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Red lentil soup Calories
Plant-based protein, fiber, iron and folate source
In season: Winter · Autumn · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 bottle (medium) of Red lentil soup (300 g) has 210 calories. That works out to 70 calories per 100 g. It contains 31.5 g of carbs, 12.6 g of protein, 3.6 g of fat and 8.4 g of fiber. Its 0.4 mg of Copper covers 43% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Red lentil soup?
Red lentil soup is a comforting soup made by simmering red lentils, often with onion and carrot, then blending them until smooth. It is a familiar staple in Turkish home cooking and restaurants, though recipes vary: some include potato, tomato paste or stock, while others keep the seasoning simple. A little chilli oil, paprika or dried mint may be added on top.
Serve it hot, often with lemon to squeeze in at the table and bread for dipping. In Turkey it commonly starts a meal or makes a simple lunch; elsewhere, it works just as well as a warming weeknight soup. It provides plant-based protein and fibre, with 2.8 g of fibre per 100 g. For a lighter bowl, use a modest amount of oil in the topping.
Red lentil soup Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
10.5g
· 4% DV
Protein
4.2g
· 8% DV
Fat
1.2g
· 2% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 24% · Fat 16%
Red lentil soup Vitamins & Minerals
Vitamins
Folate
38µg · 10% DV
B1
0.09mg · 8% DV
B6
0.11mg · 6% DV
Biotin
1.5µg · 5% DV
Minerals
Zinc
1mg · 9% DV
Sodium
180mg · 8% DV
Phosphorus
55mg · 8% DV
Iron
1mg · 6% DV
How Nutritious Is Red lentil 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.
Red lentil soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red lentil soup
To burn the 70 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 Red 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 Red lentil soup Contain Allergens?
No known major allergens
Which Diets Is Red lentil 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
Red lentil soup Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Frequently Asked Questions About Red lentil soup
What is in red lentil soup?
Red lentil soup commonly contains red lentils, onion, water or stock, and seasonings such as cumin. Turkish-style versions may also include carrot or potato, then get blended until smooth and topped with mint or pepper oil.
How do you make red lentil soup creamy without cream?
Red lentil soup turns creamy without dairy because the red lentils soften and break down as they cook. Blend the cooked soup until smooth; if it is too thick, stir in a little hot water or stock.
Do you need to soak lentils for red lentil soup?
No, red lentils do not need soaking for red lentil soup. Rinse them under cool water before cooking to remove dust or debris; they soften quickly in the pot compared with larger, whole lentils.
Why does red lentil soup taste bland?
Red lentil soup often tastes bland when it lacks enough salt, acidity, or aromatic seasoning. Add salt gradually, then brighten it with lemon juice and deepen the flavor with cumin, garlic, or a little browned onion.
How can you thicken red lentil soup?
To thicken red lentil soup, simmer it uncovered so some liquid evaporates, or blend a portion and stir it back in. Avoid adding flour unless you specifically want a heavier texture and a different flavor.
Can you freeze red lentil soup?
Yes, red lentil soup freezes well. Cool it before portioning into airtight freezer-safe containers, leaving room for expansion. Thaw it in the refrigerator or reheat it gently from frozen, stirring and adding water if needed.
How long does red lentil soup last in the fridge?
Red lentil soup generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly rather than leaving the pot out, and reheat only the portion you plan to eat.
What should you serve with red lentil soup?
Red lentil soup pairs well with crusty bread, a fresh salad, or roasted vegetables. For a Turkish-inspired meal, serve it with lemon wedges and warm flatbread; a small side of rice or bulgur makes it more substantial.
How is Turkish red lentil soup different from Indian dal?
Turkish red lentil soup is usually blended into a smooth, pourable soup and often seasoned with mint, cumin, and pepper. Indian dal covers many preparations; it is commonly served as a spiced lentil dish with a more varied texture.
Is red lentil soup good for weight loss?
Red lentil soup can fit into a weight-loss meal because its lentils provide fiber and plant protein, which can help make a meal filling. Cream, generous oil toppings, or large bread portions add more energy to the meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.