1 serving (250 grams) contains 180 calories, 10.0 grams of protein, 3.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
169.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.8 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 377.4 mg | 16% | |
| Total Carbohydrates | 28.3 g | 10% | |
| Dietary Fiber | 7.5 g | 26% | |
| Sugars | 3.8 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 377.4 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Lentil and broccoli soup
Lentil and broccoli soup is a hearty, plant-based dish often associated with Mediterranean and Middle Eastern cuisines, though variations are enjoyed worldwide. This nutrient-dense soup combines lentils, a rich source of plant protein and dietary fiber, with broccoli, which is packed with essential vitamins and antioxidants. The dish is low in fat and high in complex carbohydrates, making it ideal for sustained energy. A one-cup serving typically provides significant amounts of vitamin C, folate, iron, and potassium, while being low in calories. It also contains important phytonutrients and is naturally free from cholesterol, aligning with various health-focused eating patterns.
Health Benefits
- Rich in dietary fiber (approximately 15 grams per cup of lentils) which supports digestive health and promotes satiety.
- High in vitamin C (from broccoli—89 mg per 100g) for immune system support and antioxidant protection.
- Good source of plant-based iron (3.3 mg per cup of cooked lentils) to assist in oxygen transport and energy production.
Dietary Considerations
Selection and Storage
Store soup in an airtight container in the refrigerator for up to 3 days, or freeze for up to 3 months. Reheat gently to preserve nutrients and texture.
Common Questions About Lentil and broccoli soup Nutrition
Is Lentil and Broccoli Soup high in protein?
Lentil and Broccoli Soup is a good source of protein, primarily from the lentils. On average, a 1-cup serving contains around 7-10 grams of protein, making it an excellent plant-based option for meeting daily protein needs.
Can I eat Lentil and Broccoli Soup on a keto diet?
Lentil and Broccoli Soup is not ideal for a strict keto diet due to the higher carbohydrate content in lentils. One cup of cooked lentils contains around 40 grams of carbs, with about 15 grams as fiber, which exceeds the typical carb limits for keto.
What are the health benefits of Lentil and Broccoli Soup?
Lentil and Broccoli Soup is packed with nutrients, including fiber, protein, iron, and vitamins such as vitamin C from broccoli. It promotes heart health, supports digestion, and provides antioxidants. However, individuals with digestive sensitivities to legumes or cruciferous vegetables may want to consume it in moderation.
What is a recommended portion size for Lentil and Broccoli Soup?
A recommended portion size is about 1 to 1.5 cups, which provides a balanced amount of protein, fiber, and calories—typically ranging from 150 to 250 calories per serving, depending on the recipe. Pairing it with a side salad or whole-grain bread can make a complete meal.
How does Lentil and Broccoli Soup compare to other vegetable soups?
Compared to other vegetable soups, Lentil and Broccoli Soup is higher in protein and fiber due to the lentils. It also provides more substantial nutrients, like iron and folate. However, it may be denser in calories and carbs compared to some broth-based vegetable soups.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
