Nutritional Facts: Greek Lentil 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 cups (384g)
dried lentils
8 cups (1,896g)
water
2 (0g)
bay leaves
2 large (300g)
onions
3 stalks (120g)
celery
2 large (144g)
carrots
1/4 cup (54g)
extra virgin olive oil
2 teaspoons (12g)
salt
1 teaspoon (3g)
black peppercorns
1 teaspoon (2g)
dry oregano
1/4 cup (66g)
tomato paste
1 cup (0g)
small whole wheat pasta shells
4 cups (144g)
swiss chard
2 tablespoons (31g)
lemon juice
Total 1 serving
Alanine (g) 4.1 n/a n/a 0.1 0.0 0.2 0.0 0.0 0.0 0.0 0.1 n/a n/a n/a 5 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 n/a 0.0 0.0 0 0
Arginine (g) 7.7 n/a n/a 0.3 0.0 0.1 0.0 0.0 0.0 0.0 0.1 n/a 0.2 n/a 8 1
Ash (g) 10.3 1.9 0.0 1.1 0.9 1.4 0.0 12.0 0.1 0.1 1.8 n/a 2.3 0.1 32 4
Aspartic acid (g) 11.0 n/a n/a 0.3 0.1 0.3 0.0 0.0 0.0 0.0 0.4 n/a n/a n/a 12 2
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 215.0 56.9 1.0 69.0 48.0 47.5 0.5 2.9 12.8 28.7 23.6 n/a 73.4 1.8 581 73
Calories 1,355.5 0.0 0.4 120.0 19.2 59.0 477.4 0.0 7.3 4.8 53.7 n/a 27.4 6.7 2,131 266
Calories (kj) 5,671.7 0.0 1.6 498.0 80.4 249.1 1,997.5 0.0 30.5 19.9 224.7 n/a 113.8 27.8 8,915 1,114
Carbohydrates (g) 230.7 0.0 0.1 28.0 3.6 13.8 0.0 0.0 1.9 1.2 12.4 n/a 5.4 2.1 299 37
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Copper (mg) 2.0 0.2 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.2 n/a 0.3 0.0 3 0
Cystine (g) 1.3 n/a n/a 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 1 0
Dietary Fiber (g) 117.1 0.0 0.0 5.1 1.9 4.0 0.0 0.0 0.7 0.8 2.7 n/a 2.3 0.1 135 17
Folate (mcg) 1,839.4 0.0 0.2 57.0 43.2 27.4 0.0 0.0 0.5 4.3 7.9 n/a 20.2 6.1 2,006 251
Folate, DFE (mcg) 1,839.4 0.0 0.2 57.0 43.2 27.4 0.0 0.0 0.5 4.3 7.9 n/a 20.2 6.1 2,006 251
Folate, food (mcg) 1,839.4 0.0 0.2 57.0 43.2 27.4 0.0 0.0 0.5 4.3 7.9 n/a 20.2 6.1 2,006 251
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 n/a 0.0 0.0 0 0
Fructose (g) 1.0 n/a n/a 3.9 0.6 0.8 n/a n/a 0.0 0.0 3.8 n/a n/a 0.3 11 1
Galactose (g) 0.0 n/a n/a 0.0 0.8 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 1 0
Glucose (dextrose) (g) 0.0 n/a n/a 5.9 0.7 0.8 n/a n/a 0.0 0.0 3.8 n/a n/a 0.3 12 1
Glutamic acid (g) 15.4 n/a n/a 0.8 0.1 0.5 0.0 0.0 0.0 0.0 1.4 n/a n/a n/a 18 2
Glycine (g) 4.0 n/a n/a 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.1 n/a n/a n/a 4 1
Histidine (g) 2.8 n/a n/a 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.1 n/a 3 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 29.0 0.0 0.1 0.6 0.2 0.4 0.3 0.0 0.3 0.7 2.0 n/a 2.6 0.0 36 5
Isoleucine (g) 4.3 n/a n/a 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.1 n/a 0.2 n/a 5 1
Lactose (g) 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0 0
Leucine (g) 7.2 n/a n/a 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.1 n/a 0.2 n/a 8 1
Lysine (g) 6.9 n/a n/a 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.1 n/a 0.1 n/a 7 1
Magnesium (mg) 468.5 19.0 0.1 30.0 13.2 17.3 0.0 0.1 5.0 4.9 27.5 n/a 116.6 1.8 704 88
Maltose (g) 1.2 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.2 n/a n/a 0.0 1 0
Manganese (mg) 5.1 0.0 0.0 0.4 0.1 0.2 0.0 0.0 0.4 0.1 0.2 n/a 0.5 0.0 7 1
Methionine (g) 0.8 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 1 0
Monounsaturated Fat (g) 0.7 0.0 0.0 0.0 0.0 0.0 39.4 0.0 0.0 0.0 0.0 n/a 0.1 0.0 40 5
Niacin (mg) 10.0 0.0 0.0 0.3 0.4 1.4 0.0 0.0 0.0 0.1 2.0 n/a 0.6 0.0 15 2
Pantothenic acid (mg) 8.2 0.0 n/a 0.4 0.3 0.4 0.0 0.0 0.0 0.0 0.1 n/a 0.2 0.0 10 1
Phenylalanine (g) 4.9 n/a n/a 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.1 n/a 0.2 n/a 5 1
Phosphorus (mg) 1,731.8 0.0 0.1 87.0 28.8 50.4 0.0 0.0 4.6 2.7 54.4 n/a 66.2 2.4 2,028 254
Phytosterols n/a n/a n/a 45.0 7.2 n/a 119.3 0.0 2.7 3.7 n/a n/a n/a n/a 178 22
Polyunsaturated Fat (g) 2.0 0.0 0.0 0.1 0.1 0.2 5.7 0.0 0.0 0.0 0.1 n/a 0.1 0.0 8 1
Potassium (mg) 3,667.2 19.0 0.6 438.0 312.0 460.8 0.5 1.0 38.5 22.7 664.2 n/a 545.8 31.4 6,202 775
Proline (g) 4.1 n/a n/a 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 4 1
Protein (g) 99.1 0.0 0.0 3.3 0.8 1.3 0.0 0.0 0.3 0.2 2.8 n/a 2.6 0.1 111 14
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Riboflavin (mg) 0.8 0.0 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.1 n/a 0.1 0.0 1 0
Saturated Fat (g) 0.6 0.0 0.0 0.1 0.1 0.1 7.5 0.0 0.0 0.0 0.1 n/a 0.0 0.0 8 1
Selenium (mcg) 31.9 0.0 0.0 1.5 0.5 0.1 0.0 0.0 0.1 0.1 3.5 n/a 1.3 0.0 39 5
Serine (g) 4.6 n/a n/a 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.1 n/a n/a n/a 5 1
Sodium (mg) 23.0 56.9 0.0 12.0 96.0 99.4 1.1 4,651.0 0.6 0.5 517.5 n/a 306.7 0.3 5,765 721
Starch n/a n/a n/a 0.0 0.0 2.1 n/a n/a n/a n/a 0.1 n/a n/a 0.0 2 0
Sucrose (g) 5.6 n/a n/a 3.0 0.1 5.2 n/a n/a 0.0 0.0 0.2 n/a n/a 0.1 14 2
Sugar (g) 7.8 0.0 n/a 12.7 2.2 6.8 0.0 0.0 0.0 0.1 8.0 n/a 1.6 0.8 40 5
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 3.4 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.0 4 0
Threonine (g) 3.5 n/a n/a 0.1 0.0 0.3 0.0 0.0 0.0 0.0 0.1 n/a 0.1 n/a 4 1
Tocopherol, alpha (mg) 1.9 0.0 n/a 0.1 0.3 1.0 7.7 0.0 0.0 0.3 2.8 n/a 2.7 0.0 17 2
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 16.2 n/a n/a 0.0 0.0 0.0 0.4 n/a 0.2 0.4 0.3 n/a n/a n/a 18 2
Total Fat (g) 4.1 0.0 0.0 0.3 0.2 0.3 54.0 0.0 0.1 0.1 0.3 n/a 0.3 0.1 60 7
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0 0
Tryptophan (g) 0.9 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 1 0
Tyrosine (g) 2.6 n/a n/a 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 3 0
Valine (g) 4.9 n/a n/a 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.1 n/a 0.2 n/a 5 1
Vitamin A, IU (IU) 149.8 0.0 7.4 6.0 538.8 24,056.6 0.0 0.0 15.9 30.6 998.9 n/a 8,807.0 1.8 34,613 4,327
Vitamin A, RAE (mcg) 7.7 0.0 0.4 0.0 26.4 1,202.4 0.0 0.0 0.8 1.5 49.8 n/a 440.6 0.0 1,730 216
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 n/a 0.0 0.0 0 0
Vitamin B-6 (mg) 2.1 0.0 0.0 0.4 0.1 0.2 0.0 0.0 0.0 0.0 0.1 n/a 0.1 0.0 3 0
Vitamin C (mg) 16.9 0.0 0.1 22.2 3.7 8.5 0.0 0.0 0.0 0.0 14.3 n/a 43.2 11.8 121 15
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 n/a 0.0 0.0 0 0
Water (g) 39.9 1,894.1 0.0 267.3 114.5 127.1 0.0 0.0 0.4 0.2 48.1 n/a 133.4 28.2 2,653 332
Zinc (mg) 18.4 0.0 0.0 0.5 0.2 0.3 0.0 0.0 0.0 0.0 0.4 n/a 0.5 0.0 20 3

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