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Lentil Soup Calories
Plant protein, fiber, iron and folate source
CALORIES
GI
POTASSIUM
FIBER
Lentil Soup Nutrition Facts
Selected: 100 g
75
KCAL / 100G
Carbs
11.2g
· 61%
Protein
4.5g
· 24%
Fat
1.2g
· 15%
Fiber
3.2g
Lentil Soup Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
Folate
35µg · 9% DV
B6
0.13mg · 8% DV
Biotin
1.5µg · 5% DV
Minerals
Iron
2mg · 11% DV
Sodium
230mg · 10% DV
Zinc
1mg · 9% DV
Phosphorus
55mg · 8% DV
Lentil Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lentil Soup Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Lentil Soup Contain Allergens?
No known major allergens
Which Diets Is Lentil Soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lentil Soup Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lentil Soup
Lentil Soup — Frequently Asked Questions
Is lentil soup better before or after a workout?
A small serving can work 1–2 hours before exercise if legumes sit comfortably for you. After training, pairing it with yogurt, whole-grain bread, or a lean protein can make a more balanced meal.
Can lentil soup cause gas, and how can you reduce it?
Lentils can cause gas or bloating, particularly when you are not used to eating legumes regularly. Rinsing the lentils well, cooking them thoroughly, and increasing serving sizes gradually may help; cumin is also commonly used for flavor and digestive comfort.
Is adding lemon to lentil soup beneficial?
Lemon adds brightness and provides vitamin C, which supports absorption of iron from plant foods. Add it at serving time for the freshest flavor.
Why does lentil soup sometimes taste bitter?
Over-browned onions, burnt tomato paste, or spices cooked in oil for too long can create bitterness. Cook onions gently and briefly fry tomato paste rather than letting either ingredient scorch.
How long does homemade lentil soup keep in the fridge?
Cool it promptly and store it in a covered container; it is generally best eaten within 3–4 days. Reheat only the amount needed until steaming hot, rather than reheating the whole batch repeatedly.
Can you freeze lentil soup?
Yes, lentil soup freezes well. Freeze it in individual portions, and add a little hot water, stock, or broth when reheating if it has thickened.
How do you thin lentil soup after it becomes too thick?
Lentils continue absorbing liquid as the soup stands, so thickening is normal. Stir in hot water, vegetable stock, or broth a little at a time while reheating until it reaches the consistency you want.
Is lentil soup alone enough for iron deficiency?
Lentils provide plant-based iron, but lentil soup alone should not be considered a treatment for iron deficiency. Having it with vitamin C-rich foods, such as lemon, peppers, or a salad, can support absorption; diagnosed deficiency needs professional guidance.
Is lentil soup suitable for children?
Well-cooked, smoothly blended lentil soup can be suitable for children who have started complementary foods. Keep it low in salt and avoid hot spices, introducing a small amount first.
How is lentil soup different from split pea soup?
Both are legume-based soups, but lentils generally cook faster and break down into a smooth texture without soaking. Split pea soup often has a sweeter, earthier flavor and is commonly thicker or made with smoky ingredients.
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Nutrition data compiled from USDA FoodData Central and scientific sources.