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Lentil Soup

Lentil Soup

Everyday

Lentil soup is a nutrient-dense dish featuring cooked lentils simmered with vegetables like carrots, onions, and tomatoes in a spiced broth. This protein- and fiber-rich meal provides substantial iron and folate, with variations spanning global cuisines from Moroccan spiced versions to Italian herb-infused preparations. Its texture ranges from chunky to puréed depending on lentil type, and it adapts easily to vegan, gluten-free, or low-fat dietary needs while maintaining hearty satisfaction.

Macro Impact

A 1 cup serving contains 160 calories, 10g protein, 24g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 160 calories?
Walking3.5 mph, moderate pace
37 min
YogaModerate effort, gentle pace
27 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1 cup (250 ml)
Amount per serving
Calories160
% Daily Value*
Total Fat3g
4%
Saturated Fat0.3g
1%
Trans Fat0.1g
Polyunsaturated Fat0.9g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium505mg
22%
Total Carbohydrate24g
9%
Dietary Fiber5g
17%
Total Sugars2g
Includes Added Sugars0g
0%
Protein10g
Vitamin D0mcg
0%
Calcium45mg
3%
Iron2mg
10%
Potassium623mg
13%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
24 / 275 g
9%
Fiber
5 / 28 g
17%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
3 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
2 / 31 g
5%
Polyunsaturated
1 / 23 g
4%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
5%
Omega 6
1 / 19 g
4%
Omega 9
2 g
Protein
Protein
10 / 80 g
12%
Amino Acids
Histidine
0 / 3 g
9%
Isoleucine
0 / 2 g
25%
Leucine
1 / 3 g
23%
Lysine
1 / 2 g
26%
Methionine
0 / 1 g
8%
Phenylalanine
1 / 2 g
25%
Threonine
0 / 1 g
23%
Tryptophan
0 / 0 g
24%
Valine
1 / 2 g
25%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
45 / 400 mcg
11%
Vitamin A
0 / 800 mcg
0%
Vitamin C
3 / 83 mg
3%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
5 / 105 mcg
5%
Minerals
Calcium
45 / 1k mg
5%
Copper
0 / 1 mg
31%
Iron
2 / 13 mg
14%
Magnesium
40 / 370 mg
11%
Manganese
1 / 2 mg
28%
Phosphorous
148 / 700 mg
21%
Potassium
623 / 3k mg
21%
Selenium
17 / 55 mcg
31%
Sodium
505 / 2.3k mg
22%
Zinc
1 / 10 mg
13%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
210 g
Caffeine
0 mg
Choline
25 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Soup, lentil, homemade. Canadian Nutrient File. Food ID 501958.
  2. 2.Soup, lentil, ready-to-serve. Canadian Nutrient File. Food ID 502679.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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