Spicy Savory Pumpkin Soup has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron and Folate.
The food contains 44.5g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 12.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA.
It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 96, for Spicy Savory Pumpkin Soup, and we advise that this food on a regular basis.
Calories from Protein | 18% | |
Calories from Fat | 16% | |
Calories from Carbs | 66% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1.3 IU | 0% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 4.5 mg | 7.4% | Mid 40% | Average |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.89 mg | 4.5% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 76.3 mcg | 19.1% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.45 mg | 4.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 23.7 mg | 2.4% | Mid 40% | Average |
Iron | 1.8 mg | 9.9% | Top 30% | High |
Magnesium | 33 mg | 8.3% | Top 30% | High |
Phosphorus | 103.1 mg | 10.3% | Mid 40% | Average |
Potassium | 340.2 mg | 9.7% | Top 10% | Very High |
Sodium | 55 mg | 2.3% | Bottom 30% | Low |
Zinc | 0.89 mg | 6% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.45 mg | 22.3% | Top 30% | High |
Selenium | 0.89 mcg | 1.3% | Bottom 30% | Low |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 19.9 g | 6.6% | Mid 40% | Average |
Dietary Fiber | 4.6 g | 18.6% | Top 10% | Very High |
Sugars | 1.4 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5.5 g | 11.1% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.4 mg | |||
Isoleucine | 0.4 mg | |||
Leucine | 0.4 mg | |||
Lysine | 0.4 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.4 mg | |||
Arginine | 0.4 mg | |||
Histidine | 0 mg | |||
Alanine | 0.4 mg | |||
Aspartic Acid | 0.4 mg | |||
Glutamic Acid | 0.9 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0.4 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2.1 g | 3.3% | Bottom 30% | Low |
Saturated Fat | 0.18 g | 0.89% | Bottom 30% | Low |
Monounsaturated Fat | 0.9 g | |||
Polyunsaturated Fat | 0.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 0.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 255 Calories from Fat 43
% Daily Value *
Total Fat 4.8 g 7.4%
Saturated Fat 0.4 g 2%
Trans Fat
Cholesterol 0 mg
Sodium 123.3 mg 5.1%
Total Carbohydrates 44.5 g 14.8%
Dietary Fiber 10.4 g41.6%
Sugars 3.2 g
Protein 12.4 g 24.8%
Vitamin A 0.1% Vitamin C 16.7%
Calcium 5.3% Iron 22.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 177
Protein 2.3 g | Carbs 4.5 g | Fat 17.1 g
Per Serving | Calories 220
Protein 6.4 g | Carbs 11.9 g | Fat 17.8 g
Per Serving | Calories 47
Protein 2.1 g | Carbs 6.1 g | Fat 1.9 g
Per Serving | Calories 33
Protein 1.5 g | Carbs 5.9 g | Fat 0.52 g
Per Serving | Calories 102
Protein 3.6 g | Carbs 15.5 g | Fat 3.6 g
Per Serving | Calories 180
Protein 11.4 g | Carbs 17.6 g | Fat 6.6 g
Per Serving | Calories 168
Protein 9.8 g | Carbs 11.8 g | Fat 9.3 g
Per Serving | Calories 105
Protein 7.3 g | Carbs 4.2 g | Fat 6.6 g