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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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