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Oil-Free, Cream-Free Lentil Soup Calories
Plant-protein and fiber source
CALORIES
GI
POTASSIUM
FIBER
Oil-Free, Cream-Free Lentil Soup Nutrition Facts
Selected: 100 g
76
KCAL / 100G
Carbs
13.1g
· 68%
Protein
5.4g
· 28%
Fat
0.4g
· 4%
Fiber
4.5g
Oil-Free, Cream-Free Lentil Soup Vitamins & Minerals
Vitamins
Folate
48µg · 12% DV
B1
0.1mg · 8% DV
B6
0.12mg · 7% DV
B5
0.19mg · 4% DV
Minerals
Phosphorus
94mg · 13% DV
Sodium
230mg · 10% DV
Zinc
1mg · 9% DV
Potassium ⭐
236mg · 7% DV
Oil-Free, Cream-Free Lentil Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oil-Free, Cream-Free 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 Oil-Free, Cream-Free Lentil Soup Contain Allergens?
No known major allergens
Which Diets Is Oil-Free, Cream-Free Lentil 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
Oil-Free, Cream-Free Lentil Soup Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 4.7:1
Above the ideal 4:1 (4.7:1).
Foods Similar to Oil-Free, Cream-Free Lentil Soup
Oil-Free, Cream-Free Lentil Soup — Frequently Asked Questions
Is oil-free, cream-free lentil soup filling enough for a meal?
Often yes, because lentils provide both protein and fiber, which help with satiety. If you want it to keep you full longer, pair it with bread, a grain, or a side salad.
Is this soup better before or after a workout?
It can work at either time depending on portion size and what you pair it with. Before training, a smaller serving is usually easier on the stomach; after training, adding bread or rice can make it a more complete recovery meal.
Does having no oil reduce nutrient absorption?
For some fat-soluble nutrients in the overall meal, a little dietary fat can help absorption. A simple fix is to serve the soup with a small amount of olive oil elsewhere in the meal, such as on a salad.
Can lentil soup cause gas or bloating?
Yes, it can in some people, especially if they are not used to legumes. Thorough cooking, moderate portions, and increasing intake gradually usually help.
Is oil-free, cream-free lentil soup suitable for children?
Generally yes, as long as the texture is age-appropriate and the soup is not overly salty or spicy. For very young children, a smoother consistency may be easier to eat.
Does blending lentil soup change its nutrition?
Blending mainly changes texture, not the core protein or fiber content. Long cooking or repeated reheating is more likely to affect flavor and some heat-sensitive vitamins than blending is.
How can I make oil-free, cream-free lentil soup taste better without adding cream?
Use aromatics and acidity: onion, garlic, cumin, black pepper, tomato, lemon juice, mint, or chili flakes all add depth. A good vegetable stock also improves flavor without changing the soup’s basic style.
How long does cooked lentil soup keep in the fridge?
Usually about 3 to 4 days in a sealed container in the refrigerator. Let it cool promptly, and reheat only the amount you plan to eat.
Can this soup be frozen?
Yes, lentil soup usually freezes very well. Freeze it in single portions, then add a little water when reheating if it has thickened.
How is homemade oil-free, cream-free lentil soup different from instant packet soups?
Homemade soup is usually closer to minimally processed food and gives you more control over ingredients, salt, and texture. Packet soups are convenient, but they often rely more on added flavorings and stabilizers.
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Nutrition data compiled from USDA FoodData Central and scientific sources.