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Nutritional Facts: Winter Squash Soup

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1/2 cup (114g)
butter
2 medium (220g)
onions
1 (89g)
leeks
2 large (7g)
garlic cloves
1 (182g)
tart cooking apples
1 teaspoon (1g)
fresh thyme
1 (0g)
bay leaves
1 (1,135g)
butternut squash
2 (260g)
sweet potatoes
6 cups (1,464g)
chicken broth
1/2 teaspoon (1g)
ground allspice
1/8 teaspoon (0g)
ground cloves
1 piece (1g)
cinnamon sticks
1/2 cup (121g)
half-and-half
1/2 cup (119g)
heavy cream
1/2 cup (115g)
sour cream
1 cup (145g)
frozen baby peas
1 to taste (0g)
salt & freshly ground black pepper
2 tablespoons (8g)
parsley
2 (30g)
scallions
Total 1 serving
Alanine (g) 0.0 0.0 0.1 0.0 0.0 n/a n/a 0.5 0.2 n/a n/a n/a n/a 0.1 0.1 0.1 0.3 n/a 0.0 0.0 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 0.0 0.2 0.1 0.0 0.0 n/a n/a 0.6 0.1 n/a n/a n/a n/a 0.1 0.1 0.1 0.6 n/a 0.0 0.0 2 0
Ash (g) 2.4 0.8 0.9 0.1 0.3 0.0 0.0 9.1 2.6 14.9 0.0 0.0 n/a 0.8 0.5 1.0 1.3 n/a 0.2 0.2 35 6
Aspartic acid (g) 0.1 0.2 0.1 0.0 0.1 n/a n/a 1.2 1.0 n/a n/a n/a n/a 0.3 0.2 0.3 0.7 n/a 0.0 0.1 4 1
Beta-sitosterol (mg) 4.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 5 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 27.2 50.6 52.5 13.0 10.9 3.2 0.5 544.8 78.0 58.6 6.3 1.8 n/a 127.1 77.4 126.5 36.3 n/a 10.5 21.6 1,247 208
Calories 813.8 88.0 54.3 10.7 94.6 0.8 0.2 510.8 223.6 234.2 2.5 0.9 n/a 157.3 410.6 222.0 117.5 n/a 2.7 9.6 2,954 492
Calories (kj) 3,403.9 365.2 227.0 44.9 396.8 3.4 0.8 2,133.8 933.4 980.9 10.4 3.7 n/a 659.5 1,717.2 930.4 491.6 n/a 11.5 40.5 12,355 2,059
Campesterol (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 0.1 20.5 12.6 2.4 25.1 0.2 0.0 132.7 52.3 5.6 0.7 0.2 n/a 5.2 3.3 3.3 21.0 n/a 0.5 2.2 288 48
Cholesterol (mg) 244.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 44.8 163.0 59.8 0.0 n/a 0.0 0.0 512 85
Copper (mg) 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.8 0.4 0.7 0.0 0.0 n/a 0.0 0.0 0.0 0.3 n/a 0.0 0.0 3 0
Cystine (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.1 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Dietary Fiber (g) 0.0 3.7 1.6 0.2 4.4 0.1 0.0 22.7 7.8 0.0 0.2 0.1 n/a 0.0 0.0 0.0 7.4 n/a 0.3 0.8 49 8
Folate (mcg) 3.4 41.8 57.0 0.2 5.5 0.4 0.1 306.5 28.6 29.3 0.3 0.3 n/a 3.6 4.8 8.1 94.3 n/a 11.6 19.2 615 102
Folate, DFE (mcg) 3.4 41.8 57.0 0.2 5.5 0.4 0.1 306.5 28.6 29.3 0.3 0.3 n/a 3.6 4.8 8.1 94.3 n/a 11.6 19.2 615 102
Folate, food (mcg) 3.4 41.8 57.0 0.2 5.5 0.4 0.1 306.5 28.6 29.3 0.3 0.3 n/a 3.6 4.8 8.1 94.3 n/a 11.6 19.2 615 102
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Fructose n/a 2.8 n/a n/a 10.7 n/a n/a 11.2 1.8 n/a n/a 0.0 n/a n/a n/a 0.0 0.6 n/a n/a n/a 27 5
Galactose n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a 4.3 n/a n/a 4.4 n/a n/a 11.2 2.5 n/a n/a 0.0 n/a n/a n/a 0.0 0.2 n/a n/a n/a 23 4
Glutamic acid (g) 0.2 0.6 0.2 0.1 0.0 n/a n/a 2.0 0.4 n/a n/a n/a n/a 0.8 0.5 0.7 1.1 n/a 0.0 0.1 7 1
Glycine (g) 0.0 0.1 0.1 0.0 0.0 n/a n/a 0.4 0.2 n/a n/a n/a n/a 0.1 0.1 0.1 0.3 n/a 0.0 0.0 1 0
Histidine (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.2 0.1 n/a n/a n/a n/a 0.1 0.1 0.1 0.2 n/a 0.0 0.0 1 0
Iron (mg) 0.0 0.5 1.9 0.1 0.2 0.1 0.0 7.9 1.6 3.1 0.1 0.0 n/a 0.1 0.0 0.2 2.1 n/a 0.5 0.4 19 3
Isoleucine (g) 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.4 0.1 n/a n/a n/a n/a 0.2 0.1 0.2 0.3 n/a 0.0 0.0 2 0
Lactose n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 4.0 0.0 n/a n/a n/a 4 1
Leucine (g) 0.1 0.1 0.1 0.0 0.0 0.0 n/a 0.6 0.2 n/a n/a n/a n/a 0.4 0.2 0.3 0.5 n/a 0.0 0.0 3 0
Lysine (g) 0.1 0.1 0.1 0.0 0.0 0.0 n/a 0.4 0.2 n/a n/a n/a n/a 0.3 0.2 0.3 0.5 n/a 0.0 0.0 2 0
Magnesium (mg) 2.3 22.0 24.9 1.8 9.1 1.3 0.1 385.9 65.0 14.6 1.3 0.7 n/a 12.1 8.3 11.5 47.9 n/a 3.8 6.0 619 103
Maltose n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.2 n/a n/a n/a 0 0
Manganese (mg) 0.0 0.3 0.4 0.1 0.1 0.0 0.0 2.3 0.7 1.5 0.0 0.1 n/a 0.0 0.0 0.0 0.6 n/a 0.0 0.0 6 1
Methionine (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.1 n/a n/a n/a n/a 0.1 0.1 0.1 0.1 n/a 0.0 0.0 1 0
Monounsaturated Fat (g) 23.9 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 3.5 0.0 0.0 n/a 4.0 12.7 5.8 0.1 n/a 0.0 0.0 50 8
Niacin (mg) 0.0 0.3 0.4 0.1 0.2 0.0 0.0 13.6 1.4 20.1 0.0 0.0 n/a 0.1 0.0 0.1 3.0 n/a 0.1 0.2 40 7
Pantothenic acid (mg) 0.1 0.3 0.1 0.0 0.1 0.0 n/a 4.5 2.1 0.3 n/a n/a n/a 0.3 0.3 0.4 0.2 n/a 0.0 0.0 9 1
Phenylalanine (g) 0.0 0.1 0.0 0.0 0.0 n/a n/a 0.4 0.2 n/a n/a n/a n/a 0.2 0.1 0.2 0.3 n/a 0.0 0.0 2 0
Phosphorus (mg) 27.2 63.8 31.2 11.0 20.0 0.8 0.1 374.6 122.2 439.2 1.1 0.3 n/a 115.0 73.8 132.3 156.6 n/a 4.4 11.1 1,585 264
Phytosterols n/a 33.0 n/a n/a 21.8 n/a n/a n/a 31.2 n/a 0.6 0.7 n/a n/a n/a n/a n/a n/a 0.4 n/a 88 15
Polyunsaturated Fat (g) 3.5 0.0 0.1 0.0 0.1 0.0 0.0 0.5 0.0 1.6 0.0 0.0 n/a 0.5 1.6 1.0 0.3 n/a 0.0 0.0 9 2
Potassium (mg) 27.2 321.2 160.2 28.9 194.7 4.9 0.3 3,995.2 876.2 1,259.0 9.9 3.0 n/a 157.3 89.3 162.2 353.8 n/a 42.1 82.8 7,768 1,295
Proline (g) 0.1 0.0 0.1 0.0 0.0 n/a n/a 0.4 0.1 n/a n/a n/a n/a 0.3 0.2 0.3 0.3 n/a 0.0 0.0 2 0
Protein (g) 1.0 2.4 1.3 0.5 0.5 0.0 0.0 11.4 4.1 29.6 0.1 0.0 n/a 3.6 2.4 2.4 7.9 n/a 0.2 0.5 68 11
Retinol (mcg) 761.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 115.0 482.0 200.1 0.0 n/a 0.0 0.0 1,559 260
Riboflavin (mg) 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.2 0.2 0.4 0.0 0.0 n/a 0.2 0.1 0.2 0.2 n/a 0.0 0.0 2 0
Saturated Fat (g) 58.3 0.1 0.0 0.0 0.1 0.0 0.0 0.2 0.0 2.3 0.0 0.0 n/a 8.7 27.4 13.2 0.1 n/a 0.0 0.0 111 18
Selenium (mcg) 1.1 1.1 0.9 1.0 0.0 n/a 0.0 5.7 1.6 0.0 0.0 0.0 n/a 2.2 0.6 3.0 2.6 n/a 0.0 0.2 20 3
Serine (g) 0.1 0.0 0.1 0.0 0.0 n/a n/a 0.4 0.2 n/a n/a n/a n/a 0.2 0.1 0.2 0.3 n/a 0.0 0.0 2 0
Sodium (mg) 810.4 8.8 17.8 1.2 1.8 0.1 0.0 45.4 143.0 4,479.8 0.7 0.7 n/a 49.6 45.2 92.0 7.3 n/a 4.3 4.8 5,713 952
Starch n/a 0.0 n/a n/a 0.1 n/a n/a n/a 32.9 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 33 5
Stigmasterol (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 2.2 n/a n/a 3.8 n/a n/a 2.5 6.6 n/a n/a 0.0 n/a n/a n/a 0.0 7.2 n/a n/a n/a 22 4
Sugar (g) 0.1 9.3 3.5 0.1 18.9 n/a n/a 25.0 10.9 4.2 n/a 0.0 n/a 0.2 0.1 4.0 8.2 n/a 0.1 0.7 85 14
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.0 0.1 0.1 0.0 0.0 0.0 0.0 1.1 0.2 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.4 n/a 0.0 0.0 2 0
Threonine (g) 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.3 0.2 n/a n/a n/a n/a 0.2 0.1 0.1 0.3 n/a 0.0 0.0 1 0
Tocopherol, alpha (mg) 2.6 0.0 0.8 0.0 0.3 n/a n/a 16.3 0.7 0.3 n/a 0.0 n/a 0.4 1.3 0.5 0.2 n/a 0.1 0.2 24 4
Tocopherol, beta (mg) 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 1.4 n/a 0.0 n/a 1 0
Total Fat (g) 92.1 0.2 0.3 0.0 0.3 0.0 0.0 1.1 0.1 8.3 0.1 0.1 n/a 13.9 44.0 22.7 0.6 n/a 0.1 0.1 184 31
Trans-monoenoic Fat (g) 3.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3 1
TransFatty acids (g) 3.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 4 1
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.2 0.1 n/a n/a n/a n/a 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.4 0.1 n/a n/a n/a n/a 0.2 0.1 0.1 0.2 n/a 0.0 0.0 1 0
Valine (g) 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.5 0.2 n/a n/a n/a n/a 0.2 0.2 0.2 0.3 n/a 0.0 0.0 2 0
Vitamin A, IU (IU) 2,836.4 4.4 1,483.6 0.6 98.3 38.0 3.7 120,650.5 36,886.2 0.0 5.1 1.5 n/a 428.3 1,749.3 716.5 1,109.3 n/a 640.2 299.1 166,951 27,825
Vitamin A, RAE (mcg) 776.3 0.0 73.9 0.0 5.5 1.9 0.2 6,038.2 1,843.4 0.0 0.3 0.1 n/a 117.4 489.1 202.4 55.1 n/a 32.0 15.0 9,651 1,608
Vitamin B-12 (mcg) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.5 0.0 0.0 n/a 0.4 0.2 0.3 0.0 n/a 0.0 0.0 3 0
Vitamin B-6 (mg) 0.0 0.3 0.2 0.1 0.1 0.0 0.0 1.7 0.5 0.1 0.0 0.0 n/a 0.0 0.0 0.1 0.2 n/a 0.0 0.0 3 1
Vitamin C (mg) 0.0 16.3 10.7 2.2 8.4 1.3 0.0 238.4 6.2 0.0 0.4 0.2 n/a 1.1 0.7 1.0 58.0 n/a 10.1 5.6 361 60
Vitamin D (IU) 68.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 9.7 32.1 16.1 0.0 n/a 0.0 0.0 126 21
Water (g) 18.0 196.0 73.9 4.2 155.7 0.5 0.0 980.8 200.9 1,404.7 0.1 0.0 n/a 97.5 68.7 85.6 114.3 n/a 6.7 26.9 3,435 572
Zinc (mg) 0.1 0.4 0.1 0.1 0.1 0.0 0.0 1.7 0.8 1.5 0.0 0.0 n/a 0.6 0.3 0.4 1.8 n/a 0.1 0.1 8 1

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