Legumes
How many calories in Lentil and Spinach Soup?
A hearty soup packed with lentils and fresh spinach, offering high protein and fiber content.
Per 100 g
90 kcal
1 cup
220 kcal
(245 g)
| Protein | Carbs | Fat |
|---|---|---|
| 7 g / 100g | 15 g / 100g | 2 g / 100g |
In numbers
Where the calories come from
Protein 26% · Carbs 57% · Fat 17%
Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.
- 1 cup (245 g, 220 kcal) is 11% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
- Burning 1 cup takes about 54 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).
Compared with similar foods
Lentil and Spinach Soup is number 1 of 6 by calories per 100 g, lowest first. The similar foods average 156 kcal per 100 g.
| Food | kcal / 100 g | Protein / 100 g |
|---|---|---|
| Lentil and Spinach Soup | 90 | 7 g |
| Spiced Lentil Stew | 90 | 6.5 g |
| Lentil Vegetable Stew | 120 | 9 g |
| Stuffed Grape Leaves | 160 | 3.5 g |
| Oven-Baked Falafel | 196 | 9 g |
| African Peanut Stew | 215 | 9 g |
Nutrition data updated June 12, 2026.
Health score
9/10
Weight loss suitability
Low in calories and high in nutrients, great for weight management.
Frequently asked questions
- Is this soup vegetarian?
- Yes, our Lentil and Spinach Soup is completely vegetarian.
- How long can I store this soup?
- Store in the refrigerator for up to 4 days, or freeze for longer storage.
- Does it contain any preservatives?
- No, we use only natural ingredients with no preservatives.
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