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Nutritional Facts: The Very Best Butternut Squash Soup!!!!! Everrr!!!!

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.

  2 tablespoons (28g)
canola oil
1 large (150g)
onions
2 (6g)
garlic cloves
1 tablespoon (6g)
minced ginger
1 teaspoon (2g)
cumin seeds
1/2 teaspoon (1g)
mustard seeds
1 medium (196g)
squash
4 cups (960g)
chicken stock
1 to taste (0g)
salt and pepper
1 (119g)
sweet red peppers
1 cup (164g)
whole kernel corn
1 cup (242g)
10% cream
Total 1 serving
Alanine n/a 0.0 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.0 0.4 0.2 1 0
Alcohol (g) 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
Arginine n/a 0.2 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.0 0.2 0.3 1 0
Ash (g) 0.0 0.5 0.1 0.0 0.2 0.0 1.2 6.0 n/a 0.6 1.4 1.6 12 1
Aspartic acid n/a 0.1 0.0 0.0 n/a 0.0 0.3 n/a n/a 0.3 0.3 0.5 2 0
Beta-sitosterol (mg) 115.6 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 116 14
Caffeine (mg) 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
Calcium (mg) 0.0 34.5 10.9 1.0 19.6 2.7 29.4 28.8 n/a 8.3 8.2 254.1 397 50
Calories 247.5 60.0 8.9 4.8 7.9 5.1 31.4 345.6 n/a 36.9 132.8 314.6 1,196 149
Calories (kj) 1,035.7 249.0 37.4 20.0 32.9 21.3 135.2 1,449.6 n/a 153.5 556.0 1,318.9 5,009 626
Campesterol (mg) 67.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 67 8
Carbohydrates (g) 0.0 14.0 2.0 1.1 0.9 0.3 6.6 33.9 n/a 7.2 30.5 10.4 107 13
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 28.8 n/a 0.0 0.0 89.5 118 15
Copper (mg) 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.5 n/a 0.0 0.1 0.0 1 0
Cystine n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.1 0 0
Dietary Fiber (g) 0.0 2.6 0.1 0.1 0.2 0.1 2.2 0.0 n/a 2.5 3.3 0.0 11 1
Folate (mcg) 0.0 28.5 0.2 0.7 0.2 1.6 56.8 48.0 n/a 54.7 80.4 7.3 278 35
Folate, DFE (mcg) 0.0 28.5 0.2 0.7 0.2 1.6 56.8 48.0 n/a 54.7 80.4 7.3 278 35
Folate, food (mcg) 0.0 28.5 0.2 0.7 0.2 1.6 56.8 48.0 n/a 54.7 80.4 7.3 278 35
Folic acid (mcg) 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
Fructose n/a 1.9 n/a n/a n/a 0.0 1.9 n/a n/a 2.7 n/a n/a 6 1
Galactose n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a 3.0 n/a n/a n/a 0.0 1.5 n/a n/a 2.3 n/a n/a 7 1
Glutamic acid n/a 0.4 0.0 0.0 n/a 0.1 0.2 n/a n/a 0.3 0.8 1.5 3 0
Glycine n/a 0.0 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.0 0.2 0.2 1 0
Histidine n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.1 0.2 0 0
Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.0 0.3 0.1 0.0 1.4 0.1 0.7 2.0 n/a 0.5 1.4 0.2 7 1
Isoleucine n/a 0.0 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.0 0.2 0.4 1 0
Lactose n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Leucine n/a 0.0 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.0 0.5 0.7 1 0
Lysine n/a 0.1 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.0 0.2 0.6 1 0
Magnesium (mg) 0.0 15.0 1.5 2.6 7.7 3.7 33.3 38.4 n/a 14.3 32.8 24.2 173 22
Maltose n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 0.0 0.2 0.1 0.0 0.1 0.0 0.3 n/a n/a 0.1 0.3 0.0 1 0
Methionine n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.1 0.2 0 0
Monounsaturated Fat (g) 17.7 0.0 0.0 0.0 0.3 0.2 0.0 5.6 n/a 0.0 0.5 8.0 32 4
Niacin (mg) 0.0 0.2 0.0 0.0 0.1 0.0 1.0 15.2 n/a 1.2 2.0 0.2 20 2
Pantothenic acid (mg) 0.0 0.2 0.0 0.0 n/a 0.0 0.3 n/a n/a 0.4 1.1 0.7 3 0
Phenylalanine n/a 0.0 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.1 0.2 0.3 1 0
Phosphorus (mg) 0.0 43.5 9.2 2.0 10.5 8.3 74.5 259.2 n/a 30.9 106.6 229.9 775 97
Phytosterols n/a 22.5 n/a 0.9 1.4 1.2 n/a n/a n/a n/a n/a n/a 26 3
Polyunsaturated Fat (g) 7.9 0.0 0.0 0.0 0.1 0.1 0.2 2.0 n/a 0.1 0.8 1.0 12 2
Potassium (mg) 0.0 219.0 24.1 24.9 37.5 7.4 513.5 1,008.0 n/a 251.1 319.8 314.6 2,720 340
Proline n/a 0.0 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.0 0.4 0.7 1 0
Protein (g) 0.0 1.7 0.4 0.1 0.4 0.3 2.4 24.2 n/a 1.2 4.3 7.2 42 5
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 9.6 n/a 0.0 0.0 229.9 240 30
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.8 n/a 0.1 0.1 0.4 2 0
Saturated Fat (g) 2.1 0.1 0.0 0.0 0.0 0.0 0.1 3.1 n/a 0.0 0.3 17.3 23 3
Selenium (mcg) 0.0 0.8 0.9 0.0 0.1 2.1 0.4 21.1 n/a 0.1 1.1 4.4 31 4
Serine n/a 0.0 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.1 0.2 0.4 1 0
Sodium (mg) 0.0 6.0 1.0 0.8 3.5 0.1 3.9 1,372.8 n/a 4.8 529.7 99.2 2,022 253
Starch n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Stigmasterol (mg) 0.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Sucrose n/a 1.5 n/a n/a n/a 0.0 0.1 n/a n/a 0.0 n/a n/a 2 0
Sugar (g) 0.0 6.4 0.1 0.1 0.0 0.1 4.3 15.2 n/a 5.0 3.9 0.4 35 4
Theobromine (mg) 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
Thiamin (mg) 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.3 n/a 0.1 0.1 0.1 1 0
Threonine n/a 0.0 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.0 0.2 0.3 1 0
Tocopherol, alpha (mg) 4.9 0.0 0.0 0.0 0.1 0.1 0.2 0.3 n/a 1.9 0.1 0.8 8 1
Tocopherol, beta (mg) 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.1 n/a n/a 0 0
Tocopherol, delta (mg) 0.3 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 7.7 0.0 n/a n/a n/a 0.2 n/a n/a n/a 0.2 n/a n/a 8 1
Total Fat (g) 28.0 0.2 0.0 0.0 0.5 0.4 0.4 11.5 n/a 0.4 1.6 27.8 71 9
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.1 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.1 0 0
Tyrosine n/a 0.0 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.0 0.2 0.3 1 0
Valine n/a 0.0 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.0 0.2 0.5 1 0
Vitamin A, IU (IU) 0.0 3.0 0.5 0.0 26.7 0.3 392.0 28.8 n/a 3,725.9 1.6 856.7 5,036 629
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 1.3 0.0 19.6 9.6 n/a 186.8 0.0 234.7 452 57
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.8 1 0
Vitamin B-6 (mg) 0.0 0.2 0.1 0.0 0.0 0.0 0.4 0.6 n/a 0.3 0.1 0.1 2 0
Vitamin C (mg) 0.0 11.1 1.9 0.3 0.2 0.1 33.3 1.9 n/a 152.0 13.9 2.2 217 27
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 19.4 19 2
Water (g) 0.0 133.7 3.5 4.7 0.2 0.1 185.5 884.6 n/a 109.7 126.1 195.0 1,643 205
Zinc (mg) 0.0 0.3 0.1 0.0 0.1 0.1 0.6 1.3 n/a 0.3 0.6 1.2 5 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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