Pumpkin soup can be a nutritious and delicious addition to a healthy diet. Here is a quick overview of the benefits and drawbacks of pumpkin soup for weight loss.
Benefits of Pumpkin Soup for Weight Loss
There are several reasons why pumpkin soup may aid weight loss efforts:
- Low calorie – A 1 cup serving of plain pumpkin soup contains around 100 calories, so it’s a low calorie food.
- High fiber – Pumpkin is a good source of fiber which helps fill you up on fewer calories.
- Nutrient-rich – Pumpkin provides vitamins A and C, potassium, and other nutrients with minimal calories.
- Satisfying – The creamy texture and savory flavor make it a satisfying meal starter.
- Versatile – It can be part of many different eating plans, including low-carb and vegetarian diets.
Potential Drawbacks of Pumpkin Soup
There are a few potential downsides to keep in mind:
- High sodium – Many canned and restaurant pumpkin soups are high in added sodium.
- High calories – Creamy pumpkin soups made with full-fat coconut milk, heavy cream or other high-calorie ingredients can be high in calories.
- Low protein – Pumpkin soup is not a significant source of protein, so make sure to balance it with other protein foods.
- Low satiety – Despite being nutrient-dense, liquids like soup may not be as filling as solid foods for some people.
Tips for Making Pumpkin Soup Part of a Healthy Diet
Here are some tips to enjoy pumpkin soup as part of a healthy diet:
- Make homemade – Prepare pumpkin soup yourself using fresh or canned pumpkin to control ingredients.
- Watch sodium – Choose low-sodium or no-salt-added canned pumpkin and broth.
- Boost nutrition – Mix in veggies like spinach, carrots or sweet potato.
- Add protein – Top with nuts, seeds, roasted chickpeas or Greek yogurt for more protein.
- Portion control – Stick to 1 cup servings to keep calories in check.
- Avoid heavy creams – Use low-fat milk or small amounts of cream instead.
Nutrition Facts for Pumpkin Soup
Here is the nutrition information for a 1 cup serving of basic homemade pumpkin soup made with canned pumpkin, onion, garlic, broth and seasonings:
| Nutrient | Amount |
|---|---|
| Calories | 100 |
| Carbohydrates | 16 g |
| Fiber | 3 g |
| Protein | 3 g |
| Fat | 2 g |
| Vitamin A | 200% DV |
| Vitamin C | 15% DV |
| Potassium | 10% DV |
| Sodium | 5% DV |
DV = Daily Value
Sample Meal Plan with Pumpkin Soup
Here is a sample 1,200 calorie meal plan incorporating pumpkin soup:
| Meal | Foods |
|---|---|
| Breakfast | 1 cup Greek yogurt with 1/2 cup berries and 1 tbsp chopped nuts |
| Lunch | 1 cup pumpkin soup with side salad |
| Snack | 1 medium apple with 1 oz low-fat cheese |
| Dinner | 3 oz grilled chicken breast, 1/2 cup roasted veggies, 1/2 cup brown rice |
| Dessert | 1/2 cup low-fat ice cream |
Benefits of this Meal Plan
- Approximately 1,200 calories for weight loss
- Includes pumpkin soup as an appetizer
- Features lean protein, whole grains, fruits and vegetables
- Room for a daily treat in moderation
Conclusion
Pumpkin soup can be a nutritious addition to a healthy diet when prepared with low-calorie, nutrient-dense ingredients. Stick to 1 cup portions and pair it with lean proteins, veggies, fruits, whole grains and healthy fats for a balanced approach that supports weight loss. Pay attention to sodium content if using canned varieties. Making homemade pumpkin soup lets you control the ingredients for the healthiest option.