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Black lentil soup Calories
Plant-based protein and fiber source, rich in iron and folate
CALORIES
GI
POTASSIUM
FIBER
Black lentil soup Nutrition Facts
Selected: 100 g
85
KCAL / 100G
Carbs
13.2g
· 65%
Protein
5.5g
· 27%
Fat
0.7g
· 8%
Fiber
4.2g
Black lentil soup Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
Folate
55µg · 14% DV
B6
0.13mg · 8% DV
B2
0.07mg · 5% DV
Minerals
Sodium
320mg · 14% DV
Iron
2mg · 11% DV
Phosphorus
78mg · 11% DV
Zinc
1mg · 9% DV
Black lentil soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Black 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 Black lentil soup Contain Allergens?
No known major allergens
Which Diets Is Black 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
Black lentil soup Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Black lentil soup
Black lentil soup — Frequently Asked Questions
Is black lentil soup filling enough for a meal?
It can be, because lentils provide both protein and fibre, which help with satiety. If you want a more complete meal, pair it with a salad, whole grain bread, or a side rich in healthy fats.
Is black lentil soup better before or after a workout?
It usually works better 2–3 hours before training or as a post-workout meal, since it offers both carbohydrate and protein. Right before intense exercise, its fibre may feel heavy for some people.
Can black lentil soup cause bloating?
Yes, lentils can cause gas or bloating in some people, especially if they are not used to legumes. Thorough cooking and eating moderate portions can make it easier to tolerate.
Is black lentil soup suitable for children?
Yes, it is generally a child-friendly option because it is soft and easy to eat. For younger children, a smoother texture and milder seasoning may work better.
How long does black lentil soup keep in the fridge?
Once cooled and refrigerated in a sealed container, it is best eaten within 3 to 4 days. Discard it if it develops a sour smell, bubbling, or an off taste.
Can you freeze black lentil soup?
Yes, it freezes well in most cases. Freeze it in portion-sized containers, then reheat gently and add a little water if it thickens too much.
Does adding lemon to black lentil soup do anything besides change the taste?
Yes, lemon can help support the absorption of plant-based iron from lentils. It also brightens the flavour, which is why it is a common finishing touch.
What goes well with black lentil soup?
It pairs well with crusty bread, a simple salad, yogurt-style sides, or roasted vegetables. These combinations can make the meal more satisfying and add variety in texture and flavour.
Is black lentil soup okay to eat at night?
Yes, many people tolerate it well in the evening. However, if you are sensitive to fibre-rich foods, a large portion late at night may feel too heavy.
Who should be careful with black lentil soup?
People with sensitive digestion, IBS symptoms, or difficulty tolerating legumes may need smaller portions. Those with medical conditions requiring controlled mineral or protein intake should follow individual advice from a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.