1 cup (medium) of Lentil soup (low oil) (220 g) has 143 calories. That works out to 65 calories per 100 g. It contains 21.3 g of carbs, 8.1 g of protein, 2.2 g of fat and 6.2 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Lentil soup (low oil) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

9.7g

· 4% DV

Protein

3.7g

· 7% DV

Fat

· 1% 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 62% · Protein 24% · Fat 14%

Lentil soup (low oil) Vitamins & Minerals

Vitamins

0.09mg · 8% DV

Folate

28µg · 7% DV

0.2mg · 4% DV

0.07mg · 4% DV

Minerals

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

Iron

1mg · 6% DV

Phosphorus

40mg · 6% DV

How Nutritious Is Lentil soup (low oil)?

Nutrient density

High

78/ 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

53/ 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 (low oil) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Lentil soup (low oil)

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

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 (low oil) 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 (low oil) 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 (low oil) 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 (low oil) Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.11g

POLYUNSATURATED

0.21g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Lentil soup (low oil)

🥣vs🥣

Lentil soup (low oil) vs Green Lentils (Boiled)51 kcal fewer per 100 g

→🥣vs🌱

Lentil soup (low oil) vs Edamame56 kcal fewer per 100 g

→🥣vs🫘

Lentil soup (low oil) vs White Beans62 kcal fewer per 100 g

→🥣vs🍲

Lentil soup (low oil) vs Bean Stew with Meat55 kcal fewer per 100 g

→

Foods Similar to Lentil soup (low oil)

🥣

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 (low oil)

How can low-oil lentil soup be made creamier without adding cream?

Blend the soup thoroughly once the lentils are fully tender. For a thicker texture, blend part of the batch and stir it back in, or use naturally creamy vegetables such as potato, carrot, or onion.

Can lentil soup cause gas or bloating?

It can cause gas or bloating in some people because lentils contain fermentable carbohydrates. Rinsing the lentils, cooking them until very soft, and increasing portions gradually may improve tolerance.

Is adding lemon to lentil soup useful?

Lemon brightens the flavor, and its vitamin C can support absorption of the non-heme iron found in lentils. Add it at serving time for the freshest flavor.

Is lentil soup better before or after exercise?

A few hours before training, it can fit into a balanced meal that provides carbohydrate and fluid. After exercise, pair it with foods such as yogurt, a dairy alternative, or whole-grain bread for a more complete recovery meal.

Is lentil soup too heavy to eat at night?

Low-oil lentil soup is usually a light evening meal for most people. Those with reflux, sensitive digestion, or a tendency to bloat after legumes may prefer a smaller portion earlier in the evening.

Why does lentil soup sometimes taste bitter?

Overcooked tomato paste, scorched spices, or too much cumin or pepper can give it a bitter or harsh taste. Briefly warming spices and avoiding high heat when cooking the paste helps prevent this.

How long does homemade lentil soup keep in the refrigerator?

Cool it promptly, refrigerate it in a covered container, and use it within 3 to 4 days. Reheat it until piping hot, and discard it if it develops an off smell, fizzing, or sour taste.

Can lentil soup be frozen?

Yes. Freeze cooled soup in single portions and use it within about 2 to 3 months for best quality. It may thicken after thawing, so stir in a little hot water while reheating if needed.

Can lentil soup correct iron deficiency on its own?

Lentils provide plant-based iron, but one food alone cannot treat iron deficiency. A varied diet, vitamin C-rich foods, and medical guidance or supplements when needed are more appropriate.

Is ready-made lentil soup the same as homemade soup?

Ready-made versions are convenient, but their salt, starch, flour, and flavoring content can vary widely by brand. Homemade low-oil soup gives you more control over the ingredients, seasoning, and texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026