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Pumpkin Soy Soup Calories
A nutritious soup made with pumpkin and soybeans, rich in fiber and plant protein, low in fat.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pumpkin Soy Soup (240 g) has 125 calories. That works out to 52 calories per 100 g. It contains 19.4 g of carbs, 6.2 g of protein, 2.6 g of fat and 5 g of fiber. Its 768 µg of Vitamin A covers 85% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Pumpkin Soy Soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
125
KCAL / 240G
Carbs
19.4g
· 7% DV
Protein
6.2g
· 12% DV
Fat
2.6g
· 3% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 20% · Fat 18%
Pumpkin Soy Soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 19.4 g | 7% |
| Fiber | 5 g | 18% |
| Protein | 6.2 g | 12% |
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 Pumpkin Soy Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 125 kcal |
| 100 g | 100 g | 52 kcal |
| 1 cup (small) | 150 g | 78 kcal |
| 1 serving (small) | 180 g | 94 kcal |
| 1 bottle (small) | 200 g | 104 kcal |
| 1 serving (large) | 300 g | 156 kcal |
| 1 bottle (medium) | 330 g | 172 kcal |
| 1 cup (large) | 350 g | 182 kcal |
| 1 bottle (large) | 500 g | 260 kcal |
| 1 bottle (jumbo) | 750 g | 390 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Pumpkin Soy Soup
How do you make pumpkin soy soup?
Cook chopped pumpkin and onion until tender, then add cooked soybeans and vegetable broth and simmer until the flavours come together. Blend the soup for a smooth finish or leave it chunky, then season to taste.
What does pumpkin soy soup taste like?
Pumpkin soy soup tastes mildly sweet and earthy from the pumpkin, with a hearty, nutty note from the soybeans. Onion, garlic, ginger, or warm spices can make it more savoury without hiding the pumpkin.
Can you make pumpkin soy soup with canned pumpkin?
Yes, canned pumpkin works in pumpkin soy soup and can shorten the cooking time. Use plain pumpkin rather than sweetened pie filling, and adjust the broth gradually because canned purée may make the soup thick.
Do the soybeans need to be cooked before adding them to pumpkin soy soup?
Yes, use fully cooked soybeans in pumpkin soy soup. Dried soybeans need soaking and thorough cooking before they go into the soup; adding them dry means they will take much longer to soften than the pumpkin.
How can you make pumpkin soy soup creamy without dairy?
Blend the cooked pumpkin and some of the soybeans to make pumpkin soy soup creamy without dairy. If it becomes too thick, stir in broth a little at a time; the puréed ingredients provide body without cream.
What spices go well in pumpkin soy soup?
Ginger, cumin, black pepper, and garlic all suit pumpkin soy soup. For a warmer flavour, add a small pinch of cinnamon or chilli, tasting as you go so the spices complement rather than overpower the pumpkin.
What should you serve with pumpkin soy soup?
Serve pumpkin soy soup with crusty bread, a green salad, or a simple grain dish. These sides add texture and make the soup part of a fuller meal without competing with its pumpkin and soybean flavour.
What toppings go well on pumpkin soy soup?
Toasted pumpkin seeds, chopped herbs, or a little olive oil make good toppings for pumpkin soy soup. Add them just before serving so the seeds stay crisp and the herbs keep their fresh flavour.
How long does pumpkin soy soup keep in the fridge?
Pumpkin soy soup keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you need, stirring well; discard soup that has been left out for hours.
Can you freeze pumpkin soy soup?
Yes, pumpkin soy soup freezes well. Let it cool, portion it into airtight freezer-safe containers, and leave a little room for expansion. Thaw it in the refrigerator and stir thoroughly while reheating to bring the texture back together.
Pumpkin Soy Soup Vitamins & Minerals
Vitamins
Vitamin A
768µg · 85% DV
Vitamin C
16.8mg · 19% DV
B1
0.19mg · 16% DV
Folate
52.8µg · 13% DV
Minerals
Copper
0.22mg · 24% DV
Sodium
504mg · 22% DV
Phosphorus
115mg · 16% DV
Potassium ⭐
516mg · 15% DV
Pumpkin Soy Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin Soy Soup
To burn the 125 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.
What is Pumpkin Soy Soup?
Pumpkin Soy Soup brings together pumpkin and soybeans in a hearty, adaptable soup. It is not tied to one well-known regional tradition; rather, it is a practical way to combine a sweet-tasting vegetable with a filling legume. Recipes may vary in their seasonings and consistency.
Pumpkin gives the soup a soft texture and gentle sweetness, while soybeans add substance and a slightly grainy bite. Serve it warm for lunch or dinner, with bread or a simple salad alongside. It offers fibre and plant protein while remaining relatively low in fat. For a lighter bowl, let the pumpkin provide the creaminess and season with herbs or spices instead of adding cream.
How Nutritious Is Pumpkin Soy Soup?
Nutrient density
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.
Satiety score
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.
Is Pumpkin Soy 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 Pumpkin Soy Soup Contain Allergens?
Contains these allergens:
Which Diets Is Pumpkin Soy Soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pumpkin Soy Soup Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.43g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.