The Nutrition Of Lentil Soup

Rich in protein and fiber, lentils lend substance and a mildly spicy flavor to soups. These legumes vary in color and size, depending on the variety. In the United States, commercial lentil soups often feature the larger green lentils, while Middle Eastern and Indian cultures tend to favor small, red lentils, notes FoodReference.com. A bowl of lentil soup can serve as a hearty meal, and a smaller cup makes an energizing, low-calorie snack. Look for low-sodium brands of lentil soup, or make a quick, flavorful lentil soup at home to avoid the high sodium content in some commercial brands.

Nutritional Contents

A 1/2 cup of condensed, canned lentil soup has 140 calories, 8g of protein, 1g of fat, 24g of carbohydrates and 5g of fiber. This serving also offers 3mg of iron and 750 IU, or international units, of vitamin A. Lentil soup is low in calories and fat and has no cholesterol. However, a serving of this canned lentil soup contains 800mg of sodium, over half of the maximum amount of sodium -- 1,500mg -- that you should have each day to avoid high blood pressure and heart disease, according to the American Heart Association.

Health Benefits

Lentils are a source of soluble fiber, a form of fiber that turns viscous in water. Soluble fiber slows your digestion and may help lower your cholesterol, which can reduce your risk of heart disease, according to MedlinePlus. Lentils provide both iron and protein, which makes them a healthy option for vegetarians and people who are trying to reduce the amount of red meat in their diet. Lentils also contribute to your daily requirement of vitamin A, an essential nutrient that promotes healthy eyes, skin, bones and connective tissues.

Sodium Content

According to the AHA, canned soups are one of a major sources of sodium in the American diet. Based on the AHA's recommendation that you should aim to have no more than 1,500mg of sodium daily -- about 1/3 tsp. of table salt -- the 800mg of sodium in canned lentil soup detract from its nutritional benefits. When shopping, look for brands of lentil soup marked as low-sodium. A product marketed as "low-sodium" must have no more than 140mg of sodium per serving, the AHA notes.

Homemade Lentil Soup

Unlike other dried legumes, lentils don't require soaking before cooking, MayoClinic.com notes, which makes it easy to add them to your recipes. You can make your own low-sodium lentil soup with minimal preparation time using garlic, turmeric, lemon juice, ginger or ground black pepper to flavor lentils. Spinach, kale, carrots, tomatoes or parsnips can add extra fiber, vitamins and minerals to a nutritious, homemade lentil soup.

Serving Suggestions

A bowl of lentil soup complements sandwiches, salads or slices of freshly baked whole-grain bread. For a quick, high-fiber lunch or a boost of energy on the go, warm up a cup of lentil soup and serve it with raw carrot sticks, broccoli or cauliflower florets. For an exotic touch, add curry and grated ginger to lentil soup and serve over basmati rice.