⏱ 25 min totalLeek, Potato, and Lentil Soup
Per 1 serving · 409 g · 6 ingredients
of a 2,000 cal day
- Protein11g22% of calories
- Carbs37g76% of calories
- Fat0.4g2% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Leek, Potato, and Lentil Soup (409 g) has 188 calories, with 11 g of protein, 37 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (76% of calories). It is high in protein (21% DV), Vitamin C (24% DV) and thiamine (24% DV). Keep an eye on sodium, which provides 49% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Vitamin C24%
- Thiamine24%
- Vitamin B635%
- Folate (B9)36%
- Iron34%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin K11%
- Niacin10%
- Pantothenic acid17%
- Potassium14%
- Phosphorus18%
Watch
20%+ of the daily value
- Sodium49%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ leek Leeks
1 ⅛ cup Vegetable broth
⅛ cup Lentils
¼ potato, large Potato- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Split the leek lengthwise, rinse thoroughly to remove grit, then slice into 1 cm pieces. Dice the large potato.
- 2
Combine the leek, potato, lentils, and vegetable broth in a large saucepan. Bring to a boil over medium-high heat, then reduce to a gentle simmer and cook, stirring occasionally, until the lentils and potatoes are tender, about 20 minutes.
- 3
Season with salt and black pepper to taste. Blend until smooth using a countertop blender (in batches, venting the lid) or an immersion blender in the pot; add a splash of water if you prefer a thinner consistency.
Vitamins & minerals
Amounts for 1 serving (409 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 19 μg | 2% |
| Vitamin C | 22 mg | 24% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.4 mg | 35% |
| Folate (B9) | 144 μg | 36% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 36 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 33 mg | 3% |
| Iron | 3 mg | 34% |
| Potassium | 653 mg | 14% |
| Magnesium | 39 mg | 9% |
| Phosphorus | 128 mg | 18% |
| Zinc | 1 mg | 10% |
| Copper | 0.3 mg | 32% |
| Manganese | 1 mg | 25% |
| Selenium | 1 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 229 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 26 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 188 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 36minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 26minSwimming laps
Common questions
How many calories are in Leek, Potato, and Lentil Soup?
One serving of Leek, Potato, and Lentil Soup (1 serving) has 188 calories, which works out to 46 calories per 100 g. That is about 9.4% of a 2,000-calorie day.
Is Leek, Potato, and Lentil Soup high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 22% 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 Leek, Potato, and Lentil Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 76% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Leek, Potato, and Lentil Soup?
1130 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Leek, Potato, and Lentil Soup?
2.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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