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Small lentil soup Calories
Source of protein and fiber, low fat, warm starter
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (small) of Small lentil soup (180 g) has 117 calories. That works out to 65 calories per 100 g. It contains 17.3 g of carbs, 6.5 g of protein, 2 g of fat and 4.7 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
What is Small lentil soup?
Small lentil soup is a modest serving of lentil soup, commonly made with red lentils simmered with onion and sometimes carrot or potato, then blended until smooth. Recipes vary from home to home, but this style is familiar in Turkish cooking.
Its soft texture and gently earthy flavour are often brightened with a squeeze of lemon; a little chilli-infused butter or oil may be added at the table. In Turkey it is served as a warm first course or as a simple meal with bread, and it also works well as a light starter elsewhere. Lentils contribute plant protein and fibre, while the soup is relatively low in fat. Pair it with salad for a lighter meal, or add bread when you want something more substantial.
Small lentil soup Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
9.6g
· 3% DV
Protein
3.6g
· 7% DV
Fat
1.1g
· 1% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 23% · Fat 16%
Small lentil soup Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
Folate
22µg · 6% DV
Biotin
1.5µg · 5% DV
B5
0.18mg · 4% DV
Minerals
Sodium
220mg · 10% DV
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
Phosphorus
36mg · 5% DV
How Nutritious Is Small 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.
Small lentil soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Small lentil soup
To burn the 65 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 Small 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 Small lentil soup Contain Allergens?
No known major allergens
Which Diets Is Small lentil soup 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
Small lentil soup Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Frequently Asked Questions About Small lentil soup
What is small lentil soup made of?
Small lentil soup is typically made with red lentils, onion, water or stock, and seasoning. Turkish-style versions may also include carrot, potato, or tomato paste, so the exact ingredients vary by recipe.
How do you make small lentil soup?
To make small lentil soup, soften onion in a little oil, add rinsed red lentils and water or stock, then simmer until the lentils break down. Blend for a smooth texture and adjust the thickness with liquid.
Is small lentil soup a Turkish dish?
Small lentil soup commonly refers to a small serving of Turkish-style lentil soup, known in Turkey as mercimek çorbası. Lentil soups are made in many cuisines, but Turkish versions often use red lentils and are served smooth with lemon.
Can you make small lentil soup without a blender?
Yes, you can make small lentil soup without a blender. Red lentils soften and break down during cooking; mash them with a spoon for a rustic texture, or leave the soup slightly chunky instead of completely smooth.
What spices go well in small lentil soup?
Cumin, black pepper, and paprika are common seasonings for small lentil soup. Turkish recipes may finish it with melted butter or oil infused with red pepper flakes, while lemon added at the table brings a fresh, tangy contrast.
Does small lentil soup usually contain potatoes?
No, potatoes are not essential to small lentil soup. Some home recipes add potato or carrot for extra body and sweetness, while a basic Turkish-style version can rely on red lentils to thicken the soup.
What do you serve with small lentil soup?
Small lentil soup pairs well with crusty bread, a simple salad, or a sandwich for a light meal. In Turkey, it is also commonly served as a starter before a main dish, with lemon available at the table.
Can small lentil soup be frozen?
Yes, small lentil soup freezes well. Cool it before transferring it to airtight, portion-sized containers, leaving room for expansion. Thaw it in the refrigerator or reheat it gently from frozen, stirring and adding water if it has thickened.
How do you reheat small lentil soup?
Reheat small lentil soup in a saucepan over medium-low heat, stirring regularly until it is steaming throughout. Lentils continue to thicken as the soup stands, so add a splash of water or stock if needed.
Is small lentil soup filling enough for dinner?
Small lentil soup can be a light dinner, but a small serving may not feel like a complete meal on its own. Serve it with bread and a salad, or add a substantial side such as roasted vegetables.
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Nutrition data compiled from USDA FoodData Central and scientific sources.