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Pumpkin soup
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Pumpkin soup

David Janitzek
David Janitzek
Gemüse/Gemüse frisch Żywność i napoje na bazie roślin Żywność na bazie roślin Tłuszcze Tłuszcze roślinne Produkty drzewa oliwnego Oleje roślinne Oliwa z oliwek Gemüse/Kräuter Soup Stew
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
25 min
Number of portions
2
Cena (Walmart)
$0.86
Cost of one portion
$0.43
Number of ingredients needed for preparation
10
Total calories
125
Calories per 1 portion
62 kcal
Amount of protein per portion
3g
Amount of fat per portion
2g
Amount of carbohydrates per portion
8g
Amount of fiber per portion
2g
Glycemic Index (GI)
IG 47
Glycemic Load (GL)
GL 2.8
Prices calculated for Walmart
$0.43 / serving
$0.86 (Number of portions: 2)
Pumpkin soup
Specialist Verified
Kcal
62 kcal
Protein 23%
3 g
Fat 16%
2.1 g
Carbohydrates 60%
7.8 g
fiber: 1.8 g IG: 47

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Ingredients

Ingredients

Calculate for portions:
Onion

Onion

#Onion #Vegan #Vegetarian #Gluten-free #Lactose-Free
0.25 Piece (0.25 Piece (0.3 g)) • 0 kcal • $0.05
Onion
B: 0g
T: 0g
W: 0g
0 kcal
Garlic

Garlic

#DASH Diet #Heart Health #Chickpea #Vegan #Vegetarian
0.5 Tooth (0.5 Tooth (0.5 g)) • 1 kcal • $0.01
Garlic
B: 0.1g
T: 0g
W: 0.2g
1 kcal
Pumpkin, raw

Pumpkin, raw

#Raw
90 Gram (90 Gram) • 22 kcal • $0.16
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome
B: 1g
T: 0.1g
W: 4.2g
22 kcal
Potatoes

Potatoes

#DASH Diet #Heart Health #Potatoes #Vegan #Vegetarian
0.5 Piece (0.5 Piece (0.5 g)) • 0 kcal • $0.04
Potato
B: 0g
T: 0g
W: 0.1g
0 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
1 Tablespoon (1 Tablespoon (1 g)) • 9 kcal • $0.13
Olive
B: 0g
T: 1g
W: 0g
9 kcal
Saffron Threads

Saffron Threads

0.5 Pinch (0.5 Pinch (0.5 g)) • 2 kcal
Saffron
B: 0.1g
T: 0.1g
W: 0.4g
2 kcal
Iodized Salt

Iodized Salt

#Iodized Salt #Yoded Salt
0.5 Pinch (0.5 Pinch (0.5 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Cow’s Milk 1.5%

Cow’s Milk 1.5%

#Healthy Diet #Heart-healthy Foods #Nutrition
55 Mililiter (55 Mililiter (55 g)) • 26 kcal • $0.06
Milk Lactose
B: 1.9g
T: 0.9g
W: 2.8g
26 kcal
Nutmeg

Nutmeg

#DASH Diet #Heart Health #Nuts And Seeds #Vegan #Vegetarian
0.5 Pinch (0.5 Pinch (0.5 g)) • 3 kcal
Nuts
B: 0.1g
T: 0.2g
W: 0.3g
3 kcal
Thyme, fresh

Thyme, fresh

#Raw #Fresh #Vegan #Vegetarian #Gluten-free
0.5 Teaspoon (0.5 Teaspoon (0.5 g)) • 0 kcal • $0.01
Mugwort-Celery-Spice Syndrome
B: 0g
T: 0g
W: 0.1g
0 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Pumpkin soup

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
0,39 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,39 €
100 kcal 0,63 €
20 g protein 2,59 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
0,39 € 0,39 € 0,78 € 1,56 €
Lidl +3%
0,40 € 0,40 € 0,80 € 1,60 €
Tesco +10%
0,43 € 0,43 € 0,86 € 1,72 €
Carrefour +13%
0,44 € 0,44 € 0,88 € 1,76 €
SPAR +18%
0,46 € 0,46 € 0,92 € 1,84 €

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Peel the onion and garlic cloves and chop finely. Cut the pumpkin flesh into cubes that are not too small. Wash the potatoes, peel them and also dice them.

Recipe preparation steps

1
Peel and finely chop the onion and garlic, cut the pumpkin flesh into medium-sized cubes, and wash, peel, and dice the potato.
2
Heat the olive oil in a pot, sauté the onion and garlic until translucent, then add the pumpkin and potato cubes and pour in 200 ml of water.
3
Grind the saffron threads with a pinch of iodized salt in a mortar, add to the pot, and simmer the soup gently for about 20 minutes until the vegetables are tender.
4
Blend the soup until smooth while pouring in the milk, then reheat gently without boiling and season with salt, nutmeg, and fresh thyme.
Contains allergens 14
Meat Sulphites Onion Garlic Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Potato Olive Saffron Iodine Milk Lactose Nuts

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
62 kcal
Protein 3g (19% kcal)
Fat 2.1g (31% kcal)
Carbs 7.8g (50% kcal)
Protein
3g
Fat
2.1g
Carbs
7.8g
Fiber
1.8g
Pumpkin soup
Bio-Analysis Recipe

Pumpkin soup

62 kcal B: 3g T: 2.1g W: 7.8g 1.8g fib.
Glycemic Load
IG 47 ŁG 3
Low
Workout Window
30-60 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 161 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Low (2.8)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 8 µU/mL 10 µU/mL 10 µU/mL 9 µU/mL 8 µU/mL 7 µU/mL 6 µU/mL 6 µU/mL 86 mg/dL 91 mg/dL 95 mg/dL 96 mg/dL 94 mg/dL 91 mg/dL 89 mg/dL 87 mg/dL 86 mg/dL 96 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 2.8) promotes stable blood glucose with a gentle peak around 96 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
2.8 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
47
Glucose peak
96
mg/dL
P+F+Fiber buffer
1
🛡️ Glycemic buffering in this meal
Protein (3 g), fat (2.1 g), and dietary fiber (1.8 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 6 g
Simple sugars: 3.5 g Slowing fiber: 1.8 g
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