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Zucchini, Celery, Carrot & Lentil Soup Calories
Source of fiber and plant protein
In season: Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini, Celery, Carrot & Lentil Soup (250 g) has 143 calories. That works out to 57 calories per 100 g. It contains 25.3 g of carbs, 8.5 g of protein, 1.8 g of fat and 8 g of fiber. Its 700 µg of Vitamin A covers 78% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Zucchini, Celery, Carrot & Lentil Soup Nutrition Facts
Selected: 1 serving (medium) · 250 g
143
KCAL / 250G
Carbs
25.3g
· 9% DV
Protein
8.5g
· 17% DV
Fat
1.8g
· 2% DV
Fiber
8g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 22% · Fat 11%
Zucchini, Celery, Carrot & Lentil Soup nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 475 mg | 21% |
| Total carbohydrate | 25.3 g | 9% |
| Fiber | 8 g | 29% |
| Protein | 8.5 g | 17% |
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 Serving of Zucchini, Celery, Carrot & Lentil Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 143 kcal |
| 100 g | 100 g | 57 kcal |
| 1 cup (small) | 180 g | 103 kcal |
| 1 cup (large) | 300 g | 171 kcal |
| 1 serving (large) | 350 g | 200 kcal |
| 1 serving (extra large) | 450 g | 257 kcal |
| 2 cup (double) | 500 g | 285 kcal |
Calculated from 57 calories per 100 g.
Frequently Asked Questions About Zucchini, Celery, Carrot & Lentil Soup
How do you make zucchini, celery, carrot & lentil soup?
To make zucchini, celery, carrot & lentil soup, soften chopped vegetables in a little oil, then add rinsed lentils and water or stock. Simmer until the lentils and vegetables are tender, season, and blend if you want a smooth soup.
Which lentils work best in zucchini, celery, carrot & lentil soup?
Red lentils are the easiest choice for zucchini, celery, carrot & lentil soup because they cook quickly and break down into a creamy texture. Brown or green lentils hold their shape better, so allow extra cooking time and expect a chunkier soup.
Should you blend zucchini, celery, carrot & lentil soup?
Blend zucchini, celery, carrot & lentil soup if you prefer a smooth, thick texture; it is not necessary. Red lentils naturally soften into the vegetables, while brown or green lentils stay firmer. For a middle ground, blend only part of the pot.
Can you use celery stalks instead of celery root in zucchini, celery, carrot & lentil soup?
Yes, celery stalks can replace celery root in zucchini, celery, carrot & lentil soup. Stalks give a fresher, greener flavor, while the root tastes earthier and more pronounced. Chop either finely so it softens evenly with the other vegetables.
What herbs and spices go well in zucchini, celery, carrot & lentil soup?
Cumin, black pepper, paprika, and thyme all work well in zucchini, celery, carrot & lentil soup. A squeeze of lemon at the table brightens the lentils and vegetables. Add strong spices gradually so they do not overwhelm the celery.
Can you substitute another vegetable for zucchini in zucchini, celery, carrot & lentil soup?
Yes, you can replace zucchini in zucchini, celery, carrot & lentil soup with yellow summer squash or diced potato. Summer squash keeps a similar mild flavor; potato makes the soup thicker, so add a little extra liquid if needed.
Can you freeze zucchini, celery, carrot & lentil soup?
Yes, zucchini, celery, carrot & lentil soup freezes well. Cool it, divide it into airtight portions, and freeze; thaw in the refrigerator or reheat gently from frozen, stirring as it warms. Add a splash of water if the texture has thickened.
What should you serve with zucchini, celery, carrot & lentil soup?
Crusty bread, a green salad, or a simple grilled cheese sandwich pairs well with zucchini, celery, carrot & lentil soup. Lemon wedges or fresh herbs make a useful finishing touch, especially when the lentil flavor is rich.
Is zucchini, celery, carrot & lentil soup a nutritious meal?
Yes, zucchini, celery, carrot & lentil soup combines vegetables with lentils, which contribute fiber and plant protein. It can work as a light meal; adding bread, a salad, or another protein-rich side makes it more substantial.
How long does zucchini, celery, carrot & lentil soup keep in the refrigerator?
Zucchini, celery, carrot & lentil soup keeps for about three days in a covered container in the refrigerator. Cool leftovers promptly, and reheat only the portion you plan to eat; stir in water if the soup has become too thick.
Zucchini, Celery, Carrot & Lentil Soup Vitamins & Minerals
Vitamins
Vitamin A
700µg · 78% DV
Folate
105µg · 26% DV
Vitamin C
21mg · 23% DV
B1
0.28mg · 23% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.73mg · 32% DV
Phosphorus
183mg · 26% DV
Sodium
475mg · 21% DV
Potassium ⭐
638mg · 19% DV
Zucchini, Celery, Carrot & Lentil Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini, Celery, Carrot & Lentil Soup
To burn the 143 calories in 1 serving (medium) (250 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 Zucchini, Celery, Carrot & Lentil Soup?
Zucchini, Celery, Carrot & Lentil Soup brings together diced vegetables and lentils simmered until tender. It is a straightforward home-style soup rather than a single fixed recipe: some versions are blended smooth, while others keep the vegetables and lentils whole for a more substantial texture.
The carrot adds gentle sweetness, zucchini softens into the broth, and celery gives it a savoury, aromatic note. Serve it hot for lunch or a light supper, with bread and a squeeze of lemon if you like. Lentils make it a source of plant protein, while the vegetables contribute fibre. For a lighter bowl, use only a little oil and leave out cream.
How Nutritious Is Zucchini, Celery, Carrot & 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 Zucchini, Celery, Carrot & 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 Zucchini, Celery, Carrot & Lentil Soup Contain Allergens?
No known major allergens
Which Diets Is Zucchini, Celery, Carrot & 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
Zucchini, Celery, Carrot & Lentil Soup Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.