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Lentil Soup Calories
Plant protein, fiber, iron and folate source
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Lentil Soup (220 g) has 165 calories. That works out to 75 calories per 100 g. It contains 24.6 g of carbs, 9.9 g of protein, 2.6 g of fat and 7 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 44 (low), so it raises blood sugar slowly.
What is Lentil Soup?
Turkish Lentil Soup is a comforting soup made by simmering red lentils, often with onion and carrot, then blending them until smooth. Recipes vary from kitchen to kitchen: some include tomato paste and spices, while others keep the flavour simple and let the lentils lead.
It has a mellow, earthy taste and a thick, velvety texture. In Turkey it is commonly served as a starter, with lemon to squeeze over and bread for dipping; a drizzle of chilli-infused butter or oil is another familiar finish. It offers plant protein and fibre, along with iron and folate. For a lighter bowl, use a modest amount of oil and adjust the consistency with water or stock.
Lentil Soup Nutrition Facts
Selected: 100 g
75
KCAL / 100G
Carbs
11.2g
· 4% DV
Protein
4.5g
· 9% DV
Fat
1.2g
· 2% 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 61% · Protein 24% · Fat 15%
Lentil Soup Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
Folate
35µg · 9% DV
B6
0.13mg · 8% DV
Biotin
1.5µg · 5% DV
Minerals
Iron
2mg · 11% DV
Sodium
230mg · 10% DV
Zinc
1mg · 9% DV
Phosphorus
55mg · 8% DV
How Nutritious Is 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.
Lentil Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
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:
🚶
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 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
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
0.18g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Lentil Soup
How do you make Lentil Soup?
Lentil Soup is made by simmering lentils with onion and liquid until tender, then blending until smooth if that texture is desired. For a Turkish-style version, red lentils are common; carrot, cumin, and a squeeze of lemon are popular additions.
Can you use green lentils in Lentil Soup instead of red lentils?
Yes, but green lentils stay firmer and take longer to cook, so Lentil Soup will be chunkier rather than smooth. Red lentils break down readily and are the usual choice for the golden, creamy Turkish-style soup.
Why is Lentil Soup blended until smooth?
Lentil Soup is often blended to give it an even, creamy texture and to break down the softened lentils and vegetables. Blend carefully while the soup is hot, or let it cool slightly first to reduce splashing.
What can you add to Lentil Soup for more flavor?
Cumin, black pepper, and paprika add warmth to Lentil Soup; Turkish-style versions are often finished with lemon and a drizzle of paprika-infused butter or oil. Add lemon at the table so each person can adjust the sharpness.
How do you thicken Lentil Soup that is too thin?
Simmer Lentil Soup uncovered to let excess liquid evaporate, or blend a portion of it and stir it back in. Avoid adding flour straight to the pot, which can leave lumps unless mixed into a slurry first.
Can you freeze Lentil Soup?
Yes, Lentil Soup freezes well. Cool it before packing into meal-sized airtight containers, leaving room for expansion. Thaw it in the refrigerator or reheat it gently from frozen, stirring and adding a little water if it has thickened.
How long does Lentil Soup last in the refrigerator?
Lentil Soup keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is steaming throughout.
What should you serve with Lentil Soup?
Lentil Soup pairs well with crusty bread, a green salad, or a sandwich. For a Turkish-style serving, offer lemon wedges and bread on the side; a small salad can make it a more complete meal.
Is Lentil Soup good for weight loss?
Lentil Soup can support fullness because lentils provide fiber and plant protein, making it a satisfying meal or starter. It does not cause weight loss on its own, and large servings of bread or rich toppings add to the meal.
Does Lentil Soup cause gas?
It can: lentils contain fermentable carbohydrates that may cause gas or bloating, particularly in people who are sensitive to them. Cooking the lentils thoroughly and starting with a smaller serving may make Lentil Soup easier to tolerate.
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Nutrition data compiled from USDA FoodData Central and scientific sources.