1 cup (medium) of Lentil Soup (Fat-Free) (250 g) has 138 calories. That works out to 55 calories per 100 g. It contains 23 g of carbs, 10.3 g of protein, 0.5 g of fat and 7 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 36 (low), so it raises blood sugar slowly.

What is Lentil Soup (Fat-Free)?

Lentil Soup (Fat-Free) is a Turkish home-style soup, usually made by simmering red lentils with water or stock and vegetables, then blending them until smooth. This version is prepared without added fat and has a thick, velvety texture and a golden-orange colour.

In Turkey it is commonly served hot for lunch or dinner, and is a familiar choice at iftar. A squeeze of lemon and bread alongside are simple accompaniments; outside Turkey, it also makes an easy, filling meat-free meal. Lentils give the soup protein and fibre, while the fat-free preparation keeps it light: it has 55 calories per 100 g. Pair it with a salad for a more substantial meal.

Lentil Soup (Fat-Free) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

9.2g

· 3% DV

Protein

4.1g

· 8% DV

Fat

0.2g

· 0% DV

Fiber

2.8g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 67% · Protein 30% · Fat 3%

Lentil Soup (Fat-Free) Vitamins & Minerals

Vitamins

0.09mg · 8% DV

Folate

32µg · 8% DV

0.11mg · 6% DV

Biotin

1.5µg · 5% DV

Minerals

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

Phosphorus

52mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Lentil Soup (Fat-Free)?

Nutrient density

High

75/ 100

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

55/ 100

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 (Fat-Free) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

3.3

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lentil Soup (Fat-Free)

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

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 (Fat-Free) 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 (Fat-Free) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Lentil Soup (Fat-Free) 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

Lentil Soup (Fat-Free) Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Lentil Soup (Fat-Free)

🥣vs🥣

Lentil Soup (Fat-Free) vs Green Lentils (Boiled)61 kcal fewer per 100 g

→🥣vs🌱

Lentil Soup (Fat-Free) vs Edamame66 kcal fewer per 100 g

→🥣vs🫘

Lentil Soup (Fat-Free) vs White Beans72 kcal fewer per 100 g

→🥣vs🍲

Lentil Soup (Fat-Free) vs Bean Stew with Meat65 kcal fewer per 100 g

→

Foods Similar to Lentil Soup (Fat-Free)

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Lentil Soup (Fat-Free)

What is fat-free lentil soup made of?

Fat-free lentil soup is typically made with lentils, onion, and stock or water, often with carrot, tomato, and spices. For a fat-free preparation, simmer the ingredients instead of sautéing them in oil, then blend the soup if you want a smooth texture.

How do you make fat-free lentil soup taste richer without adding oil?

Build flavor in fat-free lentil soup with onion, garlic, cumin, paprika, black pepper, and a squeeze of lemon. Simmering the vegetables and lentils together in a flavorful stock, then blending the soup, gives it a fuller taste and silky texture without an oily finish.

Can you make fat-free lentil soup with green lentils instead of red lentils?

Yes, you can make fat-free lentil soup with green lentils, but the result will be less creamy and more textured than soup made with red lentils. Green lentils also take longer to soften, so cook them until tender before blending or serving the soup as is.

Does fat-free lentil soup need to be blended?

No, fat-free lentil soup does not have to be blended. Blending gives it the smooth, creamy texture common in many lentil soups, while leaving it unblended makes the lentils and vegetables more distinct; an immersion blender is the easiest option.

How can you fix fat-free lentil soup that is too thin?

To thicken fat-free lentil soup, simmer it uncovered until some liquid evaporates, or blend a portion and stir it back in. Avoid adding flour as the first fix: lentils naturally thicken the soup as they cook and break down.

What should you serve with fat-free lentil soup?

Serve fat-free lentil soup with crusty bread, a green salad, or a sandwich for a more complete meal. A squeeze of lemon and fresh herbs brighten its earthy flavor; add toppings at the table so the soup itself stays fat-free.

How long does fat-free lentil soup last in the fridge?

Fat-free lentil soup keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and bring it to a thorough steaming heat before serving.

Can you freeze fat-free lentil soup?

Yes, fat-free lentil soup freezes well. Cool it before packing it into freezer-safe containers, leaving room for expansion. Thaw it in the refrigerator or reheat it gently from frozen, stirring well and adding water or stock if it has thickened.

Does fat-free lentil soup cause gas?

It can: lentils contain fermentable carbohydrates that may cause gas or bloating, especially if you are not used to eating legumes. Rinsing the lentils and cooking them until very soft may help, but it will not prevent symptoms for everyone.

Is fat-free lentil soup good for weight loss?

Fat-free lentil soup can make a satisfying meal because lentils provide protein and fiber, but it does not cause weight loss on its own. Pair it with vegetables or a modest portion of bread, and keep creamy or oily toppings off if you want to maintain its lighter profile.

Have another question about Lentil Soup (Fat-Free)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026