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Turmeric and Cumin Lentil Soup Calories
A filling lentil soup seasoned with turmeric and cumin, providing fiber and plant protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Turmeric and Cumin Lentil Soup (240 g) has 163 calories. That works out to 68 calories per 100 g. It contains 22.6 g of carbs, 9.1 g of protein, 4.1 g of fat and 6.2 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Turmeric and Cumin Lentil Soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
163
KCAL / 240G
Carbs
22.6g
· 8% DV
Protein
9.1g
· 18% DV
Fat
4.1g
· 5% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 22% · Fat 23%
Turmeric and Cumin Lentil Soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 600 mg | 26% |
| Total carbohydrate | 22.6 g | 8% |
| Fiber | 6.2 g | 22% |
| Protein | 9.1 g | 18% |
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 Turmeric and Cumin Lentil Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 163 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 1 ounce (medium) | 28 g | 19 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (small) | 150 g | 102 kcal |
| 1 cup (small) | 180 g | 122 kcal |
| 1 serving (medium) | 250 g | 170 kcal |
| 1 cup (large) | 300 g | 204 kcal |
| 1 serving (large) | 350 g | 238 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Turmeric and Cumin Lentil Soup
What is in turmeric and cumin lentil soup?
Turmeric and cumin lentil soup is made with lentils, onion, broth or water, turmeric, and cumin. Recipes may also include garlic, carrot, tomato, or lemon. Red lentils are common because they soften easily and give the soup a smooth texture.
How do you make turmeric and cumin lentil soup?
To make turmeric and cumin lentil soup, soften chopped onion, stir in the spices, then add rinsed lentils and broth or water. Simmer until the lentils are tender, then blend if you want a smooth soup. Finish with lemon if desired.
Does turmeric and cumin lentil soup taste strongly of turmeric?
No, turmeric and cumin lentil soup should not taste strongly of turmeric when the spice is used in balance. Cumin adds an earthy, warm note, while turmeric brings mild earthiness and color; lemon can brighten the finished soup.
Can you make turmeric and cumin lentil soup with green lentils?
Yes, you can make turmeric and cumin lentil soup with green lentils, but the result will be firmer and less creamy than a red-lentil version. Green lentils may need longer cooking, so add liquid as needed and check that they are tender.
Can you use canned lentils in turmeric and cumin lentil soup?
Yes, cooked or canned lentils can be used in turmeric and cumin lentil soup. Since they are already tender, add them after cooking the onion and spices, use less simmering time, and adjust the broth to reach your preferred consistency.
How do you make turmeric and cumin lentil soup smooth?
Blend turmeric and cumin lentil soup with an immersion blender after the lentils are fully tender. For a completely even texture, blend in batches in a countertop blender and avoid filling it with hot soup to the top.
What can you serve with turmeric and cumin lentil soup?
Turmeric and cumin lentil soup pairs well with crusty bread, flatbread, a crisp salad, or a squeeze of lemon. For a more substantial meal, serve it alongside roasted vegetables or a grain-based side rather than adding heavy toppings.
How long does turmeric and cumin lentil soup last in the fridge?
Turmeric and cumin lentil soup keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, reheat only the portion you need, and bring it thoroughly hot before serving.
Can you freeze turmeric and cumin lentil soup?
Yes, turmeric and cumin lentil soup freezes well. Cool it, portion it into airtight freezer-safe containers, and leave a little room for expansion. Thaw in the refrigerator or reheat gently from frozen, adding broth if it has thickened.
Is turmeric and cumin lentil soup filling enough for a meal?
Yes, turmeric and cumin lentil soup can make a filling meal because lentils provide plant protein and fiber. Pair a bowl with vegetables or bread if you want a more substantial lunch or dinner.
Turmeric and Cumin Lentil Soup Vitamins & Minerals
Vitamins
Folate
108µg · 27% DV
Biotin
6µg · 20% DV
B1
0.19mg · 16% DV
B6
0.19mg · 11% DV
Minerals
Copper
0.29mg · 32% DV
Sodium
600mg · 26% DV
Manganese
0.53mg · 23% DV
Phosphorus
149mg · 21% DV
Potassium ⭐
624mg · 18% DV
Turmeric and Cumin Lentil Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turmeric and Cumin Lentil Soup
To burn the 163 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 Turmeric and Cumin Lentil Soup?
Turmeric and cumin lentil soup is a savoury soup made by simmering lentils with aromatics and seasoning them with earthy cumin and warm turmeric. Lentil soups are common across many cuisines, and this version is an easy, adaptable plant-based take that works well with red or brown lentils.
Its texture can be blended until smooth or left a little rustic. Serve it hot with lemon and bread for lunch or supper, or offer a small bowl as a starter; a spoonful of yoghurt is another option for those who eat dairy. Lentils make it a filling source of fibre and plant protein. For a lighter bowl, use a modest amount of oil and build flavour with onion, garlic and broth.
How Nutritious Is Turmeric and Cumin 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.
Is Turmeric and Cumin 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 Turmeric and Cumin Lentil Soup Contain Allergens?
No known major allergens
Which Diets Is Turmeric and Cumin 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
Turmeric and Cumin Lentil Soup Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.73g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.