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Potato Carrot Ginger Soup Calories

Source of fiber and beta-carotene

In season: Autumn · Winter · Spring

CALORIES · 100 G

43kcal

GI

58medium

POTASSIUM · 100 G

245mg

FIBER · 100 G

1.7g

Quick answer

1 cup (medium) of Potato Carrot Ginger Soup (240 g) has 103 calories. That works out to 43 calories per 100 g. It contains 21.1 g of carbs, 2.2 g of protein, 1.2 g of fat and 4.1 g of fiber. Its 672 µg of Vitamin A covers 75% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

Potato Carrot Ginger Soup Nutrition Facts

Selected: 1 cup (medium) · 240 g

103

KCAL / 240G

Carbs

21.1g

· 8% DV

Protein

2.2g

· 4% DV

Fat

1.2g

· 2% DV

Fiber

4.1g

· 15% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 81% · Protein 8% · Fat 11%

Potato Carrot Ginger Soup nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories103 kcal
Total fat1.2 g2%
Saturated fat0.17 g1%
Trans fat0 g
Sodium348 mg15%
Total carbohydrate21.1 g8%
Fiber4.1 g15%
Protein2.2 g4%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Cup of Potato Carrot Ginger Soup?

ServingAmountCalories
1 cup (medium)240 g103 kcal
100 g100 g43 kcal
1 cup (small)180 g77 kcal
1 serving (medium)250 g108 kcal
1 bottle (medium)300 g129 kcal
1 pack (large)350 g151 kcal
1.5 cup (large)360 g155 kcal
2 cup (extra large)480 g206 kcal

Calculated from 43 calories per 100 g.

Frequently Asked Questions About Potato Carrot Ginger Soup

How do you make Potato Carrot Ginger Soup?

Cook chopped potatoes, carrots, onion, and ginger in vegetable broth until the vegetables are tender, then blend until smooth. Season with salt and pepper, and add more broth if you prefer a thinner soup.

What ingredients go into Potato Carrot Ginger Soup?

The core ingredients are potatoes, carrots, ginger, onion, and water or vegetable broth. Garlic, black pepper, and a little oil are common additions; adjust the ginger to suit how bold you want its flavor.

Should you peel the potatoes and carrots for Potato Carrot Ginger Soup?

Peeling gives Potato Carrot Ginger Soup a smoother, more uniform texture, especially if the skins are thick. You can leave well-scrubbed, thin-skinned potatoes unpeeled, but peel carrots if their skin looks rough or dry.

Can you use ground ginger in Potato Carrot Ginger Soup instead of fresh ginger?

Yes, ground ginger works in Potato Carrot Ginger Soup, though its flavor is less bright and more rounded than fresh ginger. Add a small amount first, taste the soup, and increase it gradually to avoid overpowering the vegetables.

How can you make Potato Carrot Ginger Soup less spicy?

To mellow an overly strong ginger flavor, blend extra cooked potato or carrot into Potato Carrot Ginger Soup. A splash of coconut milk or cream can also soften the sharpness without hiding the vegetables completely.

What can you serve with Potato Carrot Ginger Soup?

Serve Potato Carrot Ginger Soup with crusty bread, a green salad, or a grilled cheese sandwich. For a more filling plant-based meal, pair it with toasted chickpeas or a simple lentil salad.

How long does Potato Carrot Ginger Soup last in the fridge?

Potato Carrot Ginger Soup keeps for about three days in the refrigerator when cooled and stored in a covered container. Reheat only the portion you plan to eat, stirring it as it warms.

Can you freeze Potato Carrot Ginger Soup?

Yes, you can freeze Potato Carrot Ginger Soup in airtight, meal-sized containers. Potato texture may become slightly grainy after thawing, so reheat it gently and blend or stir well to bring the soup back together.

How do you make Potato Carrot Ginger Soup creamy without cream?

Blend the cooked potatoes and carrots thoroughly; their starch and soft texture make Potato Carrot Ginger Soup creamy without dairy. Add warm broth a little at a time until it reaches the consistency you like.

When should you add ginger to Potato Carrot Ginger Soup?

Add freshly grated ginger while the onion is cooking briefly, so its aroma infuses the oil without burning. If you want a brighter ginger flavor, stir in a little more near the end and let the soup simmer briefly.

Potato Carrot Ginger Soup Vitamins & Minerals

Vitamins

Vitamin A

672µg · 75% DV

B6

0.36mg · 21% DV

Vitamin C

15.6mg · 17% DV

B1

0.14mg · 12% DV

Minerals

Copper

0.22mg · 24% DV

Potassium ⭐

588mg · 17% DV

Manganese

0.36mg · 16% DV

Sodium

348mg · 15% DV

Potato Carrot Ginger Soup Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

12
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Potato Carrot Ginger Soup

To burn the 103 calories in 1 cup (medium) (240 g):

🚶

25min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

14min

Cycling

🏊

12min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Potato Carrot Ginger Soup?

Potato Carrot Ginger Soup combines potatoes and carrots with fresh or ground ginger, simmered until tender and often blended into a smooth soup. It is a flexible home-style dish rather than one tied to a single region, and recipes vary in how finely they are puréed and how pronounced the ginger tastes.

The potato gives it a creamy body, carrot brings gentle sweetness, and ginger adds a warm, lightly zingy note. Serve it as a starter or a simple lunch, with bread or a sandwich; it also makes an easy light supper. The vegetables provide fibre and beta-carotene, while the soup is relatively low in energy at 43 calories per 100 g. For a lighter bowl, use little added fat and thin the soup with water or vegetable stock.

How Nutritious Is Potato Carrot Ginger Soup?

Nutrient density

High

67/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

46/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Potato Carrot Ginger Soup Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Potato Carrot Ginger Soup Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Potato Carrot Ginger Soup Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Potato Carrot Ginger Soup Fat Profile

SATURATED

0.17g

MONOUNSATURATED

0.43g

POLYUNSATURATED

0.34g

⚖️

Omega 6:3 ratio 5.8:1

Above the ideal 4:1 (5.8:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.