Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🍲
Red lentil soup with sweet potato Calories
Source of fiber and plant protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Red lentil soup with sweet potato (240 g) has 173 calories. That works out to 72 calories per 100 g. It contains 30 g of carbs, 9.8 g of protein, 1.9 g of fat and 7.4 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Red lentil soup with sweet potato Nutrition Facts
Selected: 1 cup (medium) · 240 g
173
KCAL / 240G
Carbs
30g
· 11% DV
Protein
9.8g
· 20% DV
Fat
1.9g
· 2% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 22% · Fat 10%
Red lentil soup with sweet potato nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 30 g | 11% |
| Fiber | 7.4 g | 26% |
| Protein | 9.8 g | 20% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Red lentil soup with sweet potato?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 173 kcal |
| 100 g | 100 g | 72 kcal |
| ½ cup (small) | 120 g | 86 kcal |
| 0.75 cup (medium) | 180 g | 130 kcal |
| 1 serving (large) | 300 g | 216 kcal |
| 1.5 cup (large) | 360 g | 259 kcal |
| 1 serving (extra large) | 450 g | 324 kcal |
| 2 cup (extra large) | 480 g | 346 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Red lentil soup with sweet potato
How do you make red lentil soup with sweet potato?
Cook red lentils, diced sweet potato, onion and broth until the lentils and vegetables are soft, then blend if you want a smooth soup. Sautéing the onion first and seasoning with cumin gives the soup a fuller flavour.
What does sweet potato add to red lentil soup with sweet potato?
Sweet potato adds natural sweetness and a creamy texture to red lentil soup with sweet potato. It softens as it cooks, so the soup can become thick without adding cream; balance the sweetness with lemon juice or a little chilli.
Do you need to peel sweet potatoes for red lentil soup with sweet potato?
Peeling is optional for red lentil soup with sweet potato, but peeled pieces give the blended soup a smoother texture. If you leave the skin on, scrub the sweet potato well and remove any blemished areas before chopping.
Which spices work best in red lentil soup with sweet potato?
Cumin, coriander, black pepper and chilli work especially well in red lentil soup with sweet potato. For a warmer flavour, add a little ginger; finish with lemon to brighten the sweet, earthy taste.
Should you roast the sweet potato for red lentil soup with sweet potato first?
No, roasting is not necessary: diced sweet potato cooks directly in the pot with the lentils. Roasting it first gives red lentil soup with sweet potato a deeper, sweeter flavour, but it adds a step and is not needed for a quick weeknight soup.
How do you stop red lentil soup with sweet potato from tasting too sweet?
Add acidity and savoury seasoning rather than extra sweet vegetables. Lemon juice, black pepper, cumin or a little chilli can balance the sweetness in red lentil soup with sweet potato; stir in lemon gradually and taste as you go.
Can you make red lentil soup with sweet potato without a blender?
Yes, red lentil soup with sweet potato can be served without blending. Red lentils break down as they cook, so the soup will still be thick; mash some of the sweet potato against the side of the pot for a less chunky texture.
Can red lentil soup with sweet potato be frozen?
Yes, red lentil soup with sweet potato freezes well. Cool it, portion it into airtight freezer containers, and leave room for expansion. Thaw it in the refrigerator or reheat it gently from frozen, stirring in water or broth if it has thickened.
How long does red lentil soup with sweet potato last in the fridge?
Red lentil soup with sweet potato keeps for about 3 days in a covered container in the refrigerator. Cool and refrigerate leftovers promptly, then reheat only the portion you plan to eat until it is steaming hot.
What should you serve with red lentil soup with sweet potato?
Serve red lentil soup with sweet potato with crusty bread, flatbread or a crisp green salad. A spoonful of plain yogurt and fresh herbs can add contrast, while lemon wedges let everyone brighten the soup to taste.
Red lentil soup with sweet potato Vitamins & Minerals
Vitamins
Folate
100.8µg · 25% DV
B1
0.24mg · 20% DV
B6
0.29mg · 17% DV
Vitamin A
108µg · 12% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.65mg · 28% DV
Phosphorus
163mg · 23% DV
Sodium
432mg · 19% DV
Potassium ⭐
492mg · 14% DV
Red lentil soup with sweet potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red lentil soup with sweet potato
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 Red lentil soup with sweet potato?
Red lentil soup with sweet potato combines red lentils and sweet potato in a comforting, usually blended soup. It is a variation on the lentil soups common in Turkish and neighbouring cuisines: the lentils give it body, while sweet potato adds a gentle sweetness and a creamy texture. Onion, spices and stock or water are often used to round out the flavour.
Serve it hot for lunch or dinner, with bread, a squeeze of lemon or a crisp salad. Its thick, smooth consistency makes it satisfying without needing cream. It provides plant protein and fibre; a 100 g portion has 3.1 g of fibre. For a lighter bowl, keep added oil modest and pair it with fresh vegetables.
How Nutritious Is Red lentil soup with sweet potato?
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.
Is Red lentil soup with sweet potato 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 with sweet potato Contain Allergens?
No known major allergens
Which Diets Is Red lentil soup with sweet potato 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 with sweet potato Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.46g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Compare Red lentil soup with sweet potato
Foods Similar to Red lentil soup with sweet potato
Have another question about Red lentil soup with sweet potato?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.