Lentil soup is a hearty, nutritious dish that is popular in many cuisines around the world. Lentils are packed with protein, fiber, and various vitamins and minerals. However, many people wonder just how many calories are in a bowl of lentil soup. The number of calories can vary considerably depending on the ingredients and preparation methods used. In this comprehensive guide, we will examine the calorie content of different types of lentil soup and the factors that affect the calorie count. We will also provide tips for lightening up your lentil soup to make it a low-calorie dish. Keep reading to learn everything you need to know about the calories in lentil soup.
Calories in Different Types of Lentil Soup
Lentil soup recipes can differ greatly, which naturally affects the calorie content. Here is an overview of the calories found in a large 16-ounce bowl of some common varieties of lentil soup:
Basic Lentil Soup
A simple lentil soup made with lentils, onions, carrots, celery, and seasonings contains approximately:
– 240-300 calories
The ingredients are low in calories. The calories come mainly from the lentils which provide protein and fiber.
Lentil Soup with Ham
When ham is added to lentil soup, the calorie count increases to:
– 300-350 calories
The smoky ham contributes additional protein and fat.
Creamy Lentil Soup
A creamy lentil soup crafted with pureed veggies and dairy contains:
– 400-500 calories
The cream or milk adds a significant number of calories.
Spicy Lentil Soup
If the lentil soup has a spicy kick from cajun seasoning or hot sauce, the calorie range is:
– 250-350 calories
The spicy ingredients are low in calories and do not drastically increase the total.
Lentil and Sausage Soup
The addition of sausage or kielbasa creates a very hearty soup with:
– 350-450 calories
Sausage contains a lot of fat which boosts the calorie content.
Vegetarian Lentil Soup
A meatless lentil soup made with an array of vegetables averages:
– 250-300 calories
The wide variety of low-calorie vegetables bulk up the soup.
Lentil Soup with Bacon
When bacon is included, a large bowl has roughly:
– 325-375 calories
The crispy bacon adds a smoky flavor and calories from fat.
Factors That Affect Calories in Lentil Soup
As you can see, lentil soup recipes can range from around 240 calories per bowl up to 500 calories per bowl depending on what ingredients are used. Here are some of the factors that play the biggest role in determining the calorie density of lentil soup:
Type of Lentils
While all lentils are high in protein and fiber, some varieties are slightly higher in calories than others. For example, brown, green, and black lentils have about 230 calories per cooked cup. Red split lentils have 210 calories per cooked cup, so they may produce a slightly lower calorie soup.
Added Vegetables
Low-calorie vegetables like onions, carrots, celery, mushrooms, peppers, and greens don’t contribute significant calories. Starchy veggies like potatoes or corn add more calories. Going heavy on the nutritious low-cal veggies helps keep lentil soup lean.
Use of Cream or Milk
When thickened with milk, heavy cream, or cheese, the calories increase substantially. For example, 1/4 cup of heavy whipping cream has 205 calories. Opt for lower fat options like skim or low-fat milk.
High Fat Ingredients
Bacon, sausage, ham, and fatty cuts of meat all ramp up the fat and calorie content. Stick to leaner proteins like chicken breast or turkey sausage.
Added Oil for Sautéing
The amount of oil used to sauté the aromatics like onion and garlic impacts the calories. Measure carefully or use broth or water to sauté instead of oil.
Serving Size
Naturally, the larger the bowl of soup, the more calories it will contain.Pay attention to portion sizes or ladle soup into bowls instead of putting the whole pot out for self-serving.
Tips for Lightening Up Lentil Soup
If you want to enjoy lentil soup but avoid overdoing the calories, here are some easy ways to lighten it up:
– Use reduced sodium vegetable or chicken broth as the soup base.
– Skip adding pancetta or bacon and use a small amount of smoked paprika for flavor.
– Sauté aromatics in broth or water instead of oil.
– Load up on non-starchy vegetables like mushrooms, tomatoes, spinach, kale, etc.
– Puree only a small portion of the soup to lightly thicken without cream.
– Finish with a swirl of plain Greek yogurt instead of heavy cream.
– Flavor with lemon juice and herbs instead of cheese.
– Go easy on salty sodium-filled seasonings like soy sauce.
– Avoid dunking buttery bread or crackers which increases calories.
– Use smaller bowls for serving to control portions.
– Refrigerate leftover soup in portion-sized containers.
Nutritional Profile of Lentil Soup
Here is the nutritional profile of a typical homemade lentil soup in a 16-ounce bowl:
| Nutrient | Amount |
|---|---|
| Calories | 300 |
| Carbohydrates | 45g |
| Fiber | 16g |
| Protein | 18g |
| Total Fat | 3g |
| Saturated Fat | 0.5g |
| Sodium | 400mg |
As you can see, lentil soup provides filling fiber and plant-based protein. The calorie count is moderate, while saturated fat and sodium are low in homemade versions. The multitude of vegetables also boosts the vitamin, mineral, and antioxidant content.
Calorie Count of Lentil Soup at Restaurants
If you want to enjoy lentil soup from a restaurant, be aware that the calorie count is often higher. Here are some examples:
Panera Bread Lentil Soup
– 16 oz bowl has 300 calories
Bob Evans Lentil Soup
– 16 oz bowl has 310 calories
Sweetgreen Lentil Soup
– 16 oz bowl has 480 calories
Blaze Pizza Lentil Soup
– 16 oz bowl has 340 calories
Noodles & Company Lentil Soup
– 16 oz bowl has 300 calories
The restaurant versions often use higher fat ingredients like cream, oil, ham, and butter. They also tend to be quite high in sodium, averaging 800-1200mg per serving.
Calories in Canned Lentil Soup
Canned lentil soups provide a quick and convenient option, but be cautious of the calorie content. Here is the nutrition data for some popular brands:
Amy’s Organic Lentil Soup
– 1 cup (240g) has 190 calories
Campbell’s Lentil Soup
– 1 cup (245g) has 120 calories
Progresso Lentil Soup
– 1 cup (245g) has 180 calories
Wolfgang Puck Lentil Soup
– 1 cup (245g) has 140 calories
While canned lentil soups are often lower in calories than restaurant versions, they can still be high in sodium. Check the labels and select low sodium options when possible. Or make easy homemade lentil soup using canned lentils to control calories and sodium.
Low Calorie Lentil Soup Recipe
Here is a delicious recipe for low calorie lentil soup that delivers great nutrition in each 300 calorie serving:
Ingredients:
– 1 tablespoon olive oil
– 1 onion, diced
– 3 carrots, peeled and sliced
– 3 stalks celery, sliced
– 4 cloves garlic, minced
– 1 cup dried lentils, rinsed
– 6 cups reduced-sodium chicken or vegetable broth
– 2 bay leaves
– 1 teaspoon dried thyme
– 1 (14.5 oz) can fire-roasted diced tomatoes
– 2 cups chopped kale or spinach
– 1 tablespoon red wine vinegar
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat. Sauté the onion, carrots, celery, and garlic for 5 minutes until softened.
2. Add the lentils, broth, bay leaves, and thyme. Bring to a boil, then reduce heat and simmer for 25-30 minutes, until lentils are tender.
3. Remove bay leaves. Puree 1-2 cups of the soup to lightly thicken.
4. Stir in the tomatoes, kale or spinach, and vinegar. Simmer 5 more minutes.
5. Season to taste with salt and pepper.
This flavorful lentil soup provides protein, fiber, and a rainbow of nutrients from all the vegetables. Each 1 cup serving contains about 300 calories so you can enjoy a hearty bowl guilt free!
The Bottom Line
When prepared in a healthy way focusing on whole foods like lentils, veggies, and lean protein, lentil soup can be a nutritious meal that delivers a reasonable 300-350 calories per serving. Restaurant preparations with high fat and sodium can tip the scales at 450-500 calories per bowl. Canned versions fall in the middle with 140-190 calories per cup on average. Pay attention to ingredients, control portion sizes, and make homemade lentil soup to keep calories in check and nutrition high. Then enjoy a steaming bowl of this delicious and versatile soup without weighing down your waistline.
