1 cup (medium) of Lentil Soup (250 g) has 188 calories. That works out to 75 calories per 100 g. It contains 29.5 g of carbs, 10.5 g of protein, 1.8 g of fat and 8 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Lentil Soup Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

11.8g

· 4% DV

Protein

4.2g

· 8% DV

Fat

0.7g

· 1% DV

Fiber

3.2g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 67% · Protein 24% · Fat 9%

Lentil Soup Vitamins & Minerals

Vitamins

Folate

35µg · 9% DV

0.09mg · 8% DV

0.13mg · 8% DV

Biotin

1.5µg · 5% DV

Minerals

Sodium

220mg · 10% DV

Zinc

1mg · 9% DV

Phosphorus

55mg · 8% DV

Iron

1mg · 6% DV

How Nutritious Is Lentil Soup?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

55/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Lentil Soup Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lentil Soup

To burn the 75 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

0.13g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 4.7:1

Above the ideal 4:1 (4.7:1).

Compare Lentil Soup

🥣vs🥣

Lentil Soup vs Green Lentils (Boiled)41 kcal fewer per 100 g

→🥣vs🌱

Lentil Soup vs Edamame46 kcal fewer per 100 g

→🥣vs🫘

Lentil Soup vs White Beans52 kcal fewer per 100 g

→🥣vs🍲

Lentil Soup vs Bean Stew with Meat45 kcal fewer per 100 g

→

Foods Similar to Lentil Soup

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Lentil Soup

How many calories are in lentil soup?

Lentil soup provides 75 calories per 100 g. It contains 4.2 g of protein, 11.8 g of carbohydrates, and 0.7 g of fat per 100 g.

Is lentil soup suitable for a gluten-free or vegan diet?

Yes, lentil soup is compatible with both gluten-free and vegan diets. It is also suitable for vegetarian, Mediterranean, flexitarian, omnivore, and Paleo eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026