🧪 Nutrition Facts
- Calories 149.5
- Total Fat 2.5 g
- Saturated Fat 1.5 g
- Cholesterol 4.9 mg
- Sodium 419.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 34.0 g
- Dietary Fiber 2.9 g
- Sugars 14.0 g
- Protein 3.0 g
- Vitamin A 12000.1 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 9.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 39.2 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Sweet Potato Soup with Cranberries contains 149.5 calories per serving (1 Serving (245.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 34.0g per serving (79.8% of calories), with a good 2.9g of dietary fiber.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Vegetable Stock (water, Mirepoix Base [carrots, Onions, Celery, Salt, Sugar, Corn Oil, Potato Flour, Carrot Powder]), Sweet Potatoes, Orange Juice from Concentrate, Cranberries (cranberries, Sugar), Brown Sugar, Contains 2% or Less of: Cornstarch, Butter (cream, Salt), Lime Juice (lime Concentrate, Water, Lime Oil), Salt, Nisin Preparation and Spices.
🔬 Ingredient Analysis
Artificial Preservatives: Nisin
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Sweet Potato Soup with Cranberries — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Sweet Potato Soup with Cranberries contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 149.5 kcal | 7.5% |
| Total Fat | 2.5 g | 3% |
| Saturated Fat | 1.5 g | 7% |
| Cholesterol | 4.9 mg | 2% |
| Sodium | 419.0 mg | 18% |
| Total Carbohydrate | 34.0 g | 12% |
| Dietary Fiber | 2.9 g | 10% |
| Total Sugars | 14.0 g | 28% |
| Protein | 3.0 g | 6% |
| Vitamin A | 12000.1 IU | 240% ⭐ |
| Vitamin C | 9.1 mg | 10% |
| Calcium | 39.2 mg | 3% |
| Iron | 0.7 mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Sweet Potato Soup with Cranberries accounts for 7.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 79.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 149.5 calories in Sweet Potato Soup with Cranberries? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.3 min |
| Walking: 17 minutes per mile | 25.8 min |
| Cycling (Low Intensity) | 16.3 min |
| HIIT | 13.8 min |
| Kickboxing (Cardio) | 13.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Sweet Potato Soup with Cranberries
Is Sweet Potato Soup with Cranberries good for weight loss?
At 149 calories per serving with just 2.5g fat and 3g protein, this soup is fairly light. However, the 14g of sugar and relatively modest fiber (2.9g) mean it won't be as satisfying as a higher-protein option, so you might find yourself hungry again soon after.
Is Sweet Potato Soup with Cranberries good fuel for endurance activities?
While the carbs (34g) provide some fuel, this soup lacks the protein needed to support muscle during endurance activities. You'd want to pair it with a protein source—like beans, yogurt, or a protein-rich side—to make it suitable before or after running or cycling.
How might Sweet Potato Soup with Cranberries affect blood sugar?
With 14g sugar and only 2.9g fiber, this soup has a relatively high sugar-to-fiber ratio that could cause a noticeable blood sugar spike. The orange juice concentrate adds to the quick-digesting carbs, making it less ideal for blood sugar management.
Is Sweet Potato Soup with Cranberries heart-healthy?
The saturated fat is low at 1.5g, and cholesterol is minimal at 4.9mg, which are positive signs. However, the high sugar content and moderate sodium work against heart health benefits, so enjoy it as an occasional choice rather than a frequent one.
What should I watch out for with Sweet Potato Soup with Cranberries?
The sugar content is notably high at 14g per serving, coming mainly from added sugars in the cranberries and brown sugar rather than the sweet potato itself. Sodium sits at 419mg, which is moderate but worth noting if you're limiting salt intake.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
