Pumpkin Soup
The velvety autumn soup with an inviting orange colour and a warm, sweet flavour. The most common question: does the sweet taste of pumpkin raise blood sugar quickly? Pumpkin is rich in water and has a medium glycemic index (≈51), but because a portion contains a moderate amount of net carbohydrate, its actual glycemic load stays low and comfortable when eaten in moderation.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have a medium bowl as a nourishing start to lunch, topped with a handful of pumpkin seeds for extra zinc and healthy fats that slow digestion.
Best preparation methods
Roast pumpkin cubes in the oven with olive oil, cinnamon and nutmeg before blending them with the broth; roasting caramelises the natural sugars, so no added sugar or flavourings are needed.
Important Nutritional Note
Replace heavy cooking cream with light coconut milk or natural yoghurt, to reduce saturated fat and enjoy a light, velvety creaminess.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 71 kcal | 177.5 kcal |
| Protein | 1.8 g | 4.5 g |
| Carbohydrate | 12 g | 30 g |
| Available carbohydrate | 10.1 g | 25.2 g |
| Fat | 2.2 g | 5.5 g |
| Dietary fibre | 1.9 g | 4.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Soups & home-cooked dishes with a glycemic index (14), it ranks 11 (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Pumpkin Soup good for weight loss?
It can fit a balanced plan with portion control: a 250 g portion gives 178 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Pumpkin Soup affect blood sugar?
Its glycemic index is 51 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 250 g portion has a glycemic load of 12.9 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Pumpkin Soup?
A typical 250 g portion of Pumpkin Soup provides about 178 kcal, 4.5 g protein, 30 g carbohydrate, 5.5 g fat and 4.8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.