⏱ 30 min totalLentil Soup
Per 1 serving · 318 g · 11 ingredients
of a 2,000 cal day
- Protein12g23% of calories
- Carbs34g64% of calories
- Fat3g13% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Lentil Soup (318 g) has 203 calories, with 12 g of protein, 34 g of carbohydrates and 3 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (25% DV), dietary fiber (21% DV) and Vitamin K (39% DV).
High in
20%+ of the daily value
- Protein25%
- Dietary fiber21%
- Vitamin K39%
- Thiamine34%
- Vitamin B622%
- Folate (B9)60%
Good source of
10–19% of the daily value
- Vitamin A11%
- Zinc15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Lentils- 🥄1 cup Water
³⁄₁₆ tbsp Olive oil
¹⁄₁₆ cup, chopped Onion
¹⁄₁₆ cup chopped Carrots
⅓ cloves, minced Garlic
³⁄₁₆ tsp, ground Cumin seed- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
³⁄₁₆ tbsp Lemon juice
¹⁄₁₆ cup Parsley
Directions
- 1
Rinse and pick over the lentils, removing any debris. Chop the onion and carrots; mince the garlic.
- 2
Warm the olive oil in a large pot over medium heat. Add onion, carrots, and garlic; cook, stirring often, until softened and fragrant, 2–3 minutes.
- 3
Stir in cumin, salt, and pepper; cook 30 seconds to bloom the spices.
- 4
Add lentils and water. Bring to a boil, then reduce to a gentle simmer and cook until lentils are tender, 20–25 minutes. Add more water as needed to reach desired consistency.
- 5
For a smooth soup, blend carefully: use an immersion blender in the pot, or transfer in batches to a vented countertop blender. Alternatively, leave some or all of it chunky.
- 6
Off the heat, stir in lemon juice and parsley. Taste and adjust salt and pepper before serving.
Vitamins & minerals
Amounts for 1 serving (318 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 101 μg | 11% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 46 μg | 39% |
| Thiamine | 0.4 mg | 34% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 239 μg | 60% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 49 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 34 mg | 3% |
| Iron | 4 mg | 46% |
| Potassium | 408 mg | 9% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 148 mg | 21% |
| Zinc | 2 mg | 15% |
| Copper | 0.3 mg | 39% |
| Manganese | 1 mg | 33% |
| Selenium | 0.3 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 371 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,025 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 24 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 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 203 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 39minWalking (3.5 mph)
- 24minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Lentil Soup?
One serving of Lentil Soup (1 serving) has 203 calories, which works out to 64 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Lentil Soup high in protein?
It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 23% 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 Lentil Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lentil Soup?
39 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Lentil Soup?
2.2 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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