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Yellow lentil soup Calories
High in protein and fiber, low fat, contains iron and folate
In season: Winter · Autumn · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Yellow lentil soup (250 g) has 175 calories. That works out to 70 calories per 100 g. It contains 26.3 g of carbs, 11.3 g of protein, 3 g of fat and 7 g of fiber. Its 0.3 mg of B1 covers 27% of the Daily Value. Its glycemic index is 44 (low), so it raises blood sugar slowly.
What is Yellow lentil soup?
Yellow lentil soup is made by simmering yellow lentils, often with onion, then blending them into a smooth, thick soup. It is enjoyed in Turkish home cooking and has counterparts in cuisines across the Middle East and beyond. Some versions include vegetables such as carrot or potato; a drizzle of spiced oil or a pinch of chilli is a common finish.
Its mellow, earthy flavour and velvety texture make it comforting served hot, with bread and a squeeze of lemon. It works as a simple lunch or a starter alongside a larger meal. Yellow lentils make it a useful source of protein and fibre, while the soup itself is relatively low in fat. For a lighter bowl, use less oil and serve with a crisp salad.
Yellow lentil soup Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
10.5g
· 4% DV
Protein
4.5g
· 9% 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 59% · Protein 25% · Fat 16%
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Yellow lentil soup Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
Folate
35µg · 9% DV
B6
0.11mg · 6% DV
Biotin
1.5µg · 5% DV
Minerals
Sodium
220mg · 10% DV
Phosphorus
55mg · 8% DV
Potassium ⭐
120mg · 4% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Yellow 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.
Yellow lentil soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yellow 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 Yellow 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 Yellow lentil soup Contain Allergens?
No known major allergens
Which Diets Is Yellow 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
Yellow lentil soup Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Frequently Asked Questions About Yellow lentil soup
How do you make yellow lentil soup?
Cook yellow lentils with onion and any vegetables in your recipe until very soft, then blend until smooth. Season with spices such as cumin and pepper, adjust the thickness with broth or water, and finish with lemon if you like.
Do you need to soak lentils for yellow lentil soup?
Usually, no soaking is needed for yellow lentil soup; yellow lentils cook directly in the pot. Rinse them first to remove dust or debris, and allow extra cooking time if the lentils are old or remain firm.
How is yellow lentil soup different from red lentil soup?
Yellow lentil soup uses yellow lentils, while red lentil soup uses red ones; the lentils can give the soups different shades and textures. The recipes often share ingredients such as onion, spices, and broth, but there is no single fixed version of either soup.
What spices go well in yellow lentil soup?
Cumin and black pepper are common seasonings for yellow lentil soup, while turmeric, paprika, or chili can add a different flavor. Add stronger spices gradually, since toasted spices can quickly dominate the mild taste of the lentils.
How can you make yellow lentil soup creamy without cream?
Blend the cooked lentils and vegetables until smooth; their soft texture gives yellow lentil soup a creamy feel without dairy. For an especially silky result, blend thoroughly and add warm broth a little at a time until it reaches the consistency you want.
What should you serve with yellow lentil soup?
Serve yellow lentil soup with crusty bread, flatbread, or a simple salad. A squeeze of lemon brightens its mild, earthy flavor, while a small amount of chili oil or herbs makes a flavorful topping.
Can you freeze yellow lentil soup?
Yes, yellow lentil soup freezes well. Cool it before packing it into portions, leaving a little room for expansion. Thaw it in the refrigerator or reheat it gently from frozen, stirring as it warms; add broth or water if it has thickened.
How long does yellow lentil soup last in the fridge?
Yellow lentil soup keeps for about 3–4 days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, and discard it if it has been left out for an extended time or shows signs of spoilage.
Why does yellow lentil soup taste bitter?
Yellow lentil soup can taste bitter if spices or aromatics scorch while being sautéed. Cook them briefly over moderate heat and add the liquid before they burn; old lentils or an unusually bitter ingredient can also affect the flavor.
Can you make yellow lentil soup in a slow cooker?
Yes, yellow lentil soup works in a slow cooker. Add rinsed lentils, vegetables, seasoning, and broth, then cook until the lentils are completely soft. Blend the soup at the end if you want the smooth texture often associated with this dish.
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Nutrition data compiled from USDA FoodData Central and scientific sources.