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Green Lentil Soup with Potato and Carrot Calories
Plant-protein and fiber rich soup
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Green Lentil Soup with Potato and Carrot (250 g) has 175 calories. That works out to 70 calories per 100 g. It contains 30.3 g of carbs, 11 g of protein, 1.8 g of fat and 9.5 g of fiber. Its 400 µg of Vitamin A covers 44% of the Daily Value. Its glycemic index is 36 (low), so it raises blood sugar slowly.
Green Lentil Soup with Potato and Carrot Nutrition Facts
Selected: 1 cup (medium) · 250 g
175
KCAL / 250G
Carbs
30.3g
· 11% DV
Protein
11g
· 22% DV
Fat
1.8g
· 2% DV
Fiber
9.5g
· 34% 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%
Green Lentil Soup with Potato and Carrot nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 600 mg | 26% |
| Total carbohydrate | 30.3 g | 11% |
| Fiber | 9.5 g | 34% |
| Protein | 11 g | 22% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Green Lentil Soup with Potato and Carrot?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 175 kcal |
| 1 tablespoon (medium) | 15 g | 11 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (small) | 180 g | 126 kcal |
| 1 serving (medium) | 250 g | 175 kcal |
| 1 bottle (medium) | 300 g | 210 kcal |
| 1 cup (large) | 350 g | 245 kcal |
| 1 serving (large) | 400 g | 280 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Green Lentil Soup with Potato and Carrot
How do you make Green Lentil Soup with Potato and Carrot?
Rinse the green lentils and cook them until nearly tender. Meanwhile, soften chopped onion, potato, and carrot in a pot, then add the lentils and broth or water. Simmer until the vegetables are tender and season with salt, pepper, and cumin.
What goes into Green Lentil Soup with Potato and Carrot?
Green lentils, potato, carrot, onion, and water or vegetable broth are the usual base for Green Lentil Soup with Potato and Carrot. Cumin, black pepper, and mint add flavor; some versions finish the soup with lemon or a little olive oil.
Do you need to soak lentils for Green Lentil Soup with Potato and Carrot?
No, green lentils do not have to be soaked before making Green Lentil Soup with Potato and Carrot. Rinse them well and cook until tender. Soaking can shorten cooking time, while parboiling them separately can help you control the soup’s texture.
How long should Green Lentil Soup with Potato and Carrot simmer?
Simmer Green Lentil Soup with Potato and Carrot until the lentils are tender and the potato and carrot are easily pierced with a fork. If the liquid reduces before everything is cooked, add a little hot water or broth.
Can you blend Green Lentil Soup with Potato and Carrot?
Yes, you can blend Green Lentil Soup with Potato and Carrot. Blend all of it for a smooth soup, or blend just part of the pot and stir it back in for a thicker texture that still has whole lentils and vegetable pieces.
How do you make Green Lentil Soup with Potato and Carrot thicker?
To thicken Green Lentil Soup with Potato and Carrot, mash some of the cooked potato and lentils against the side of the pot, or blend a portion of the soup. Simmering uncovered also reduces excess liquid without adding flour.
What spices go well in Green Lentil Soup with Potato and Carrot?
Cumin and black pepper complement the earthy flavor of Green Lentil Soup with Potato and Carrot; dried mint and paprika are also good choices. Add lemon juice at the end if you want a brighter flavor.
How long does Green Lentil Soup with Potato and Carrot last in the fridge?
Green Lentil Soup with Potato and Carrot keeps in a covered container in the refrigerator for about 3–4 days. Cool it promptly after cooking, and stir in a little water or broth when reheating if it has thickened.
Can you freeze Green Lentil Soup with Potato and Carrot?
Yes, Green Lentil Soup with Potato and Carrot freezes well in airtight, portion-sized containers. The potato may become a little softer after thawing, so stir the soup while reheating and add water or broth if the texture is too thick.
Does Green Lentil Soup with Potato and Carrot cause gas?
It can cause gas for some people because green lentils contain fiber and fermentable carbohydrates. Rinsing the lentils, cooking them until very tender, and starting with a modest serving may make Green Lentil Soup with Potato and Carrot easier to tolerate.
Green Lentil Soup with Potato and Carrot Vitamins & Minerals
Vitamins
Vitamin A
400µg · 44% DV
Folate
105µg · 26% DV
B6
0.33mg · 19% DV
B1
0.22mg · 18% DV
Minerals
Copper
0.35mg · 39% DV
Manganese
0.75mg · 33% DV
Phosphorus
190mg · 27% DV
Sodium
600mg · 26% DV
Potassium ⭐
575mg · 17% DV
Green Lentil Soup with Potato and Carrot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Lentil Soup with Potato and Carrot
To burn the 175 calories in 1 cup (medium) (250 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.
What is Green Lentil Soup with Potato and Carrot?
Green Lentil Soup with Potato and Carrot brings green lentils together with tender potato and carrot in a hearty, home-style soup. Onion, herbs or spices often add depth, and the vegetables may be left in pieces or partly blended for a thicker consistency.
The lentils lend an earthy flavor, balanced by carrot’s gentle sweetness and the soft, comforting texture of potato. It works as a warming lunch or supper, served on its own or with bread; a squeeze of lemon and fresh herbs make a bright finish. Naturally rich in plant protein and fibre, it is satisfying without relying on much fat. For a lighter bowl, use oil sparingly and add extra vegetables or leafy greens.
How Nutritious Is Green Lentil Soup with Potato and Carrot?
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.
Is Green Lentil Soup with Potato and Carrot 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 with Potato and Carrot Contain Allergens?
No known major allergens
Which Diets Is Green Lentil Soup with Potato and Carrot 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 with Potato and Carrot Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.55g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.