Is Pumpkin Soup high in carbohydrates? Unpacking the Nutrition Facts

Pumpkin is a nutrient-dense food, with one cup of cooked pumpkin containing just under 50 calories and being over 90% water. However, when it comes to a finished bowl, many people wonder: Is Pumpkin Soup high in carbohydrates? The answer depends heavily on how the soup is prepared, as added ingredients can drastically change its nutritional profile.

Quick Summary

The carbohydrate content of pumpkin soup is highly variable and depends on the recipe and ingredients used. While pumpkin itself is relatively low in calories, additions like cream, milk, flour, or potatoes can increase the carb count significantly. It is possible to prepare a delicious, low-carb version with simple modifications.

Key Points

• Recipe Dependent: A soup's carb content hinges on added ingredients like cream, sugar, and starchy vegetables, not just the pumpkin itself.

• Low-Carb Options: Substituting high-carb additions with low-carb alternatives like cauliflower, coconut milk, or heavy cream can significantly reduce the total carbohydrates.

• Rich in Nutrients: Pumpkin soup provides ample Vitamin A, fiber, potassium, and antioxidants, supporting eye health, digestion, and immunity.

• Low Glycemic Load: While pumpkin has a high glycemic index, a typical serving has a low glycemic load, preventing a major blood sugar spike.

• Watch for Hidden Carbs: Be wary of pre-made or canned versions that may contain added sugars and high-sodium content; homemade is best for full control.

• Weight Loss Friendly: When prepared simply with low-calorie ingredients and no excess fat, pumpkin soup is a filling, weight-loss-friendly meal.

The Carb Controversy: Standard vs. Modified Recipes

At its core, pumpkin is a starchy vegetable, and therefore contains carbohydrates. But a basic pumpkin-and-stock soup has a significantly different nutritional makeup than a creamy, decadent version with added ingredients. Understanding which components contribute to the carb count is key to controlling your intake.

The Basic Pumpkin Profile

As a foundational ingredient, pumpkin is an excellent, low-calorie choice. A single cup of cooked pumpkin offers approximately 12 grams of carbs and 3 grams of fiber, which helps promote satiety and digestive health. It is also a powerhouse of vitamins and minerals, including a substantial amount of Vitamin A, Vitamin C, and potassium. For individuals with diabetes, it's important to note that while pumpkin has a high glycemic index (GI), its glycemic load (GL) is low, meaning a standard portion is unlikely to cause a large blood sugar spike.

Additions That Increase Carb Count

The nutritional value of pumpkin soup can change dramatically depending on the recipe. High-carb culprits often include:

• Cream or Milk: Used for a richer, creamier texture, these dairy products add calories and, depending on the type, extra carbs.
• Flour or Starch-Based Thickeners: Some recipes call for a roux or cornstarch to thicken the soup, adding empty calories and carbs.
• Starchy Vegetables: Adding potatoes or other root vegetables for bulk will naturally increase the carbohydrate load.
• Added Sugars: Sweeteners like maple syrup or honey, sometimes used in savory recipes, contribute significant amounts of sugar.
• Canned Pumpkin: Some canned pumpkin purees contain added sugars or other ingredients, so it’s essential to check the label.

Making Smarter Choices: Lowering the Carbohydrate Load

For those on a low-carb diet, or simply seeking a healthier version, several modifications can be made without sacrificing flavor or creaminess.

Ingredient Swaps for a Low-Carb Bowl

• Low-Carb Vegetables: Reduce the amount of pumpkin and substitute with lower-carb vegetables like cauliflower or butternut squash.
• Creamy Alternatives: For a silky texture without high-carb dairy, use full-fat coconut milk, heavy cream, or even a scoop of Greek yogurt in a dairy-friendly recipe.
• Natural Thickeners: Avoid flour or cornstarch. The fiber from pureeing the vegetables and the addition of healthy fats from coconut milk or cream will provide enough body. Some recipes use lentils for thickness and an added fiber and protein boost.
• Sugar-Free Seasoning: Flavor the soup with savory spices like cumin, ginger, and turmeric instead of adding sugar.
• Low-Sodium Broth: Opt for a low-sodium broth to avoid excess salt, which can be an issue with some store-bought varieties.

Comparison Table: Standard Creamy vs. Low-Carb Pumpkin Soup

Feature	Standard Creamy Pumpkin Soup	Low-Carb Friendly Pumpkin Soup
Carb Content	25-35g per serving	Under 10g per serving
Key Ingredients	Pumpkin, potatoes, cream, flour	Pumpkin, cauliflower, coconut milk or heavy cream
Thickener	Flour or roux	Natural vegetable fiber, healthy fats
Liquid	Vegetable or chicken stock, milk	Low-sodium vegetable or chicken stock, coconut milk
Flavoring	Added sugars, salt, traditional spices	Savory spices (cumin, ginger), herbs

The Health Benefits Beyond the Carbs

No matter the carbohydrate content, pumpkin soup, when prepared properly, offers an abundance of health benefits. The star of the show is the pumpkin itself, which is rich in:

• Vitamin A and Antioxidants: The vibrant orange color comes from beta-carotene, which your body converts into Vitamin A. This powerful antioxidant supports eye health and bolsters the immune system.
• Fiber: Pumpkin provides a good source of dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar.
• Potassium: This essential mineral helps support healthy blood pressure and heart function.
• Vitamins and Minerals: Pumpkin is also a good source of Vitamin C, E, iron, and folate, all of which contribute to overall wellness.

How to Enjoy Pumpkin Soup on a Diet

Enjoying pumpkin soup while managing your carbohydrate intake is simple with a little planning. For a low-carb diet, it’s best to make your own soup from scratch so you can control every ingredient. Use fresh pumpkin (or ensure your canned puree has no additives) and embrace flavorful herbs and spices over sugar. You can also add high-protein elements like lentils or top with roasted pumpkin seeds for extra crunch and nutrients.

Conclusion: It's All in the Recipe

So, is pumpkin soup high in carbohydrates? Ultimately, the answer is a matter of preparation. While a creamy, potato-heavy recipe can be carb-dense, a simple, homemade version focused on natural ingredients offers a wealth of nutrition for a relatively low-carb count. By being mindful of ingredient choices—opting for healthy fats, low-sodium stock, and savory spices—pumpkin soup can be a wholesome, diet-friendly meal that delivers impressive health benefits. It is a testament to the fact that with just a few modifications, a comforting classic can fit into virtually any healthy eating plan.

Optional Outbound Link

For more information on the wide-ranging health benefits of pumpkin, you can read more at Healthline.

References

• Healthline. "9 Impressive Health Benefits of Pumpkin." August 4, 2025.
• Thinlicious. "Simple Pumpkin Soup With Coconut Milk (Vegan Friendly)." October 27, 2021.
• HealthXchange. "Pumpkin: Health Benefits and Nutrition Facts."
• Diabetes New Zealand. "Pumpkin Soup." July 23, 2025.
• Fitelo. "Weight Loss Pumpkin Soup Recipe For Cold Winters." November 7, 2024.
• Taste of Home. "20 Diabetic-Friendly Pumpkin Recipes." November 4, 2024.
• Noshtastic. "BEST Low Carb Pumpkin Soup Recipe." October 8, 2018.
• SAPJE. "7 Benefits of Pumpkin Soup for Your Health." September 13, 2023.

Frequently Asked Questions

Is pumpkin soup good for a low-carb diet?

Yes, pumpkin soup can be excellent for a low-carb diet, but only if you use a recipe designed for low-carb eating. Avoid high-carb additives like potatoes, flour, and sugar, and opt for healthy fats from coconut milk or heavy cream instead of dairy milk.

Does pumpkin soup affect blood sugar levels?

Pumpkin soup prepared with minimal ingredients is unlikely to significantly affect blood sugar. While pumpkin has a high glycemic index, a standard serving has a low glycemic load, which better reflects its impact on blood sugar. Portion control is key.

Is canned pumpkin soup healthier than homemade?

Homemade pumpkin soup is generally healthier because you have full control over the ingredients. Store-bought canned soups can be high in sodium, and some canned purees have added sugars. Making your own from fresh pumpkin ensures the highest nutritional quality.

What is the best way to thicken low-carb pumpkin soup?

The best ways to thicken a low-carb pumpkin soup are by blending the vegetables to a smooth puree, or by adding full-fat coconut milk or heavy cream. Some recipes also incorporate cooked cauliflower to add thickness without the carbs.

How can I boost the fiber in my pumpkin soup?

To boost the fiber, you can add red lentils or other legumes, or leave the skins on some of the pumpkin and other root vegetables like sweet potato before blending. Toppings like toasted pumpkin seeds and crispy chickpeas are also great high-fiber additions.

Is pumpkin soup good for weight loss?

Pumpkin soup can be good for weight loss because it is low in calories and high in fiber, which promotes a feeling of fullness. This helps reduce appetite and overall food intake, especially when made without excess fats and sugars.

What are some low-carb ingredients to add to pumpkin soup?

Low-carb ingredients include cauliflower for bulk, full-fat coconut milk or heavy cream for creaminess, and flavorful spices like cumin, ginger, and turmeric. Toppings like roasted pumpkin seeds, herbs, and a drizzle of olive oil also work well.