Nutritional Facts: Pumpkin Tortilla Soup Perfection!

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 to taste (0g)
olive oil
1 (118g)
boneless skinless chicken breasts
1/4 teaspoon (2g)
salt
1/4 teaspoon (1g)
pepper
1/4 teaspoon (1g)
cardamom
1 (110g)
onions
3 (9g)
garlic cloves
3 (30g)
baby carrots
1 (0g)
dried guajillo chiles
1 (0g)
chipotle chiles in adobo
1 cup (235g)
white wine
2 tablespoons (32g)
tomato paste
1 cup (245g)
canned pumpkin
32 ounces (0g)
low-fat chicken broth
1 cup (165g)
frozen corn
1 to taste (0g)
oil
8 (192g)
corn tortillas
1 (201g)
avocados
1 (67g)
limes
1 to taste (0g)
sour cream
1 bunch (30g)
cilantro
Total 1 serving
Alanine n/a 1.5 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.1 n/a 0.5 n/a 0.8 0.2 n/a n/a n/a 3 0
Alcohol n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 24.2 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 24 3
Arginine n/a 1.7 0.0 0.0 n/a 0.1 0.1 0.0 n/a n/a n/a 0.0 0.1 n/a 0.2 n/a 0.6 0.2 n/a n/a n/a 3 0
Ash n/a 1.4 1.5 0.0 0.0 0.4 0.1 0.2 n/a n/a 0.5 0.9 1.4 n/a 0.8 n/a 1.8 3.2 0.2 n/a 0.4 13 2
Aspartic acid n/a 2.4 0.0 0.0 n/a 0.1 0.0 0.0 n/a n/a n/a 0.2 0.3 n/a 0.4 n/a 0.8 0.5 n/a n/a n/a 5 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 152.8 n/a n/a 0.6 153 19
Caffeine n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0 0
Calcium n/a 5.9 0.4 2.5 1.9 25.3 16.3 9.6 n/a n/a 21.2 11.6 63.7 n/a 6.6 n/a 155.5 24.1 22.1 n/a 20.1 387 48
Calories n/a 134.5 0.0 1.4 1.6 44.0 13.4 10.5 n/a n/a 192.9 26.3 83.3 n/a 145.2 n/a 418.6 321.6 20.1 n/a 6.9 1,420 178
Calories (kj) n/a 562.9 0.0 6.0 6.5 182.6 56.1 43.5 n/a n/a 804.4 110.1 347.9 n/a 608.9 n/a 1,751.0 1,346.7 84.4 n/a 28.5 5,940 742
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 10.1 n/a n/a 0.0 10 1
Carbohydrates n/a 0.0 0.0 0.4 0.3 10.3 3.0 2.5 n/a n/a 6.1 6.1 19.8 n/a 34.3 n/a 85.7 17.1 7.1 n/a 1.1 194 24
Cholesterol n/a 75.5 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 76 9
Copper n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 0.3 n/a 0.1 n/a 0.3 0.4 0.0 n/a 0.1 1 0
Cystine n/a 0.3 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 0.2 0.1 n/a n/a n/a 1 0
Dietary Fiber n/a 0.0 0.0 0.1 0.1 1.9 0.2 0.9 n/a n/a 0.0 1.3 7.1 n/a 4.0 n/a 12.1 13.5 1.9 n/a 0.8 44 5
Folate n/a 4.7 0.0 0.1 n/a 20.9 0.3 8.1 n/a n/a 2.4 3.9 29.4 n/a 59.4 n/a 9.6 162.8 5.4 n/a 18.6 325 41
Folate, DFE n/a 4.7 0.0 0.1 n/a 20.9 0.3 8.1 n/a n/a 2.4 3.9 29.4 n/a 59.4 n/a 9.6 162.8 5.4 n/a 18.6 325 41
Folate, food n/a 4.7 0.0 0.1 n/a 20.9 0.3 8.1 n/a n/a 2.4 3.9 29.4 n/a 59.4 n/a 9.6 162.8 5.4 n/a 18.6 325 41
Folic acid n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0 0
Fructose n/a n/a n/a 0.0 n/a 1.4 n/a 0.3 n/a n/a n/a 1.9 n/a n/a n/a n/a n/a 0.2 n/a n/a n/a 4 0
Galactose n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.2 n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a 0.0 n/a 2.2 n/a 0.3 n/a n/a n/a 1.8 n/a n/a n/a n/a n/a 0.7 n/a n/a n/a 5 1
Glutamic acid n/a 3.7 0.0 0.0 n/a 0.3 0.1 0.0 n/a n/a n/a 0.7 0.5 n/a 1.0 n/a 2.1 0.6 n/a n/a n/a 9 1
Glycine n/a 1.1 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.1 n/a 0.2 n/a 0.5 0.2 n/a n/a n/a 2 0
Histidine n/a 0.9 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.1 n/a 0.3 0.1 n/a n/a n/a 2 0
Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron n/a 0.4 0.0 0.1 0.1 0.2 0.2 0.3 n/a n/a 0.6 1.0 3.4 n/a 0.7 n/a 2.4 1.1 0.4 n/a 0.5 11 1
Isoleucine n/a 1.2 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.1 n/a 0.2 n/a 0.4 0.2 n/a n/a n/a 2 0
Lactose n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Leucine n/a 2.1 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.1 n/a 0.5 n/a 1.4 0.3 n/a n/a n/a 5 1
Lysine n/a 2.4 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.1 n/a 0.2 n/a 0.3 0.3 0.0 n/a n/a 3 0
Magnesium n/a 30.7 0.0 1.0 1.1 11.0 2.3 3.0 n/a n/a 23.5 13.5 56.4 n/a 29.7 n/a 138.2 58.3 4.0 n/a 7.8 380 48
Maltose n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.1 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Manganese n/a 0.0 0.0 0.1 0.1 0.1 0.2 0.0 n/a n/a 0.3 0.1 0.4 n/a 0.2 n/a 0.6 0.3 0.0 n/a 0.1 3 0
Methionine n/a 0.7 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.1 n/a 0.2 0.1 0.0 n/a n/a 1 0
Monounsaturated Fat n/a 0.9 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.1 n/a 0.4 n/a 1.3 19.7 0.0 n/a 0.1 23 3
Niacin n/a 12.3 0.0 0.0 0.0 0.1 0.1 0.2 n/a n/a 0.3 1.0 0.9 n/a 2.8 n/a 2.9 3.5 0.1 n/a 0.3 25 3
Pantothenic acid n/a 1.7 0.0 0.0 n/a 0.1 0.1 0.1 n/a n/a 0.1 0.0 1.0 n/a 0.5 n/a 0.2 2.8 0.1 n/a 0.2 7 1
Phenylalanine n/a 1.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.1 n/a 0.2 n/a 0.5 0.2 n/a n/a n/a 2 0
Phosphorus n/a 247.8 0.0 0.9 0.9 31.9 13.8 8.4 n/a n/a 42.3 26.6 85.8 n/a 113.9 n/a 602.9 104.5 12.1 n/a 14.4 1,306 163
Phytosterols n/a n/a 0.0 0.5 0.2 16.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.5 19 2
Polyunsaturated Fat n/a 0.5 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 0.0 n/a 0.6 n/a 2.7 3.7 0.0 n/a 0.0 8 1
Potassium n/a 436.6 0.1 7.6 5.6 160.6 36.1 71.1 n/a n/a 167.0 325.6 504.7 n/a 346.5 n/a 357.1 974.9 68.3 n/a 156.3 3,618 452
Proline n/a 0.8 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.1 n/a 0.5 n/a 1.0 0.2 n/a n/a n/a 3 0
Protein n/a 25.1 0.0 0.1 0.1 1.2 0.6 0.2 n/a n/a 0.2 1.4 2.7 n/a 5.0 n/a 10.9 4.0 0.5 n/a 0.6 52 7
Retinol n/a 10.6 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 11 1
Riboflavin n/a 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.1 n/a 0.1 n/a 0.1 0.3 0.0 n/a 0.0 1 0
Saturated Fat n/a 0.7 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.4 n/a 0.2 n/a 0.9 4.3 0.0 n/a 0.0 6 1
Selenium n/a 37.8 0.0 0.0 n/a 0.6 1.3 0.3 n/a n/a 0.2 1.7 1.0 n/a 1.2 n/a 11.7 0.8 0.3 n/a 0.3 57 7
Serine n/a 1.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.1 n/a 0.2 n/a 0.5 0.2 n/a n/a n/a 2 0
Sodium n/a 136.9 581.4 0.1 0.1 4.4 1.5 23.4 n/a n/a 11.8 253.7 590.5 n/a 5.0 n/a 86.4 14.1 1.3 n/a 13.8 1,724 216
Starch n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.1 n/a n/a n/a n/a n/a 0.2 n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 4.0 n/a n/a 0.9 5 1
Sucrose n/a n/a n/a 0.0 n/a 1.1 n/a 0.8 n/a n/a n/a 0.1 n/a n/a n/a n/a n/a 0.1 n/a n/a n/a 2 0
Sugar n/a 0.0 0.0 0.0 n/a 4.7 0.1 1.4 n/a n/a 2.3 3.9 8.1 n/a n/a n/a 1.7 1.3 1.1 n/a 0.3 25 3
Theobromine n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin n/a 0.1 0.0 0.0 0.0 0.1 0.0 0.0 n/a n/a 0.0 0.0 0.1 n/a 0.1 n/a 0.2 0.1 0.0 n/a 0.0 1 0
Threonine n/a 1.1 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.1 n/a 0.2 n/a 0.4 0.1 n/a n/a n/a 2 0
Tocopherol, alpha n/a 0.2 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 1.4 2.6 n/a n/a n/a 0.5 4.2 0.1 n/a 0.8 10 1
Tocopherol, beta n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.1 n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.1 n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a 0.7 n/a n/a n/a 1 0
Total Fat n/a 3.1 0.0 0.0 0.0 0.1 0.0 0.0 n/a n/a 0.0 0.2 0.7 n/a 1.3 n/a 5.5 29.5 0.1 n/a 0.2 41 5
Trans-monoenoic Fat n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan n/a 0.3 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 0.1 0.1 0.0 n/a n/a 1 0
Tyrosine n/a 0.9 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.1 n/a 0.2 n/a 0.5 0.1 n/a n/a n/a 2 0
Valine n/a 1.3 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.1 n/a 0.3 n/a 0.6 0.2 n/a n/a n/a 3 0
Vitamin A, IU n/a 35.4 0.0 3.1 0.0 2.2 0.8 4,137.0 n/a n/a 0.0 489.6 38,129.4 n/a 0.0 n/a 3.8 293.5 33.5 n/a 2,024.4 45,153 5,644
Vitamin A, RAE n/a 10.6 0.0 0.2 0.0 0.0 0.0 207.0 n/a n/a 0.0 24.4 1,906.1 n/a 0.0 n/a 0.0 14.1 1.3 n/a 101.1 2,265 283
Vitamin B-12 n/a 0.2 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0 0
Vitamin B-6 n/a 0.9 0.0 0.0 0.0 0.1 0.1 0.0 n/a n/a 0.1 0.1 0.1 n/a 0.3 n/a 0.4 0.5 0.0 n/a 0.0 3 0
Vitamin C n/a 1.4 0.0 0.0 0.1 8.1 2.8 0.8 n/a n/a 0.0 7.0 10.3 n/a 10.6 n/a 0.0 20.1 19.5 n/a 8.1 89 11
Vitamin D n/a 5.9 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 6 1
Water n/a 89.4 0.0 0.1 0.0 98.0 5.3 27.1 n/a n/a 204.3 23.6 220.4 n/a 123.6 n/a 88.1 147.2 59.1 n/a 27.7 1,114 139
Zinc n/a 0.7 0.0 0.0 0.0 0.2 0.1 0.1 n/a n/a 0.3 0.2 0.4 n/a 0.6 n/a 2.5 1.3 0.1 n/a 0.2 7 1

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