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Lentil Soup (Unsalted) Calories
High in protein and fiber, low sodium, vegan
CALORIES
GI
POTASSIUM
FIBER
Lentil Soup (Unsalted) Nutrition Facts
Selected: 100 g
75
KCAL / 100G
Carbs
11.8g
· 67%
Protein
4.6g
· 26%
Fat
0.5g
· 7%
Fiber
3.2g
Lentil Soup (Unsalted) Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
Folate
32µg · 8% DV
B6
0.08mg · 5% DV
Biotin
1.5µg · 5% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
55mg · 8% DV
Iron
1mg · 6% DV
Potassium ⭐
180mg · 5% DV
Lentil Soup (Unsalted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lentil Soup (Unsalted) 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 (Unsalted) Contain Allergens?
No known major allergens
Which Diets Is Lentil Soup (Unsalted) 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 (Unsalted) Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
Foods Similar to Lentil Soup (Unsalted)
Lentil Soup (Unsalted) — Frequently Asked Questions
Why can unsalted lentil soup taste bland, and how can you improve it without adding salt?
Without salt, the earthy flavor of lentils stands out more. Lemon juice, cumin, black pepper, garlic, onion, and a little olive oil can make it taste fuller without relying on sodium.
Is lentil soup better before or after a workout?
It can work either before or after training, depending on portion size and timing. Because it contains carbs and fiber, a large serving right before exercise may feel heavy for some people.
Is unsalted lentil soup a smarter choice for people watching their blood pressure?
Often yes, because no added salt helps reduce sodium intake. If it is a packaged product, it is still worth checking the ingredient list and serving size.
Does lentil soup cause gas, and can that be reduced?
It can in some people, since lentils contain fermentable carbohydrates. Thorough cooking, starting with smaller portions, and using spices like cumin or ginger may help.
Is unsalted lentil soup suitable for children and older adults?
Usually yes, because it is soft, easy to eat, and simple to digest for many people. The texture and seasoning should still be adjusted for age, appetite, and chewing or swallowing needs.
What goes well with lentil soup to make a more balanced meal?
It pairs well with yogurt, a salad, or whole-grain bread depending on your needs. Adding a side with healthy fat or extra protein can make the meal more filling.
How is lentil soup different from split pea soup nutritionally and practically?
Both are legume-based soups, but they differ in flavor, texture, and how people tolerate them digestively. Lentil soup often cooks faster and can feel lighter, while split pea soup is usually thicker and earthier.
How long does unsalted lentil soup keep in the fridge?
Cooked lentil soup generally keeps for about 3 to 4 days in the refrigerator. Cool it promptly, store it in a sealed container, and reheat it thoroughly before eating.
Can lentil soup be frozen?
Yes, lentil soup usually freezes well. Freeze it in individual portions for convenience, and add a little water after reheating if it becomes too thick.
Is it okay to eat lentil soup every day?
It can be part of a healthy routine if the rest of your diet is varied. It should not be your only staple, because you still need a mix of different protein sources, vegetables, and fats across the day.
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Nutrition data compiled from USDA FoodData Central and scientific sources.