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 | 566.0 mg | 24% | |
| Total Carbohydrates | 28.3 g | 10% | |
| Dietary Fiber | 7.5 g | 26% | |
| Sugars | 5.7 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 471.7 mg | 10% | |
* 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 Red lentil and carrot soup
Red lentil and carrot soup is a hearty, plant-based dish predominantly found in Middle Eastern and Mediterranean cuisines. This soup combines protein-packed red lentils and vibrant carrots, both of which are rich in vitamins and minerals. Known for its nutrient density, the soup is low in fat and provides a good source of dietary fiber, complex carbohydrates, and essential nutrients such as vitamin A, potassium, and folate. The soup is popular for its ability to deliver balanced nutrition in one bowl, making it an ideal choice for those seeking a wholesome and filling meal. Naturally gluten-free and vegan, it fits well into various healthy eating patterns while supporting both digestive health and immunity through its rich nutrient profile.
Health Benefits
- Red lentils are high in dietary fiber, which promotes healthy digestion and helps regulate blood sugar levels.
- Carrots are an excellent source of vitamin A (beta-carotene), essential for maintaining healthy eyes and boosting immunity.
- Both lentils and carrots contain potassium, which supports heart health and helps maintain healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store soup in an airtight container in the refrigerator for up to 3-4 days or freeze for longer storage. Reheat gently on the stovetop or in the microwave, adding water or broth if needed to adjust consistency.
Common Questions About Red lentil and carrot soup Nutrition
What is the nutritional content of red lentil and carrot soup?
Red lentil and carrot soup is nutrient-dense, with one serving (about 1 cup) providing approximately 150-200 calories, 8-10 grams of protein, 20-25 grams of carbohydrates, 3-5 grams of fiber, and just 2-3 grams of fat. It's also rich in vitamins like vitamin A (from carrots) and minerals like iron and potassium.
Is red lentil and carrot soup compatible with vegan and vegetarian diets?
Yes, red lentil and carrot soup is naturally vegan and vegetarian, as it typically contains plant-based ingredients like lentils, carrots, onions, and vegetable broth. Just ensure that any added broth or toppings are also plant-based if adhering strictly to these diets.
What are the health benefits of eating red lentil and carrot soup?
This soup offers several health benefits, including being high in fiber, which supports digestive health, and a good source of plant-based protein for muscle repair. Carrots contribute a significant dose of beta-carotene (converted to vitamin A), which supports eye health, while lentils provide important minerals like iron for energy production.
What is a recommended portion size for red lentil and carrot soup?
A recommended portion size is about 1 to 1.5 cups per person, depending on whether the soup is served as a main dish or a side. This portion provides a balanced amount of calories, protein, and fiber while leaving room for other meal components like whole-grain bread or a side salad.
How does red lentil and carrot soup compare to similar soups like split pea or vegetable soup?
Red lentil and carrot soup is higher in protein and fiber compared to most vegetable soups, thanks to the lentils, while being lighter in calories and carbohydrates compared to split pea soup. It’s quicker to cook than both, as red lentils cook faster, making it a convenient, nutrient-rich 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.
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.
