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Nutritional Facts: Curried Lentil and Spinach Soup

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  2 tablespoons (27g)
olive oil
1 1/2 cups (240g)
onions
1 cup (101g)
celery
1 cup (128g)
carrots
3 cloves (9g)
garlic
1 tablespoon (6g)
curry powder
1 tablespoon (6g)
fresh ginger
1 teaspoon (2g)
ground cumin
1 (0g)
bay leaves
1/4 teaspoon (0g)
dry crushed red pepper
9 1/2 cups (2,252g)
water
2 1/2 cups (480g)
dried lentils
6 ounces (170g)
baby spinach leaves
1/2 cup (8g)
cilantro
1/2 cup (123g)
plain yogurt
Total 1 serving
Alanine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 5.2 0.2 n/a 0.2 6 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.2 0.0 0.1 0.1 n/a 0.0 n/a n/a 0.0 n/a 9.6 0.3 n/a 0.1 10 2
Ash (g) 0.0 0.8 0.8 1.2 0.1 0.4 0.0 0.2 0.0 0.0 2.3 12.8 2.9 0.1 0.9 23 4
Aspartic acid (g) 0.0 0.2 0.1 0.2 0.0 n/a 0.0 n/a n/a 0.0 n/a 13.7 0.4 n/a 0.3 15 3
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 0.3 55.2 40.4 42.2 16.3 30.1 1.0 19.6 0.5 0.1 67.5 268.8 168.7 5.4 148.2 864 144
Calories 238.7 96.0 16.2 52.5 13.4 20.5 4.8 7.9 0.2 0.6 0.0 1,694.4 39.2 1.8 74.7 2,261 377
Calories (kj) 998.7 398.4 67.7 221.4 56.1 85.7 20.0 32.9 0.8 2.6 0.0 7,089.6 165.3 7.6 314.8 9,462 1,577
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Carbohydrates (g) 0.0 22.4 3.0 12.3 3.0 3.7 1.1 0.9 0.0 0.1 0.0 288.4 6.2 0.3 5.7 347 58
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 15.9 16 3
Copper (mg) 0.0 0.1 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.2 2.5 0.2 0.0 0.0 3 1
Cystine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 1.6 0.1 n/a 0.0 2 0
Dietary Fiber (g) 0.0 4.1 1.6 3.6 0.2 2.1 0.1 0.2 0.0 0.1 0.0 146.4 3.7 0.2 0.0 162 27
Folate (mcg) 0.0 45.6 36.4 24.3 0.3 9.7 0.7 0.2 0.1 0.1 0.0 2,299.2 330.6 5.0 8.6 2,761 460
Folate, DFE (mcg) 0.0 45.6 36.4 24.3 0.3 9.7 0.7 0.2 0.1 0.1 0.0 2,299.2 330.6 5.0 8.6 2,761 460
Folate, food (mcg) 0.0 45.6 36.4 24.3 0.3 9.7 0.7 0.2 0.1 0.1 0.0 2,299.2 330.6 5.0 8.6 2,761 460
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 3.1 0.5 0.7 n/a 0.0 n/a n/a n/a n/a n/a 1.3 0.3 n/a n/a 6 1
Galactose n/a 0.0 0.7 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.2 n/a n/a 1 0
Glucose (dextrose) n/a 4.7 0.6 0.8 n/a 0.1 n/a n/a n/a n/a n/a 0.0 0.2 n/a n/a 6 1
Glutamic acid (g) 0.0 0.6 0.1 0.5 0.1 n/a 0.0 n/a n/a 0.0 n/a 19.2 0.6 n/a 0.8 22 4
Glycine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 5.0 0.2 n/a 0.1 6 1
Histidine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 3.5 0.1 n/a 0.1 4 1
Iron (mg) 0.2 0.5 0.2 0.4 0.2 1.9 0.0 1.4 0.0 0.0 0.0 36.2 4.6 0.1 0.1 46 8
Isoleucine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 5.4 0.3 n/a 0.2 6 1
Lactose n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Leucine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 9.0 0.4 n/a 0.4 10 2
Lysine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 8.6 0.3 n/a 0.4 10 2
Magnesium (mg) 0.0 24.0 11.1 15.4 2.3 16.0 2.6 7.7 0.1 0.2 22.5 585.6 134.6 2.1 14.7 839 140
Maltose n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 1.4 0.0 n/a n/a 1 0
Manganese (mg) 0.0 0.3 0.1 0.2 0.2 0.3 0.0 0.1 0.0 0.0 0.0 6.4 1.5 0.0 0.0 9 2
Methionine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 1.1 0.1 n/a 0.1 1 0
Monounsaturated Fat (g) 19.7 0.0 0.0 0.0 0.0 0.3 0.0 0.3 0.0 0.0 0.0 0.9 0.0 0.0 1.1 22 4
Niacin (mg) 0.0 0.3 0.3 1.3 0.1 0.2 0.0 0.1 0.0 0.0 0.0 12.5 1.2 0.1 0.1 16 3
Pantothenic acid (mg) 0.0 0.3 0.2 0.3 0.1 n/a 0.0 n/a n/a 0.0 0.0 10.3 0.1 0.0 0.5 12 2
Phenylalanine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 6.1 0.2 n/a 0.2 7 1
Phosphorus (mg) 0.0 69.6 24.2 44.8 13.8 22.0 2.0 10.5 0.1 0.3 0.0 2,164.8 83.5 3.8 116.4 2,556 426
Phytosterols (mg) 59.7 36.0 6.1 n/a n/a 4.5 0.9 1.4 n/a n/a n/a n/a 15.3 0.4 n/a 124 21
Polyunsaturated Fat (g) 2.8 0.0 0.1 0.1 0.0 0.2 0.0 0.1 0.0 0.0 0.0 2.5 0.3 0.0 0.1 6 1
Potassium (mg) 0.3 350.4 262.6 409.6 36.1 97.2 24.9 37.5 0.3 3.6 22.5 4,584.0 950.8 41.7 189.9 7,011 1,169
Proline (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 5.2 0.2 n/a 0.5 6 1
Protein (g) 0.0 2.6 0.7 1.2 0.6 0.8 0.1 0.4 0.0 0.0 0.0 123.8 4.9 0.2 4.3 140 23
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 33.1 33 6
Riboflavin (mg) 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.3 0.0 0.2 2 0
Saturated Fat (g) 3.7 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.7 0.1 0.0 2.6 8 1
Selenium (mcg) 0.0 1.2 0.4 0.1 1.3 1.1 0.0 0.1 0.0 0.0 0.0 39.8 1.7 0.1 2.7 49 8
Serine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 5.7 0.2 n/a 0.3 6 1
Sodium (mg) 0.5 9.6 80.8 88.3 1.5 3.3 0.8 3.5 0.0 0.2 67.5 28.8 134.6 3.7 56.4 480 80
Starch n/a 0.0 0.0 1.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a 0 0
Sucrose n/a 2.4 0.1 4.6 n/a 0.0 n/a n/a n/a n/a n/a 7.1 0.1 n/a n/a 14 2
Sugar (g) 0.0 10.2 1.8 6.1 0.1 0.2 0.1 0.0 n/a 0.1 0.0 9.7 0.7 0.1 5.7 35 6
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4.2 0.1 0.0 0.0 5 1
Threonine (g) 0.0 0.1 0.0 0.2 0.0 n/a 0.0 n/a n/a 0.0 n/a 4.4 0.2 n/a 0.2 5 1
Tocopherol, alpha (mg) 3.9 0.0 0.3 0.8 0.0 1.4 0.0 0.1 n/a 0.0 0.0 2.4 3.5 0.2 0.1 13 2
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.2 0.0 0.0 0.0 n/a 0.1 n/a n/a n/a n/a n/a 20.3 0.3 n/a n/a 21 3
Total Fat (g) 27.0 0.2 0.2 0.3 0.0 0.9 0.0 0.5 0.0 0.0 0.0 5.1 0.7 0.0 4.0 39 6
TransFatty acids n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 1.1 0.1 n/a 0.0 1 0
Tyrosine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 3.3 0.2 n/a 0.2 4 1
Valine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 6.1 0.3 n/a 0.4 7 1
Vitamin A, IU (IU) 0.0 4.8 453.5 21,383.7 0.8 62.1 0.0 26.7 3.7 51.0 0.0 187.2 15,978.4 539.8 121.3 38,813 6,469
Vitamin A, RAE (mcg) 0.0 0.0 22.2 1,068.8 0.0 3.1 0.0 1.3 0.2 2.6 0.0 9.6 799.2 27.0 33.1 1,967 328
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0 0
Vitamin B-6 (mg) 0.0 0.3 0.1 0.2 0.1 0.1 0.0 0.0 0.0 0.0 0.0 2.6 0.3 0.0 0.0 4 1
Vitamin C (mg) 0.0 17.8 3.1 7.6 2.8 0.7 0.3 0.2 0.0 0.1 0.0 21.1 47.9 2.2 0.6 104 17
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.5 2 0
Water (g) 0.0 213.9 96.4 113.0 5.3 0.6 4.7 0.2 0.0 0.0 2,249.2 49.9 155.7 7.4 107.7 3,004 501
Zinc (mg) 0.0 0.4 0.1 0.3 0.1 0.3 0.0 0.1 0.0 0.0 0.0 22.9 0.9 0.0 0.7 26 4

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