1 serving (248 grams) contains 159 calories, 9.6 grams of protein, 4.2 grams of fat, and 21.9 grams of carbohydrates.
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Nutrition Information
Calories |
158.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.2 g | 5% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 2.5 mg | 0% | |
| Sodium | 463.8 mg | 20% | |
| Total Carbohydrates | 21.9 g | 7% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 3.2 g | ||
| protein | 9.6 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 29.8 mg | 2% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 342.2 mg | 7% | |
* 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 soup
Lentil soup is a hearty dish originating from Middle Eastern and Mediterranean cuisines, now enjoyed globally for its rich flavor and nutritional value. Made with lentils, vegetables, and spices, it is an excellent source of plant-based protein and complex carbohydrates. Lentils are low in fat and high in dietary fiber, supporting digestive health and satiety. This soup also provides essential vitamins and minerals, including folate, iron, potassium, and magnesium, making it a nutritious choice for various diets. Its simplicity and adaptability make it ideal for vegans, vegetarians, and those seeking nutrient-dense meals.
Health Benefits
- Supports cardiovascular health due to potassium and folate, which help lower blood pressure.
- Rich in iron, aiding in oxygen transport and reducing the risk of anemia, especially for plant-based eaters.
- High dietary fiber aids digestion and helps regulate blood sugar levels, beneficial for managing diabetes.
Dietary Considerations
Selection and Storage
Store cooled soup in an airtight container in the refrigerator for up to 4 days. For long-term storage, freeze portions in freezer-safe containers for up to 3 months.
Common Questions About Lentil soup Nutrition
Is lentil soup high in protein?
Yes, lentil soup is a good source of plant-based protein. A one-cup serving of lentil soup typically provides about 7-10 grams of protein, depending on the recipe. This makes it an excellent protein option for vegetarians and vegans.
Can I eat lentil soup on a keto diet?
Lentil soup is not ideal for a strict keto diet due to its carbohydrate content. Lentils contain about 20 grams of carbs per cup (cooked), which can quickly consume most of your daily carb allowance on keto. However, it may fit into more flexible, low-carb diets if portions are carefully managed.
What are the health benefits of eating lentil soup?
Lentil soup is rich in nutrients, including fiber, protein, iron, potassium, and B vitamins, particularly folate. It can support heart health, aid digestion, and help stabilize blood sugar levels. However, store-bought varieties may be high in sodium, so it's best to check labels or make your own at home.
How much lentil soup should I eat in one serving?
A typical serving size for lentil soup is about 1 to 1.5 cups, which usually contains 150-250 calories depending on the recipe. Adjust your portion size based on your calorie needs or pair it with a side of vegetables or a whole-grain bread to make it a balanced meal.
How does lentil soup compare to split pea soup in terms of nutrition?
Both are rich in plant-based protein and fiber, but split pea soup usually has slightly more protein (8-12 grams per cup) and similar amounts of fiber (around 4-6 grams per cup). Lentil soup tends to have slightly fewer calories and a broader range of vitamins like folate and iron, making it a versatile option.
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.
- USDA FoodData - Lentil soup DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Health benefits of dietary pulsesAmerican Journal of Clinical NutritionDiscusses scientific research on pulses, including lentils, emphasizing their contribution to health and role in reducing chronic conditions.
- Dietary Guidelines for Americans, 2020-2025: Vegetables and legumesU.S. Department of Health and Human ServicesHighlights lentils within the legumes category, emphasizing their importance in a balanced diet per federal guidelines.
- All about lentils: Nutrition, benefits, and recipesHarvard T.H. Chan School of Public HealthProvides an overview of lentils, including their nutritional profile and associated health benefits, relevant for lentil soup preparation.
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.
