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Strained Lentil Soup Calories
High in protein and fiber, low fat, contains iron and folate
CALORIES
GI
POTASSIUM
FIBER
Strained Lentil Soup Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
8.5g
· 64%
Protein
3.5g
· 26%
Fat
0.6g
· 10%
Fiber
2.6g
Strained Lentil Soup Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
Folate
28µg · 7% DV
B6
0.09mg · 5% DV
B5
0.22mg · 4% DV
Minerals
Sodium
220mg · 10% DV
Iron
1mg · 6% DV
Phosphorus
45mg · 6% DV
Potassium ⭐
120mg · 4% DV
Strained Lentil Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Strained 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 Strained Lentil Soup Contain Allergens?
No known major allergens
Which Diets Is Strained 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
Strained Lentil Soup Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Foods Similar to Strained Lentil Soup
Strained Lentil Soup — Frequently Asked Questions
Why can strained lentil soup taste slightly bitter?
Bitterness usually comes from over-browned onions, burnt tomato paste, or cooking on high heat for too long. Gentle sautéing and simmering help keep the flavor mild.
Does blending strained lentil soup reduce its nutritional value?
Blending does not meaningfully reduce the protein or carbohydrate content. However, if the soup is heavily strained and some solids are discarded, part of the fibre may be lost.
Is strained lentil soup filling enough on its own?
It can work as a light meal, but on its own it may not keep everyone full for long. Pairing it with yogurt, a salad, or whole grains usually makes the meal more satisfying.
Is strained lentil soup better before or after a workout?
It can fit well 2-3 hours before exercise as a moderate meal. After training, it is often better paired with an additional protein source and, if needed, extra carbohydrates for recovery.
Can you eat strained lentil soup at night?
Yes, especially when it is prepared lightly and not overloaded with fat. But for people sensitive to legumes, a large late-night portion may cause bloating or discomfort.
How can I make strained lentil soup easier to digest?
Rinsing the lentils, skimming foam during cooking, and cooking them until fully soft can help. Spices such as cumin, ginger, or mint may also make it feel gentler for some people.
How long does strained lentil soup keep in the fridge?
If cooled promptly and stored in a sealed container, it is generally best eaten within 2-3 days. Reheating only the portion you need helps preserve quality.
Can strained lentil soup be frozen?
Yes, it usually freezes well, although the texture may change slightly after thawing. If the recipe includes cream, adding it after reheating often gives a better result.
Can I make strained lentil soup with yellow or green lentils instead of red lentils?
Yes, but the texture and flavor will be different. Red lentils break down quickly, while green lentils tend to keep more structure and taste earthier.
Who should be careful with strained lentil soup?
People with sensitive digestion, IBS symptoms, or trouble tolerating legumes may need smaller portions. Those watching sodium should also be careful if the soup is made with a lot of salt or stock.
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Nutrition data compiled from USDA FoodData Central and scientific sources.