OpenNutrition

AboutDownload
Red Lentil Soup

Red Lentil Soup

Everyday

Red lentil soup is a protein-rich legume-based dish featuring split red lentils that cook quickly into a creamy texture without requiring dairy. This globally inspired staple—common in Middle Eastern, Indian, and Mediterranean cuisines—combines aromatic spices with vegetables like carrots and onions for balanced nutrition. The soup provides an excellent source of plant-based protein, dietary fiber, iron, and folate, making it a nutritionally dense choice for vegan and gluten-free diets.

Macro Impact

A 1 cup serving contains 156 calories, 9g protein, 23g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 156 calories?
Walking3.5 mph, moderate pace
36 min
YogaModerate effort, gentle pace
26 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size1 cup (240 ml)
Amount per serving
Calories156
% Daily Value*
Total Fat3g
4%
Saturated Fat0.3g
1%
Trans Fat0.0g
Polyunsaturated Fat0.9g
Monounsaturated Fat1g
Cholesterol0mg
0%
Sodium485mg
21%
Total Carbohydrate23g
8%
Dietary Fiber5g
17%
Total Sugars2g
Includes Added Sugars0g
0%
Protein9g
Vitamin D0mcg
0%
Calcium42mg
3%
Iron2mg
10%
Potassium596mg
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
23 / 275 g
8%
Fiber
5 / 28 g
17%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 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
1%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
9 / 80 g
12%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
8%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
5%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
43 / 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
7%
Vitamin K
10 / 105 mcg
10%
Minerals
Calcium
42 / 1k mg
4%
Copper
0 / 1 mg
29%
Iron
2 / 13 mg
13%
Magnesium
38 / 370 mg
10%
Manganese
1 / 2 mg
27%
Phosphorous
140 / 700 mg
20%
Potassium
596 / 3k mg
20%
Selenium
16 / 55 mcg
29%
Sodium
485 / 2.3k mg
21%
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
202 g
Caffeine
0 mg
Choline
0 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.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC