⏱ 40 min total

Greek Lentil Soup

Name: Greek Lentil Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ½ stalk, medium Celery; ½ medium Carrots; ¼ medium Onion; ½ cloves, minced Garlic; ½ tsp, ground Oregano; ⅛ tsp Salt; ⅛ tsp Black pepper; 2 cup Water; ¼ cup Lentils; ½ tbsp Lemon juice

Per 1 serving · 614 g · 11 ingredients

Calories

232

12%
of a 2,000 cal day

Protein
13g
21% of calories
Carbs
38g
63% of calories
Fat
4.1g
15% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Greek Lentil Soup (614 g) has 232 calories, with 13 g of protein, 38 g of carbohydrates and 4.1 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (26% DV), dietary fiber (26% DV) and Vitamin A (29% DV).

Per 100 g

38cal

very low energy density

Protein per 100 cal

5.5g

Net carbs

31g

carbs minus fiber

Fiber

7.3g

4.1 g sugar

High in

20%+ of the daily value

Protein26%
Dietary fiber26%
Vitamin A29%
Thiamine36%
Vitamin B628%
Folate (B9)63%

Good source of

10–19% of the daily value

Vitamin C11%
Vitamin K17%
Niacin11%
Choline10%
Potassium12%
Zinc16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 30 min

1
Warm the olive oil in a large Dutch oven over medium heat. Add the celery, carrots, onion, garlic, oregano, salt, and pepper; sauté, stirring occasionally, until the vegetables begin to soften, about 5 minutes.
2
Stir in the water and lentils. Bring to a boil, then reduce to a gentle simmer, partially cover, and cook until the lentils are tender, 25–30 minutes.
3
Use an immersion blender to briefly puree the soup until semi-smooth and thick, or mash some of the lentils with a potato masher to your preferred texture.
4
Stir in the lemon juice and taste; add more salt and pepper if needed. Serve hot.

Vitamins & minerals

Amounts for 1 serving (614 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	261 μg	29%
Vitamin C	10 mg	11%
Vitamin D	0 μg	0%
Vitamin E	1 mg	8%
Vitamin K	20 μg	17%
Thiamine	0.4 mg	36%
Riboflavin (B2)	0.1 mg	9%
Niacin	2 mg	11%
Vitamin B6	0.4 mg	28%
Folate (B9)	252 μg	63%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	25%
Choline	53 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	60 mg	6%
Iron	4 mg	45%
Potassium	543 mg	12%
Magnesium	35 mg	8%
Phosphorus	163 mg	23%
Zinc	2 mg	16%
Copper	0.4 mg	41%
Manganese	1 mg	40%
Selenium	0.5 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,061 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	2,602 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.5 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.4 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	0.5 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	24 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 232 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

44min
Walking (3.5 mph)
28min
Cycling (moderate)
19min
Running (6 mph)
33min
Swimming laps

Common questions

How many calories are in Greek Lentil Soup?

One serving of Greek Lentil Soup (1 serving) has 232 calories, which works out to 38 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Greek Lentil Soup high in protein?

It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Greek Lentil Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Greek Lentil Soup?

332 mg per serving.

How much sugar is in Greek Lentil Soup?

4.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (614 g)

Calories232

% Daily Value*

Total fat 4.1g	5%
Saturated fat 0.6g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 332mg	14%
Total carbohydrate 38g	14%
Dietary fiber 7.3g	26%
Total sugars 4.1g
Protein 13g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all