Pumpkin soup

Also known as: Canh bí ngô · Soups & broths · 300 g serving · 12 min total

Good choice

Tô canh bí ngô ~70 kcal/300g: xơ 2.4g, đường bí 5g; nước 480mg natri.

Lời khuyên: Nêm nhẹ. Kèm đạm. Không thắng đường.

21 kcal per serving

Protein 0.9 g · Carbs 4.6 g · Fat 0.2 g · Fibre 0.6 g · Sugars 2.3 g · Sodium 622.1 mg

Where the calories come from

Protein0.89 g · 15%
Carbohydrate4.6 g · 78%
Fat0.18 g · 7%

Estimated, per 300 g serving.

Daily Value at a glance

Protein2 % % Daily Value

Fibre2 % % Daily Value

Sodium27 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 300 g Estimated

Nutrient	Amount	% Daily Value
Energy	21.3 kcal	1%
Protein	0.9 g	2%
Carbohydrate	4.6 g	2%
of which net carbs (carbs minus fibre)	4.0 g	—
of which sugars	2.3 g	—
of which added sugars	0.0 g	0%
Fat	0.2 g	0%
of which saturated fat	0.1 g	1%
Fibre	0.6 g	2%
Sodium	622.2 mg	27%

Where the calories come from

Protein 17% · Carbohydrate 86% · Fat 8% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	180.9 µg RAE	20%
Vitamin C	3.4 mg	4%
Vitamin E	0.4 mg	3%
Vitamin K	1.9 µg	2%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.5 mg	3%
Folate (B9)	4.9 µg	1%
Calcium	14.4 mg	1%
Iron	0.4 mg	2%
Magnesium	7.0 mg	2%
Phosphorus	22.5 mg	2%
Potassium	164.1 mg	3%
Zinc	0.2 mg	2%
Selenium	0.1 µg	0%
Copper	0.1 mg	11%
Manganese	0.1 mg	4%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 300 g serving — estimated.

Fair

Health score

52 / 100 · Fair

Formula: protective index 52 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 52, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	7.1 kcal	0%
Protein	0.3 g	1%
Carbohydrate	1.5 g	1%
of which net carbs (carbs minus fibre)	1.3 g	—
of which sugars	0.8 g	—
of which added sugars	0.0 g	0%
Fat	0.1 g	0%
of which saturated fat	0.0 g	0%
Fibre	0.2 g	1%
Sodium	207.4 mg	9%

Where the calories come from

Protein 17% · Carbohydrate 85% · Fat 13% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	60.3 µg RAE	7%
Vitamin C	1.1 mg	1%
Vitamin E	0.1 mg	1%
Vitamin K	0.6 µg	1%
Niacin (B3)	0.2 mg	1%
Folate (B9)	1.6 µg	0%
Calcium	4.8 mg	0%
Iron	0.1 mg	1%
Magnesium	2.3 mg	1%
Phosphorus	7.5 mg	1%
Potassium	54.7 mg	1%
Zinc	0.1 mg	1%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

Ingredients

Nước dùng rau — 210 g
Bí đỏ — 54 g

How it is made

simmer, blanch, keep-warm · Prep 12 min · Cook 180 min

Nước dùng ninh 90–100°C (thường 1–8 giờ). Chần sợi/rau 90–100°C vài phút. Quán thường giữ nước dùng >10 phút (keep-warm 70–90°C) — natri đọng, mỡ nổi.

Good to know

What is good

Kcal 70, xơ 2.4g
Beta-caroten bí

Watch out for

Natri 480mg
Đường bí 5g, đạm 2g

Healthier swaps

Portion sizes

Serving — 80 g
Small bowl — 150 g
Bowl — 300 g

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve