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Lentil, Zucchini and Celery Soup Calories
Source of fiber and plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lentil, Zucchini and Celery Soup (240 g) has 166 calories. That works out to 69 calories per 100 g. It contains 27.6 g of carbs, 11.5 g of protein, 1.7 g of fat and 10.3 g of fiber. Its 0.4 mg of Copper covers 48% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Lentil, Zucchini and Celery Soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
166
KCAL / 240G
Carbs
27.6g
· 10% DV
Protein
11.5g
· 23% DV
Fat
1.7g
· 2% DV
Fiber
10.3g
· 37% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 27% · Fat 9%
Lentil, Zucchini and Celery Soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 48 mg | 2% |
| Total carbohydrate | 27.6 g | 10% |
| Fiber | 10.3 g | 37% |
| Protein | 11.5 g | 23% |
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, Zucchini and Celery Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 166 kcal |
| 100 g | 100 g | 69 kcal |
| 1 cup (small) | 180 g | 124 kcal |
| 1 serving (medium) | 250 g | 173 kcal |
| 1 bottle (medium) | 300 g | 207 kcal |
| 1 cup (large) | 360 g | 248 kcal |
| 1 serving (large) | 400 g | 276 kcal |
| 1 bottle (large) | 500 g | 345 kcal |
| 1 bottle (extra large) | 750 g | 518 kcal |
Calculated from 69 calories per 100 g.
Frequently Asked Questions About Lentil, Zucchini and Celery Soup
How do you make lentil, zucchini and celery soup?
Lentil, zucchini and celery soup is made by simmering lentils with chopped zucchini, celery and onion until tender. Cover the vegetables with water or stock, cook until the lentils soften, then blend all or part of the soup to get your preferred texture.
Which lentils work best in lentil, zucchini and celery soup?
Red lentils work especially well in lentil, zucchini and celery soup because they cook quickly and break down into a thick texture. Brown or green lentils hold their shape more, so allow extra cooking time and expect a chunkier soup.
Does celery overpower lentil, zucchini and celery soup?
No, celery does not overpower lentil, zucchini and celery soup when you use a moderate amount. It adds a gentle savory flavor alongside the lentils and zucchini. If you are unsure about its taste, start with less celery and adjust the next time.
Should you blend lentil, zucchini and celery soup?
You can blend lentil, zucchini and celery soup, but it is not essential. Blending makes the lentils and vegetables creamy, while leaving it unblended keeps more texture. For a middle ground, blend about half and stir it back into the pot.
Can you freeze lentil, zucchini and celery soup?
Yes, lentil, zucchini and celery soup freezes well. Cool it promptly, divide it into airtight freezer containers, and leave room for expansion. Thaw it in the refrigerator and reheat thoroughly, adding a splash of water or stock if it has thickened.
How long does lentil, zucchini and celery soup last in the fridge?
Lentil, zucchini and celery soup keeps for about three to four days in the refrigerator when stored in a covered container. Refrigerate it once it has cooled, and reheat only the portion you plan to eat.
What should you serve with lentil, zucchini and celery soup?
Crusty bread, a green salad, or a simple sandwich pairs well with lentil, zucchini and celery soup. For a heartier meal, serve it with a grain such as rice or bulgur; a squeeze of lemon can brighten the bowl.
How can you make lentil, zucchini and celery soup creamy without cream?
Blend some or all of the lentils and vegetables to make lentil, zucchini and celery soup creamy without adding cream. Red lentils naturally soften as they cook, so simmering them until tender also gives the soup a thicker, smoother body.
Can you use canned lentils in lentil, zucchini and celery soup?
Yes, canned lentils can be used in lentil, zucchini and celery soup. Add them after the zucchini and celery have softened, then simmer briefly so they warm through without turning mushy. Drain and rinse them first to remove the canning liquid.
What herbs and spices go well in lentil, zucchini and celery soup?
Cumin, black pepper, thyme, and parsley all complement lentil, zucchini and celery soup. Cumin gives it a warm, earthy note, while fresh parsley or a little lemon added at serving keeps the flavor bright. Add spices gradually and taste as you go.
Lentil, Zucchini and Celery Soup Vitamins & Minerals
Vitamins
Folate
132µg · 33% DV
B1
0.24mg · 20% DV
Vitamin K
22.8µg · 19% DV
B6
0.29mg · 17% DV
Minerals
Copper
0.43mg · 48% DV
Manganese
0.84mg · 37% DV
Phosphorus
216mg · 31% DV
Iron
3.72mg · 21% DV
Potassium ⭐
612mg · 18% DV
Sodium
48mg · 2% DV
Lentil, Zucchini and Celery Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil, Zucchini and Celery Soup
To burn the 166 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, Zucchini and Celery Soup?
Lentil, Zucchini and Celery Soup brings lentils together with mild zucchini and aromatic celery in a simple, home-style soup. It fits naturally alongside the lentil soups familiar in Turkish cooking, while the combination of vegetables makes it an easy choice for everyday meals.
Cook it until the lentils are tender, then leave it chunky or blend it smooth. Serve warm for lunch or supper, with lemon, herbs or bread; in Turkey, a squeeze of lemon is a familiar finishing touch for lentil soup. It provides plant protein and fibre, with 4.3 g of fibre per 100 g. For a lighter bowl, use modest amounts of oil and let the vegetables provide much of the body.
How Nutritious Is Lentil, Zucchini and Celery 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
High
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, Zucchini and Celery 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, Zucchini and Celery Soup Contain Allergens?
No known major allergens
Which Diets Is Lentil, Zucchini and Celery 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
Lentil, Zucchini and Celery Soup Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.29g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 7.6:1
Above the ideal 4:1 (7.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.