
14min
Running (6 mph)
24min
Swimming laps

Common questions

How many calories are in Vegan Persimmon Squash Soup?

One serving of Vegan Persimmon Squash Soup (1 serving) has 168 calories, which works out to 113 calories per 100 g. That is about 8.4% of a 2,000-calorie day.

Is Vegan Persimmon Squash Soup high in protein?

Not especially. It has 3.2 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 Vegan Persimmon Squash Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Persimmon Squash Soup?

365 mg per serving.

How much sugar is in Vegan Persimmon Squash Soup?

3.5 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 (148 g)

Calories168

% Daily Value*

Total fat 12g	15%
Saturated fat 9.2g	46%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 365mg	16%
Total carbohydrate 15g	5%
Dietary fiber 1.8g	6%
Total sugars 3.5g
Protein 3.2g

* 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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