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Butternut Squash Soup

Butternut Squash Soup

Everyday

Butternut squash soup is a velvety pureed dish made primarily from roasted or simmered butternut squash blended into a smooth consistency. This autumn-harvest vegetable provides high levels of vitamin A and C, along with dietary fiber, while maintaining a naturally low calorie count when prepared without added cream. Traditional versions often incorporate warm spices like nutmeg and cinnamon, though modern variations may include ingredients such as coconut milk for vegan adaptations or apples for added sweetness.

Macro Impact

A 1 cup serving contains 84 calories, 2g protein, 15g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 84 calories?
Walking3.5 mph, moderate pace
20 min
YogaModerate effort, gentle pace
14 min
SwimmingModerate effort, freestyle
11 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size1 cup (240 ml)
Amount per serving
Calories84
% Daily Value*
Total Fat2g
2%
Saturated Fat0.6g
3%
Trans Fat0.0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.7g
Cholesterol2mg
1%
Sodium569mg
25%
Total Carbohydrate15g
6%
Dietary Fiber2g
9%
Total Sugars7g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium34mg
3%
Iron0.6mg
4%
Potassium317mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
15 / 275 g
6%
Fiber
2 / 28 g
9%
Sugars
7 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
2%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
0 / 23 g
1%
Saturated
1 / 23 g
2%
Trans
0 g
Cholesterol
2 / 300 g
1%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
2 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
5%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
3%
Threonine
0 / 1 g
5%
Tryptophan
0 / 0 g
5%
Valine
0 / 2 g
4%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
5%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
5 / 30 mcg
16%
Cobalamin, B12
0 / 2 mcg
0%
Folate
0 / 400 mcg
0%
Vitamin A
720 / 800 mcg
90%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
5 / 105 mcg
5%
Minerals
Calcium
34 / 1k mg
3%
Copper
0 / 1 mg
9%
Iron
1 / 13 mg
5%
Magnesium
19 / 370 mg
5%
Manganese
0 / 2 mg
6%
Phosphorous
120 / 700 mg
17%
Potassium
317 / 3k mg
11%
Selenium
2 / 55 mcg
3%
Sodium
569 / 2.3k mg
25%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
346 / 2.3k mg
15%
Other
Ethyl Alcohol
0 g
Water
220 g
Caffeine
0 mg
Choline
17 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Soup, butternut squash, ready-to-serve. Canadian Nutrient File. Food ID 501521.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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