Lentils, like peas and beans, are a members of the legume family, and come in three main varieties: brown, green and red. Lentil soup is a nutritious meal that's perfect for cold weather months. Top it with bacon or crumbled feta for extra flavor.
Calorie Breakdown
A 1-cup serving of red and white lentil soup contains 280 calories, 48 g of carbohydrate, 16 g of protein, 2 g of fat, 10 g of fiber and 4 g of sugar. Carbohydrate content accounts for approximately 71 percent of the calories, protein for 23 percent and fat for 6 percent. A serving has 1 g of saturated fat, but no trans fat or cholesterol.
Nutrition
The same serving provides 50 percent of the recommended dietary allowance of vitamin A, 14.5 percent of the RDA of potassium, 6.8 percent of the RDA of calcium and 3.6 percent of the RDA of iron.
Considerations
A single cup of red and white lentil soup has 1,600 mg of sodium. That represents 70 percent of the total daily sodium intake recommended for healthy adults, according to MayoClinic.com.
References
- Colorado State University Extension: Water-Soluble Vitamins
- Colorado State University Extension: Fat-Soluble Vitamins
- Colorado State University Extension: Potassium and Health
- Council for Responsible Nutrition: Vitamin and Mineral Recommendations
- MayoClinic.com: Sodium: How to Tame Your Salt Habit Now
- Lentils: How do I Cook With Them?
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