How many calories are in Pumpkin Soup?

One serving has 133 kcal. The recipe makes 6 servings (1 cup each).

How much protein is in Pumpkin Soup?

8 g of protein per serving, with 17 g of carbohydrates and 2 g of fat.

What do I need to make Pumpkin Soup?

7 ingredients: 3 cups water, 1/4 pound beef round roast, thawed, sliced thinly, 2 cans low-sodium pumpkin (about 30 ounces), 2 tablespoons maple syrup (or 2 tablespoons brown sugar), 1/4 teaspoon black pepper and 1/2 teaspoon cinnamon (optional) ….

Pumpkin Soup

Name: Pumpkin Soup
Yield: 6 servings
Ingredients: 3 cups water; 1/4 pound beef round roast, thawed, sliced thinly; 2 cans low-sodium pumpkin (about 30 ounces); 2 tablespoons maple syrup (or 2 tablespoons brown sugar); 1/4 teaspoon black pepper; 1/2 teaspoon cinnamon (optional); 1/4 cup onions, diced

Canned pumpkin tastes good and is easy to use. The blend of ingredients in this soup gives it a hint of sweetness.

133kcal per serving

8 gprotein

17 gcarbohydrates

2 gfat

6servings (1 cup)

Ingredients

3 cups water
1/4 pound beef round roast, thawed, sliced thinly
2 cans low-sodium pumpkin (about 30 ounces) nutrition facts
2 tablespoons maple syrup (or 2 tablespoons brown sugar) nutrition facts
1/4 teaspoon black pepper nutrition facts
1/2 teaspoon cinnamon (optional) nutrition facts
1/4 cup onions, diced nutrition facts

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	133 kcal
Total fat	2 g	3%
Saturated fat	1 g	5%
Cholesterol	14 mg	5%
Sodium	18 mg	0.8%
Total carbohydrates	17 g	6%
Dietary fiber	4 g	14%
Total sugars	9 g
Added sugars	4 g	8%
Protein	8 g	16%
Vitamin D	0 µg	0%
Calcium	52 mg	4%
Iron	2 mg	11%
Potassium	345 mg	7%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

Directions

In a medium-sized pot, bring water to a boil.
Add beef roast to boiling water. Boil for 5 to 10 minutes.
Add pumpkin, maple syrup, and pepper to pot. If using cinnamon, add that too. Mix well.
Lower heat and cook for about 10 minutes.
Put 2 teaspoons of onion on top of each bowl of soup. Serve hot.

Notes

Tip for cooking beef roast: The recommended safe minimum internal temperature for beef roast is 145 °F, as measured with a food thermometer. See how to make this recipe and more on USDA’s MyPlate Kitchen YouTube site. Learn more about: Pumpkins Onions

Source

A Harvest of Recipes with USDA Foods USDA Food Distribution Program on Indian Reservations

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/pumpkin-soup-0, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.