How Many Calories Are in Homemade Butternut Squash and Carrot Soup? Your Complete Guide

November 29, 2025 •

5 min read

According to various recipe sources, a serving of homemade butternut squash and carrot soup can range from under 100 calories for a light, broth-based version to over 300 calories if made with heavy cream and oil. Understanding the ingredients is key to determining how many calories are in homemade butternut squash and carrot soup.

Quick Summary

This article explores the wide calorie range of homemade butternut squash and carrot soup, explaining how different ingredients affect the nutritional outcome. It provides guidance on accurately calculating calories for your own recipe and offers strategies for creating a low-calorie, nutrient-dense version.

Key Points

Calorie Variation: Calories for homemade butternut squash and carrot soup are highly variable, ranging from under 100 to over 300 per serving depending on ingredients.
Fats are the Culprit: Added fats like oil, butter, and heavy cream are the primary drivers of higher calorie counts in homemade soup recipes.
Accurate Calculation: The best way to know your recipe's exact calorie count is to sum the calories of all ingredients and divide by the total number of servings.
Thickening Options: Achieve a creamy texture without heavy cream by using a high-speed blender, a roasted potato, or a small amount of low-fat milk.
Flavor with Spices: Use spices like cumin, ginger, and nutmeg to enhance flavor and depth, allowing you to reduce the need for high-calorie sweeteners or fats.
Nutrient-Dense Base: Butternut squash and carrots are naturally low-calorie and rich in Vitamin A, C, and fiber, making them a great foundation for a healthy meal.
Control Portions: Even a healthy soup can add up calorically if portion sizes are not managed, so always be mindful of serving sizes.

The Calorie Variability in Homemade Soup

Unlike pre-packaged foods with standardized nutrition labels, the calorie count for homemade butternut squash and carrot soup is not a single, fixed number. The final caloric value depends entirely on your specific recipe and portion size. While butternut squash and carrots themselves are low in calories and rich in nutrients, the additions you make—particularly fats and sweeteners—can drastically alter the overall energy density. This means a simple vegan version made with vegetable broth and a touch of olive oil will have a much different profile than a creamy, decadent recipe featuring heavy cream and butter.

Factors That Impact the Final Calorie Count

Several key ingredients can increase or decrease the calorie content of your soup:

Added Fats: Sautéing vegetables in generous amounts of butter or olive oil significantly increases calories. A single tablespoon of olive oil adds around 120 calories, and that number multiplies quickly. Substituting with a low-calorie cooking spray or water can help reduce this.
Dairy and Cream: Heavy cream is a common ingredient for achieving a rich, velvety texture, but it is very high in calories. Alternatives like low-fat milk, coconut milk, or even blending a cooked potato into the soup can achieve a creamy consistency with fewer calories.
Sweeteners: Ingredients like maple syrup, brown sugar, or honey, while adding a delicious sweetness, also add calories. The natural sweetness of the carrots and butternut squash often provides enough flavor on its own, or you can use a small amount of a low-calorie alternative.
Stock Choice: Using a standard chicken or vegetable broth is generally low-calorie. However, using a heavier stock or adding bouillon with higher sodium and fat content can increase the total. Always check the labels for the specific stock you are using.
Protein Additions: Some recipes include protein sources like lentils or chickpeas. While this adds nutritional value and satiety, it will also increase the overall calorie count. This trade-off, however, often makes the soup a more complete meal.

How to Calculate Calories for Your Custom Recipe

To get the most accurate calorie count for your homemade butternut squash and carrot soup, you should use the calorie-counting method for bulk recipes.

Gather Ingredient Data: Look up the calorie count for every single ingredient in your recipe (e.g., butternut squash, carrots, onions, oil, cream). The United States Department of Agriculture (USDA) food database is a reliable source for this information.
Sum Total Calories: Add up the total calories from all your ingredients to get the grand total for the entire batch of soup.
Weigh the Final Batch: After cooking, weigh your entire pot of soup in grams or ounces. This will be your total weight for the recipe.
Calculate Calories per Serving: Divide the total number of calories by the total weight of the soup to find the calories per gram or ounce. For example, if your soup is 1000 grams and contains 1000 calories, you have 1 calorie per gram.
Log Your Portion: When you eat, weigh your serving and multiply it by the calories per unit. A 300-gram bowl in the above example would be 300 calories.

Low-Calorie vs. High-Calorie Butternut Squash Soup


Feature	Low-Calorie Version	High-Calorie Version
Preparation	Sauté vegetables in water or cooking spray.	Sauté vegetables in generous amounts of olive oil or butter.
Creaminess	Blend with vegetable broth, a roasted potato, or a small amount of low-fat milk.	Finish with a large portion of heavy cream or full-fat coconut milk.
Sweeteners	Rely on the natural sweetness of the vegetables.	Add maple syrup, honey, or brown sugar for extra sweetness.
Toppings	Garnished with fresh herbs, spices, or a sprinkle of toasted pumpkin seeds.	Topped with a large dollop of crème fraîche, croutons, or cheese.
Average Calories	Typically under 150 kcal per serving.	Can easily exceed 300 kcal per serving.

Tips for Making a Lower-Calorie Version

Here are some practical tips for creating a delicious and healthy homemade butternut squash and carrot soup without the extra calories:

Start with Roasting: Roasting the vegetables intensifies their natural sweetness, allowing you to reduce or eliminate added sweeteners. It also creates a richer flavor profile without extra fat.
Use Spices: Elevate the flavor with spices and herbs instead of relying on high-calorie ingredients. Cumin, nutmeg, ginger, and cinnamon all pair beautifully with butternut squash and carrot soup. You can explore how spices impact nutrition and flavor through resources like the Cleveland Clinic's nutritional guides, which often include healthy soup recipes.
Choose the Right Stock: Opt for a low-sodium, low-fat vegetable broth to form the base of your soup, which keeps the calorie count minimal while providing a rich flavor.
Thicken Naturally: Instead of cream, use the soup's own ingredients to thicken it. A high-speed blender can create an incredibly smooth, creamy texture. You can also blend in a small amount of cooked red lentils or chickpeas for added creaminess and protein.
Monitor Portion Size: While the soup may be low-calorie, portion size still matters. Be mindful of the amount you serve yourself, especially if you're tracking your intake.

A Nutrient-Dense and Delicious Meal

Homemade butternut squash and carrot soup is an excellent choice for a healthy, satisfying meal. Both ingredients are loaded with important nutrients, including Vitamin A, Vitamin C, and dietary fiber. By being mindful of your additions, you can enjoy a comforting, flavorful soup that supports your health and wellness goals. Whether you prefer a light, vegan option or a heartier, cream-based recipe, you have the power to control its nutritional profile. The key is knowing what goes into your pot and how each ingredient contributes to the final calorie count.

Conclusion

Ultimately, the number of calories in homemade butternut squash and carrot soup is in your control. While the base ingredients are low in calories and packed with vitamins, the additions of fats like oil, butter, and heavy cream can significantly increase the total. For a lower-calorie option, opt for a broth-based soup and use natural thickening methods like blending or adding lentils. By carefully selecting your ingredients and calculating the nutritional value, you can create a delicious, healthy, and satisfying soup that fits your dietary needs.

Frequently Asked Questions

Yes, it is generally very healthy. Butternut squash and carrots are rich in vitamins, fiber, and antioxidants. By controlling high-calorie additions like heavy cream and butter, you can make a nutritious, low-calorie meal.

Adding heavy cream significantly increases the calorie count due to its high-fat content. For example, a single tablespoon of heavy cream adds about 50 calories. A full-fat version can be twice as caloric as a broth-based one.

Yes, absolutely. A vegan butternut squash and carrot soup can be very low in calories by using vegetable broth instead of chicken broth and opting for non-dairy, low-calorie creamy alternatives like light coconut milk or blended cashews.

Homemade soup gives you full control over ingredients, allowing you to create a much healthier, lower-calorie version. Store-bought soups often contain added sugars, sodium, and preservatives, which can increase their calorie count without adding significant nutritional value.

To thicken the soup without adding significant calories, you can blend in a pre-cooked potato, add a small amount of red lentils while cooking, or simply use a high-powered blender to create a smooth, creamy texture from the vegetables themselves.

Roasting vegetables does not add calories unless you use a lot of oil. Roasting caramelizes the natural sugars in the vegetables, intensifying their flavor and sweetness, which can allow you to use less oil and no added sweeteners, potentially lowering the total calorie count.

For healthy toppings, consider a sprinkle of toasted pumpkin seeds, a dollop of low-fat Greek yogurt, fresh herbs like parsley or chives, a swirl of extra virgin olive oil, or a dash of black pepper. These add flavor and texture without excessive calories.

Homemade butternut squash and carrot soup can be stored in an airtight container in the refrigerator for 3-4 days. It can also be frozen for up to 3 months, making it an excellent option for meal prep.