How many calories are in a bowl of squash soup?

November 29, 2025 •

3 min read

According to nutritional data, a simple, homemade butternut squash soup can have as few as 90-130 calories per cup, while restaurant and creamy versions can exceed 400 calories per bowl. Understanding how ingredients affect the final count is key when asking how many calories are in a bowl of squash soup.

Quick Summary

The calorie count for a bowl of squash soup varies significantly based on ingredients. Factors like added creams, oils, broth type, and portion size all play a critical role in the final nutritional value.

Key Points

Significant Range: The calorie count for squash soup varies greatly, from as low as 90 to over 400 calories per bowl, depending on ingredients.
Homemade Advantage: Making squash soup at home offers complete control over ingredients, allowing for a much lower calorie count by reducing added fats and heavy creams.
Dairy is Key: The biggest driver of high calories in squash soup is the use of heavy cream, full-fat coconut milk, or excessive butter.
Healthy Substitutions: Low-fat dairy, yogurt, or vegetable broth can be used to make the soup creamy without significantly increasing calories.
Beware of Garnishes: High-calorie toppings like croutons, cheese, and extra butter can unexpectedly boost the calorie count of your soup.
Roast for Flavor: Roasting the squash intensifies its natural sweetness, reducing the need for added sugar and fats.
Restaurant Variation: Be cautious with restaurant-prepared soups, as they often contain higher amounts of fat and cream for richer flavor.

Calorie Breakdown for Different Squash Soup Recipes

Determining how many calories are in a bowl of squash soup is more complex than it appears, as the final number is heavily dependent on the specific ingredients and preparation method. A basic, broth-based soup will be much lower in calories than a rich, creamy version with added fats. The key is to examine the different components and how they contribute to the overall calorie load.

For example, a simple vegan squash soup might use vegetable broth and a small amount of oil, keeping the calories low, often under 200 per serving. However, a gourmet restaurant's butternut squash bisque could be made with heavy cream, butter, and topped with high-calorie garnishes, pushing the count to over 400 calories for the same-sized bowl. This wide range highlights the importance of checking a specific recipe or nutrition label if tracking intake is a priority.

Homemade vs. Restaurant vs. Canned

One of the biggest factors influencing the calorie count is whether the soup is homemade, from a restaurant, or canned. Homemade versions offer the most control, allowing you to choose ingredients and portion sizes. Restaurant soups, while delicious, often prioritize flavor and texture over low-calorie options, frequently using large amounts of heavy cream and butter. Canned soups can be a mixed bag; some are low-calorie and simple, while others are high in sodium and may contain hidden sugars or fats. Always check the nutritional information on the can to be sure.

Ingredients that Impact Calorie Content

Several key ingredients can drastically change the calorie profile of squash soup:

Cream or Milk: Heavy cream and coconut milk are common additions for creaminess, but they also substantially increase the calorie count due. Switching to skim milk or a dairy-free alternative like oat milk can lower this impact.
Added Fats: Oil or butter used for sautéing the aromatics (onions, garlic) can add calories. Roasting the squash instead of sautéing can reduce the need for significant added oil.
Thickeners: While squash naturally thickens the soup when blended, some recipes use flour or cornstarch for a thicker consistency, adding a small number of carbohydrates and calories.
Garnishes and Toppings: Toppings such as croutons, toasted nuts (e.g., pecans or almonds), seeds (pumpkin seeds), or a swirl of crème fraîche can add a surprising number of calories and fat.
Sweeteners: Some recipes call for a touch of maple syrup, brown sugar, or honey to enhance the squash's natural sweetness. This adds calories from sugar.

Comparison of Squash Soup Types


Soup Type	Primary Ingredients	Estimated Calories (per 1 cup)	Key Calorie Sources
Simple Vegan	Butternut squash, vegetable broth, onions, spices, small amount of oil	~100-170	Squash, small amount of oil
Creamy Dairy-Based	Butternut squash, chicken broth, heavy cream, butter, spices	~210-270	Heavy cream, butter
Restaurant Bisque	Butternut squash, butter, heavy cream, stock, optional cheese or croutons	~390-410+	Heavy cream, butter, optional toppings

Tips for a Healthier Squash Soup

Use Low-Fat or Fat-Free Broth: Opt for a low-sodium vegetable or chicken broth instead of a full-fat version.
Substitute Dairy: Replace heavy cream with low-fat yogurt, a small amount of low-fat coconut milk, or even a cannellini bean purée to maintain creaminess with fewer calories.
Roast the Squash: Roasting the squash before puréeing intensifies its flavor and reduces the need for added fats. You can use minimal olive oil during roasting.
Control Toppings: Limit or choose low-calorie garnishes. A sprinkle of fresh herbs like sage or parsley, a dash of nutmeg, or a few toasted pumpkin seeds can add flavor without excess calories.

Conclusion

The calorie content of a bowl of squash soup is highly variable, ranging from under 100 to over 400 depending on the preparation. While a simple, homemade version using broth and minimal fat is a very healthy and low-calorie option, restaurant and gourmet recipes tend to be significantly higher due to the use of heavy cream, butter, and other calorie-dense ingredients. To control the calorie count, the best approach is to make it at home, using low-fat dairy or dairy-free substitutes, limiting added fats and sugars, and being mindful of toppings. This allows you to enjoy the rich, satisfying flavor of squash soup while keeping your dietary goals in mind. For more information on nutritional content, you can consult reliable sources like the Mayo Clinic.

Frequently Asked Questions

The lowest calorie way to make squash soup is to use vegetable broth, roast the squash with minimal oil, and thicken it naturally by blending without adding any cream or heavy dairy.

No, not all squash soups are low-calorie. While the squash itself is low in calories, additions like heavy cream, butter, and certain toppings can increase the calorie count significantly.

Yes, adding milk or cream substantially increases the calorie content. A bowl of soup with heavy cream can have more than twice the calories of a broth-based version.

To reduce calories, you can substitute heavy cream with lighter options like low-fat milk, yogurt, or a dairy-free alternative like unsweetened oat or almond milk.

Roasting the squash itself doesn't change the calories, but it can intensify flavor, potentially allowing you to use less oil and other calorie-dense ingredients during preparation.

Common high-calorie additions include heavy cream, excessive amounts of butter or oil, sugary syrups, toasted nuts, cheese, and croutons used as garnishes.

Yes, you can use canned squash. The calorie content will depend on the brand and if any ingredients have been added. Always check the nutrition label for specifics, but it is often comparable to or slightly higher than homemade pureed squash.