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Source of fiber and plant protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 bottle (medium) of Homemade strained lentil soup (250 g) has 138 calories. That works out to 55 calories per 100 g. It contains 21.3 g of carbs, 8.3 g of protein, 2.8 g of fat and 6 g of fiber. Its 0.3 mg of Copper covers 33% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 bottle (medium) · 250 g
138
KCAL / 250G
Carbs
21.3g
· 8% DV
Protein
8.3g
· 17% DV
Fat
2.8g
· 4% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 23% · Fat 18%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 21.3 g | 8% |
| Fiber | 6 g | 21% |
| Protein | 8.3 g | 17% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 250 g | 138 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 150 g | 83 kcal |
| 1 serving (small) | 200 g | 110 kcal |
| 1 cup (medium) | 250 g | 138 kcal |
| 1 serving (medium) | 300 g | 165 kcal |
| 1 cup (large) | 350 g | 193 kcal |
| 1 serving (large) | 450 g | 248 kcal |
| 1 bottle (large) | 500 g | 275 kcal |
Calculated from 55 calories per 100 g.
Homemade strained lentil soup is made by simmering lentils with aromatics until soft, then blending and straining the mixture for a smooth finish. Red lentils are a common choice because they soften readily and produce a naturally creamy texture.
Yes, homemade strained lentil soup can be made without flour. Well-cooked lentils thicken the soup on their own; blend them thoroughly and simmer briefly if you want a thicker result.
Cumin, black pepper, paprika, and dried mint all work well in homemade strained lentil soup. Add spices gradually while cooking, then finish with lemon or a little seasoned oil if you want a brighter, more aromatic bowl.
Homemade strained lentil soup is often watery because it contains too much cooking liquid or has not simmered long enough after blending. Simmer it uncovered to reduce the liquid, stirring often so the lentils do not stick to the pot.
Yes, you can reheat homemade strained lentil soup on the stove over low to medium heat, stirring regularly. It thickens as it cools, so add a little water or broth if needed and heat until steaming throughout.
No, homemade strained lentil soup does not need lemon, but a squeeze added just before serving can brighten its earthy flavor. Adding lemon to individual bowls also lets everyone adjust the tartness to taste.
Yes, homemade strained lentil soup can be made with green lentils, though they usually take longer to soften than red lentils. Cook them until very tender before blending, and expect a darker color and a less silky texture.
You can make homemade strained lentil soup smooth without a sieve by blending it thoroughly with an immersion or countertop blender. For the silkiest result, blend in batches if needed and take care when handling hot liquid.
Homemade strained lentil soup pairs well with crusty bread, a simple green salad, or a sandwich. For a more substantial meal, serve it alongside roasted vegetables or a grain-based side rather than relying on toppings alone.
Yes, homemade strained lentil soup can be made without butter. Use olive oil to soften the aromatics and, if you like, drizzle a little seasoned olive oil over each bowl instead of finishing the soup with butter.
Vitamins
Folate
80µg · 20% DV
B6
0.3mg · 18% DV
B1
0.18mg · 15% DV
B5
0.45mg · 9% DV
Minerals
Copper
0.3mg · 33% DV
Manganese
0.58mg · 25% DV
Phosphorus
155mg · 22% DV
Sodium
450mg · 20% DV
Potassium ⭐
413mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 138 calories in 1 bottle (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.
Homemade strained lentil soup is a smooth Turkish-style soup, commonly made by simmering lentils—often red lentils—with onion and other vegetables, then blending or straining until silky. It is gentler in texture than a chunky lentil soup, while still tasting earthy and savoury.
In Turkey, it is often served as a first course or a simple meal, with lemon squeezed over the top and bread on the side. Elsewhere, it also makes an easy lunch or warming supper. It provides fibre and plant protein; pair it with salad for a lighter meal, or add bread when you want something more filling.
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.
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.
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.
No known major allergens
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
SATURATED
0.4g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 6.9:1
Above the ideal 4:1 (6.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.