Curried Mussel and Butternut Squash Soup Recipe
Curried Mussel and Butternut Squash Soup has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12, Vitamin C, Niacin and Folate.
The food contains 36.1g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 23 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 a good source of Vitamin B6 and Vitamin B12.It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It gives a good yield of Iron at 8 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 a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Soup.
Based on the composite nutritive standing Curried Mussel and Butternut Squash Soup has been given a composite ranking of 87, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 29% | |
| Calories from Fat | 25% | |
| Calories from Carbs | 46% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Niacin
- Very high in Vitamin C
- Very high in Iron
- Very high in Vitamin B12
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3.8 IU | 0.1% | Mid 40% | Average |
| Retinol | 20.1 mcg | |||
| Vitamin C | 10.4 mg | 17.4% | Top 30% | High |
| Vitamin D | 0.57 IU | 0.14% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1.1 mg | 5.7% | Mid 40% | Average |
| Vitamin B6 | 0.19 mg | 9.5% | Top 30% | High |
| Folate | 25.4 mcg | 6.4% | Mid 40% | Average |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 3.4 mcg | 56.9% | Top 10% | Very High |
| Pantothenic Acid | 0.38 mg | 3.8% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 29.4 mg | 2.9% | Mid 40% | Average |
| Iron | 1.5 mg | 8.4% | Top 30% | High |
| Magnesium | 25 mg | 6.3% | Top 30% | High |
| Phosphorus | 77.6 mg | 7.8% | Mid 40% | Average |
| Potassium | 0.19 mg | 0.01% | Bottom 30% | Low |
| Sodium | 112.2 mg | 4.7% | Mid 40% | Average |
| Zinc | 0.57 mg | 3.8% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 1.1 mg | 56.9% | Top 10% | Very High |
| Selenium | 13.7 mcg | 19.5% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 6.9 g | 2.3% | Bottom 30% | Low |
| Dietary Fiber | 0.83 g | 3.3% | Mid 40% | Average |
| Sugars | 1.3 g | |||
| Glucose | 0.4 mg | |||
| Fructose | 0.4 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 4.4 g | 8.7% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.2 mg | |||
| Isoleucine | 0.2 mg | |||
| Leucine | 0.2 mg | |||
| Lysine | 0.2 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.2 mg | |||
| Tyrosine | 0.2 mg | |||
| Valine | 0.2 mg | |||
| Arginine | 0.2 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0.2 mg | |||
| Aspartic Acid | 0.4 mg | |||
| Glutamic Acid | 0.6 mg | |||
| Glycine | 0.2 mg | |||
| Proline | 0.2 mg | |||
| Serine | 0.2 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1.7 g | 2.6% | Bottom 30% | Low |
| Saturated Fat | 0.65 g | 3.2% | Bottom 30% | Low |
| Monounsaturated Fat | 0.4 g | |||
| Polyunsaturated Fat | 0.2 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0.8 g | |||
| Ash | 0.9 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 335 Calories from Fat 79
% Daily Value *
Total Fat 8.8 g 13.5%
Saturated Fat 3.4 g 17%
Trans Fat
Cholesterol 55.6 mg 18.5%
Sodium 591.3 mg 24.6%
Total Carbohydrates 36.1 g 12%
Dietary Fiber 4.4 g17.6%
Sugars 6.7 g
Protein 23 g 46%
Vitamin A 0.4% Vitamin C 91.7%
Calcium 15.5% Iron 44.4%
*Based on a 2000 Calorie diet
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