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Source of fiber and beta-carotene
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 348 mg | 15% |
| Total carbohydrate | 21.1 g | 8% |
| Fiber | 4.1 g | 15% |
| Protein | 2.2 g | 4% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 103 kcal |
| 100 g | 100 g | 43 kcal |
| 1 cup (small) | 180 g | 77 kcal |
| 1 serving (medium) | 250 g | 108 kcal |
| 1 bottle (medium) | 300 g | 129 kcal |
| 1 pack (large) | 350 g | 151 kcal |
| 1.5 cup (large) | 360 g | 155 kcal |
| 2 cup (extra large) | 480 g | 206 kcal |
Calculated from 43 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 103 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
No known major allergens
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
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.