⏱ 60 min totalChicken and Lentil Soup
Per 1 serving · 326 g · 14 ingredients
of a 2,000 cal day
- Protein21g36% of calories
- Carbs34g57% of calories
- Fat1.7g6% of calories
- ✓ Protein-dense
- ✓ Low fat
- ✓ Low saturated fat
At a glance
One serving of Chicken and Lentil Soup (326 g) has 234 calories, with 21 g of protein, 34 g of carbohydrates and 1.7 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (43% DV), dietary fiber (21% DV) and thiamine (38% DV).
High in
20%+ of the daily value
- Protein43%
- Dietary fiber21%
- Thiamine38%
- Niacin32%
- Vitamin B643%
- Folate (B9)62%
Good source of
10–19% of the daily value
- Vitamin K10%
- Riboflavin (B2)13%
- Choline15%
- Potassium11%
- Zinc17%
- Selenium17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Lentils
1 ⅓ oz Chicken breast- 🥄⅞ cup Water
⅛ tbsp Chicken bouillon
⅛ small Onion
¼ medium Scallions
0.03 cup Cilantro
⅓ cloves, minced Garlic
⅛ medium whole Tomatoes
⅛ tsp Garlic powder
⅛ tsp, ground Cumin seed
0.03 tsp, leaves Oregano
0.03 tbsp Paprika- 🥄⅛ dash Salt
Directions
- 1
Rinse and pick over the lentils. In a large pot, combine lentils, chicken, water, and bouillon. Bring to a boil over medium heat, then reduce to a gentle simmer, cover, and cook until the chicken is done, about 20 minutes. Transfer chicken to a board, shred, and return it to the pot.
- 2
While the chicken cooks, finely chop the onion, scallions, cilantro, garlic, and tomato (use a chopper if desired).
- 3
Stir the chopped vegetables and herbs into the pot. Add the garlic powder, cumin, oregano, and paprika. Cover and simmer gently until the lentils are tender, about 25 minutes, adding hot water as needed to maintain a soup-like consistency.
- 4
Season to taste with salt and serve hot. Makes about 9 cups.
Vitamins & minerals
Amounts for 1 serving (326 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 18 μg | 2% |
| Vitamin C | 6 mg | 6% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 12 μg | 10% |
| Thiamine | 0.5 mg | 38% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 1 mg | 43% |
| Folate (B9) | 248 μg | 62% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 2 mg | 33% |
| Choline | 82 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 32 mg | 3% |
| Iron | 4 mg | 48% |
| Potassium | 539 mg | 11% |
| Magnesium | 40 mg | 9% |
| Phosphorus | 234 mg | 33% |
| Zinc | 2 mg | 17% |
| Copper | 0.4 mg | 43% |
| Manganese | 1 mg | 31% |
| Selenium | 9 μg | 17% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 163 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 352 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 0.4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 1 g | — |
| Retinol | 3 μg | — |
| Serine | 1 g | — |
| Starch | 25 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 234 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Chicken and Lentil Soup?
One serving of Chicken and Lentil Soup (1 serving) has 234 calories, which works out to 72 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Chicken and Lentil Soup high in protein?
Yes. It has 21 g of protein per serving, and 36% of its calories come from protein (9.2 g of protein per 100 calories).
Is Chicken and Lentil Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chicken and Lentil Soup?
199 mg per serving.
How much sugar is in Chicken and Lentil Soup?
1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
465 calVegan Chickpea Sandwich1 serving
533 calClassic Tuna Salad1 serving
315 calCheesy Ground Turkey Sweet Potato Skillet1 serving
513 calOld-Fashioned Potato Salad1 serving
373 calQuick Honey Garlic Shrimp with Broccoli and Rice1 serving
334 calSake Miso Glazed Salmon1 serving
385 calBaked Maple Salmon1 serving
594 calCurry Coconut Salmon with Broccoli1 serving