Red lentil soup

Soup

Item Rating: 86/100

1 serving (250 grams) contains 180 calories, 12.0 grams of protein, 3.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

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	3.8 g
protein		11.3 g	22%
Vitamin D		0 mcg	0%
Calcium		37.7 mg	2%
Iron		2.8 mg	15%
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

Fat: 25 cal (13.7%)

Protein: 45 cal (24.6%)

Carbs: 113 cal (61.7%)

About Red lentil soup

Red lentil soup is a hearty and nutritious dish originating from Middle Eastern and Mediterranean cuisines, celebrated for its simplicity and wholesome ingredients. Red lentils, the primary base, are a rich source of plant-based protein, fiber, and carbohydrates. A typical bowl of red lentil soup is low in fat, with one cup providing roughly 180 calories, 13g of protein, 15g of fiber, and 37% of the daily recommended iron intake. Often cooked with onions, garlic, and spices like cumin or turmeric, this soup not only delivers a comforting flavor profile but is also packed with vitamins and minerals that support health. It's most commonly enjoyed as a starter or main meal, particularly in vegetarian and vegan diets.

Health Benefits

• Supports digestive health due to its high fiber content (15g per cup), which promotes regularity and gut health.
• Rich in iron (37% of daily value per cup), making it beneficial for preventing or managing iron-deficiency anemia, especially in plant-based diets.
• Contains a significant amount of folate (45% of daily value per cup), essential for DNA synthesis and important during pregnancy.
• Provides plant-based protein (13g per cup), which aids in muscle repair and general body functions.
• Includes antioxidants like polyphenols and vitamins such as B6, which help combat oxidative stress and support cellular health.

Dietary Considerations

Allergens: Contains None unless additional ingredients (e.g., common allergens in toppings or broths) are added

Suitable for: Vegan, vegetarian, gluten-free, dairy-free, low-fat diets

Not suitable for: Low-fiber diets, low-carb diets

Selection and Storage

Store cooked red lentil soup in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months. Reheat thoroughly before consuming.

Common Questions About Red lentil soup Nutrition

Is red lentil soup high in protein?

Yes, red lentil soup is a good source of plant-based protein. On average, one cup of red lentil soup contains about 10-12 grams of protein, making it an excellent choice for vegetarians and vegans looking to boost their protein intake.

Can I eat red lentil soup on a keto diet?

Red lentil soup is not ideal for a strict keto diet due to its relatively high carbohydrate content. Lentils typically have around 40 grams of carbs per cup (cooked), with about 15 grams being fiber, resulting in net carbs of roughly 25 grams per cup.

What are the health benefits of red lentil soup?

Red lentil soup is packed with nutrients such as folate, iron, potassium, and fiber. It supports heart health, aids in digestion, and helps maintain steady blood sugar levels due to its low glycemic index. It’s also a good source of plant-based protein, supporting muscle repair and overall nutrition.

What is a recommended serving size for red lentil soup?

A typical serving size for red lentil soup is around 1 to 1.5 cups, which provides about 200-250 calories. This portion size ensures you get the benefits of its protein, fiber, and nutrients without overeating.

How does red lentil soup compare to other legume-based soups?

Red lentil soup typically cooks faster than other legume-based soups, like those made with chickpeas or black beans, due to the quick-cooking nature of red lentils. It also has a milder flavor and a creamier texture, making it an excellent base for a variety of spices and seasonings.

Data Sources & Scientific References