⏱ 35 min total

Red Lentil Soup

Name: Red Lentil Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ¼ large Carrots; ½ stalks, large (11 inches long) Celery; ¼ small Onion; ⅛ tsp Salt; ¼ cup Lentils; 1 cup Water; ⅛ lemon yields Lemon juice

Per 1 serving · 362 g · 8 ingredients

Calories

220

11%
of a 2,000 cal day

Protein
12g
22% of calories
Carbs
35g
62% of calories
Fat
4g
16% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Red Lentil Soup (362 g) has 220 calories, with 12 g of protein, 35 g of carbohydrates and 4 g of fat. Most of its energy comes from carbs (62% of calories). It is high in protein (25% DV), dietary fiber (23% DV) and thiamine (36% DV).

Per 100 g

61cal

low energy density

Protein per 100 cal

5.6g

Net carbs

29g

carbs minus fiber

Fiber

6.4g

3.2 g sugar

High in

20%+ of the daily value

Protein25%
Dietary fiber23%
Thiamine36%
Vitamin B628%
Folate (B9)62%
Pantothenic acid23%

Good source of

10–19% of the daily value

Vitamin A18%
Vitamin K14%
Riboflavin (B2)11%
Niacin10%
Potassium11%
Zinc15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 25 min

1
Finely dice the carrot, celery, and onion so they cook evenly.
2
Rinse the red lentils in a fine-mesh sieve under cool running water until it runs clear; drain well and remove any debris.
3
Warm the olive oil in a medium saucepan over medium heat until shimmering. Add the carrot, celery, onion, and salt; stir, cover, and cook, stirring occasionally, until the onion is translucent, about 5 minutes.
4
Stir in the drained lentils and water. Bring to a boil, then reduce to a gentle simmer, cover, and cook until the lentils are very tender and beginning to fall apart, about 20 minutes.
5
Turn off the heat and stir in the lemon juice. Taste and add more salt if needed; for a smoother texture, lightly mash the soup with a spoon.

Vitamins & minerals

Amounts for 1 serving (362 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	158 μg	18%
Vitamin C	8 mg	9%
Vitamin D	0 μg	0%
Vitamin E	1 mg	6%
Vitamin K	16 μg	14%
Thiamine	0.4 mg	36%
Riboflavin (B2)	0.1 mg	11%
Niacin	2 mg	10%
Vitamin B6	0.4 mg	28%
Folate (B9)	249 μg	62%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	23%
Choline	51 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	40 mg	4%
Iron	3 mg	41%
Potassium	497 mg	11%
Magnesium	30 mg	7%
Phosphorus	154 mg	22%
Zinc	2 mg	15%
Copper	0.4 mg	40%
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	626 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,589 μg	—
Caffeine	0 mg	—
Cystine	0.1 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	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.2 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 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 220 calories

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

42min
Walking (3.5 mph)
26min
Cycling (moderate)
18min
Running (6 mph)
31min
Swimming laps

Common questions

How many calories are in Red Lentil Soup?

One serving of Red Lentil Soup (1 serving) has 220 calories, which works out to 61 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Red 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 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 Red Lentil Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Red Lentil Soup?

333 mg per serving.

How much sugar is in Red Lentil Soup?

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

Nutrition Facts

Serving size1 serving (362 g)

Calories220

% Daily Value*

Total fat 4g	5%
Saturated fat 0.5g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 333mg	14%
Total carbohydrate 35g	13%
Dietary fiber 6.4g	23%
Total sugars 3.2g
Protein 12g

* 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

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