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Green lentil soup Calories
Fiber-rich, plant-protein soup
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Green lentil soup (240 g) has 149 calories. That works out to 62 calories per 100 g. It contains 22.1 g of carbs, 9.1 g of protein, 2.6 g of fat and 7 g of fiber. Its 0.3 mg of Copper covers 29% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
What is Green lentil soup?
Green lentil soup is a hearty, home-style soup found in Turkish cooking, made by simmering whole green lentils with vegetables such as onion and carrot, often with tomato or tomato paste. Recipes vary from household to household, but the lentils give it a substantial, earthy character.
In Turkey it may be served as a starter or a simple lunch or dinner, often with lemon, dried mint or chilli and bread on the side. Elsewhere, it also makes an easy plant-based meal with bread or a crisp salad. It provides fibre and plant protein; per 100 g, it has 3.8 g of protein and 2.9 g of fibre. For a lighter bowl, use a modest amount of oil and add extra vegetables.
Green lentil soup Nutrition Facts
Selected: 100 g
62
KCAL / 100G
Carbs
9.2g
· 3% DV
Protein
3.8g
· 8% DV
Fat
1.1g
· 1% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 25% · Fat 16%
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Green lentil soup Vitamins & Minerals
Vitamins
Folate
24µg · 6% DV
B1
0.07mg · 6% DV
B6
0.09mg · 5% DV
Biotin
1.2µg · 4% DV
Minerals
Sodium
240mg · 10% DV
Phosphorus
68mg · 10% DV
Potassium ⭐
210mg · 6% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Green lentil soup?
Nutrient density
High
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
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.
Green lentil soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green lentil soup
To burn the 62 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Green 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 Green lentil soup Contain Allergens?
No known major allergens
Which Diets Is Green lentil soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Green lentil soup Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.31g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Frequently Asked Questions About Green lentil soup
How do you make green lentil soup?
Green lentil soup is made by simmering rinsed lentils with aromatics, vegetables, and stock or water until tender. For a flavorful base, soften onion and garlic first, then add the lentils and liquid; finish with herbs or a squeeze of lemon.
What ingredients go into green lentil soup?
Green lentil soup usually contains green lentils, onion, garlic, and broth or water. Carrot, celery, tomato, and herbs such as thyme or parsley are common additions, but recipes vary; add vegetables according to the texture and flavor you want.
Do you need to soak lentils for green lentil soup?
No, green lentils do not have to be soaked for soup. Rinse and pick them over before cooking; soaking can shorten the simmering time, but unsoaked lentils hold their shape well and are convenient for a one-pot soup.
How do you keep green lentils from turning mushy in soup?
To keep the lentils whole in green lentil soup, simmer them gently and check for tenderness before adding any quick-cooking vegetables or pasta. Avoid prolonged boiling, and stir carefully near the end so the lentils do not break apart.
Can you make green lentil soup with canned lentils?
Yes, canned lentils work in green lentil soup, but add them near the end because they are already cooked. Drain and rinse them first to remove excess packing liquid, then simmer just long enough for them to absorb the soup’s flavors.
Can you freeze green lentil soup?
Yes, green lentil soup freezes well. Cool it before transferring it to airtight, portion-sized containers, leaving room for expansion. Thaw it in the refrigerator or reheat it from frozen over low heat, adding a little water or stock if it has thickened.
How long does green lentil soup last in the fridge?
Green lentil soup keeps for about three to four days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat; add a splash of water if the lentils have absorbed too much liquid.
What should you serve with green lentil soup?
Green lentil soup pairs well with crusty bread, a green salad, or a simple sandwich. A squeeze of lemon and fresh herbs brighten its earthy flavor, while a light side keeps the meal from feeling too heavy.
Is green lentil soup filling enough for a meal?
Yes, green lentil soup can make a filling meal because lentils provide fiber and plant protein. Add vegetables and serve it with bread or a salad if you want a more substantial lunch or dinner.
Should green lentil soup be blended?
No, green lentil soup does not need to be blended; it is often served with the lentils whole for a hearty texture. If you prefer a thicker soup, blend just a portion and stir it back into the pot rather than puréeing the entire batch.
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Nutrition data compiled from USDA FoodData Central and scientific sources.