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Lentil Vegetable Soup Calories
Rich in fiber and plant protein, low fat, source of vitamins and minerals
In season: Autumn · Winter · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Lentil Vegetable Soup (250 g) has 163 calories. That works out to 65 calories per 100 g. It contains 26.3 g of carbs, 8.8 g of protein, 1.8 g of fat and 8 g of fiber. Its 0.3 mg of Copper covers 33% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Lentil Vegetable Soup?
Lentil Vegetable Soup is a hearty soup made by simmering lentils with vegetables such as carrots, potatoes and celery. It is a flexible, home-style dish rather than a recipe with one fixed origin; versions appear in many cuisines, with different lentils, herbs and seasonings. The lentils may be partly blended for a smoother bowl or left whole for more texture.
Its flavour is gently earthy, with a mild sweetness from the vegetables, and it can be thick and spoonable or more brothy. Serve it for lunch or dinner with bread, a squeeze of lemon and fresh herbs; it also works well as a make-ahead meal. Lentil Vegetable Soup provides fibre and plant protein while remaining low in fat. For a lighter finish, use modest oil and brighten the pot with lemon instead of extra richness.
Lentil Vegetable Soup Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
10.5g
· 4% DV
Protein
3.5g
· 7% DV
Fat
0.7g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 22% · Fat 11%
Lentil Vegetable Soup Vitamins & Minerals
Vitamins
Folate
32µg · 8% DV
Vitamin C
7mg · 8% DV
B1
0.08mg · 7% DV
Vitamin K
8µg · 7% DV
Minerals
Sodium
220mg · 10% DV
Phosphorus
48mg · 7% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
How Nutritious Is Lentil Vegetable 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.
Lentil Vegetable Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil Vegetable 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 Lentil Vegetable 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 Lentil Vegetable Soup Contain Allergens?
No known major allergens
Which Diets Is Lentil Vegetable Soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lentil Vegetable Soup Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Lentil Vegetable Soup
How do you make Lentil Vegetable Soup?
Lentil Vegetable Soup is made by simmering lentils with chopped vegetables, onion, and stock or water until everything is tender. Blend it for a smooth bowl or leave it chunky; finish with herbs, pepper, and a squeeze of lemon.
What vegetables go in Lentil Vegetable Soup?
Carrots, potatoes, celery, and onions are common in Lentil Vegetable Soup. You can also add tomatoes, zucchini, or leafy greens, adjusting the cooking time so softer vegetables do not turn mushy.
Which lentils are best for Lentil Vegetable Soup?
Red lentils make Lentil Vegetable Soup thick and soft, while green or brown lentils hold their shape better. You can combine them, but add the firmer lentils earlier because they usually take longer to cook.
Can you make Lentil Vegetable Soup in a slow cooker?
Yes, Lentil Vegetable Soup works well in a slow cooker. Add the lentils, firm vegetables, and liquid together, then cook until tender; stir in delicate greens near the end so they keep their color and texture.
What is the difference between Lentil Vegetable Soup and lentil soup?
Lentil Vegetable Soup includes a noticeable mix of vegetables, such as carrots, potatoes, or celery, alongside the lentils. Basic lentil soup may focus mainly on lentils, onion, and seasoning, though recipes vary.
How do you thicken Lentil Vegetable Soup?
Blend part of the Lentil Vegetable Soup or simmer it uncovered to thicken it. Red lentils also break down naturally during cooking; if the soup gets too thick, loosen it with a little water or stock.
Can you use canned lentils in Lentil Vegetable Soup?
Yes, canned lentils can be used in Lentil Vegetable Soup. Drain and rinse them, cook the vegetables in the broth first, then stir the lentils in near the end so they heat through without becoming overly soft.
How long does Lentil Vegetable Soup last in the fridge?
Lentil Vegetable Soup keeps in the refrigerator for about 3–4 days in a covered container. Cool it promptly after cooking, and reheat only the portion you plan to eat until it is hot throughout.
Can you freeze Lentil Vegetable Soup?
Yes, Lentil Vegetable Soup freezes well. Cool it completely, portion it into airtight freezer-safe containers, and leave a little room for expansion; thaw and reheat gently, adding water or stock if the texture has thickened.
Is Lentil Vegetable Soup filling?
Yes, Lentil Vegetable Soup can be filling because lentils provide plant protein and fiber, while the vegetables add bulk. Pairing it with bread or a salad can make it a more substantial meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.