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Lentil Soup with Potato and Tomato Paste Calories
A filling soup made with lentils, potato, and tomato paste, providing fiber and plant protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lentil Soup with Potato and Tomato Paste (240 g) has 173 calories. That works out to 72 calories per 100 g. It contains 28.3 g of carbs, 8.2 g of protein, 3.6 g of fat and 6.5 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Lentil Soup with Potato and Tomato Paste Nutrition Facts
Selected: 1 cup (medium) · 240 g
173
KCAL / 240G
Carbs
28.3g
· 10% DV
Protein
8.2g
· 16% DV
Fat
3.6g
· 5% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 18% · Fat 19%
Lentil Soup with Potato and Tomato Paste nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 28.3 g | 10% |
| Fiber | 6.5 g | 23% |
| Protein | 8.2 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Lentil Soup with Potato and Tomato Paste?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 173 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (small) | 180 g | 130 kcal |
| 1 serving (medium) | 250 g | 180 kcal |
| 1 cup (large) | 300 g | 216 kcal |
| 1 bottle (medium) | 330 g | 238 kcal |
| 1 serving (large) | 350 g | 252 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Lentil Soup with Potato and Tomato Paste
How do you make Lentil Soup with Potato and Tomato Paste?
Lentil Soup with Potato and Tomato Paste is usually made with red lentils, diced potato, onion, tomato paste, and water or stock. Soften the onion, briefly cook the paste, then add the lentils and potato and simmer until tender.
What kind of lentils are used in Lentil Soup with Potato and Tomato Paste?
Red lentils are the usual choice for Lentil Soup with Potato and Tomato Paste because they cook quickly and break down into a thick, smooth base. Green lentils also work, but stay firmer and need longer to cook.
Should you blend Lentil Soup with Potato and Tomato Paste?
Blend Lentil Soup with Potato and Tomato Paste after cooking if you want a smooth texture. For a chunkier soup, leave it unblended; cutting the potato into small pieces helps it soften evenly without turning the whole pot into a purée.
Why does Lentil Soup with Potato and Tomato Paste get so thick?
The lentils break down and the potato releases starch as Lentil Soup with Potato and Tomato Paste cooks, so it thickens further as it stands. Stir in hot water or stock a little at a time when reheating to loosen it.
Can you freeze Lentil Soup with Potato and Tomato Paste?
Yes, Lentil Soup with Potato and Tomato Paste freezes well. Cool it, portion it into airtight containers, and leave a little room for expansion. Thaw it in the refrigerator, then reheat thoroughly, adding water if the texture has thickened.
What should you serve with Lentil Soup with Potato and Tomato Paste?
Crusty bread and a lemon wedge are classic accompaniments to Lentil Soup with Potato and Tomato Paste. A simple salad also works well, while a spoonful of yogurt can add a cooling contrast if you eat dairy.
How long does Lentil Soup with Potato and Tomato Paste last in the fridge?
Lentil Soup with Potato and Tomato Paste 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, rather than warming and cooling the whole batch repeatedly.
Can you make Lentil Soup with Potato and Tomato Paste without a blender?
Yes, Lentil Soup with Potato and Tomato Paste does not need to be blended. Red lentils soften and partly dissolve during cooking; for an especially smooth result without a blender, mash the cooked potato and lentils against the side of the pot.
When should you add tomato paste to Lentil Soup with Potato and Tomato Paste?
Cook the tomato paste with the softened onion before adding the liquid to Lentil Soup with Potato and Tomato Paste. Briefly frying it helps bring out its savory flavor; stir continuously so it does not scorch on the bottom of the pot.
Can you make Lentil Soup with Potato and Tomato Paste in a slow cooker?
Yes, you can make Lentil Soup with Potato and Tomato Paste in a slow cooker. Briefly sauté the onion and tomato paste first for a deeper flavor, then add them with the lentils, potato, and liquid and cook until tender.
Lentil Soup with Potato and Tomato Paste Vitamins & Minerals
Vitamins
Folate
84µg · 21% DV
B6
0.29mg · 17% DV
B1
0.17mg · 14% DV
Vitamin C
8.4mg · 9% DV
Minerals
Copper
0.22mg · 24% DV
Sodium
528mg · 23% DV
Phosphorus
139mg · 20% DV
Manganese
0.43mg · 19% DV
Potassium ⭐
552mg · 16% DV
Lentil Soup with Potato and Tomato Paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil Soup with Potato and Tomato Paste
To burn the 173 calories in 1 cup (medium) (240 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.
What is Lentil Soup with Potato and Tomato Paste?
Lentil Soup with Potato and Tomato Paste is a hearty home-style soup made by simmering lentils with potato and tomato paste, often alongside onion and broth or water. Depending on the cook, it may be blended until smooth or left with a more rustic, textured finish. The tomato paste gives it savoury depth, while potato thickens the broth.
In Turkey, it is commonly served hot as a first course or a simple meal, often with lemon to squeeze in and bread on the side. It offers plant protein and fibre from the lentils, with potato adding extra substance. For a lighter bowl, use a modest amount of oil and serve it with a crisp salad rather than a large portion of bread.
How Nutritious Is Lentil Soup with Potato and Tomato Paste?
Nutrient density
Medium
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.
Is Lentil Soup with Potato and Tomato Paste 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 with Potato and Tomato Paste Contain Allergens?
No known major allergens
Which Diets Is Lentil Soup with Potato and Tomato Paste Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not 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 with Potato and Tomato Paste Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.56g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 13.7:1
Above the ideal 4:1 (13.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.