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Nutritional Facts: Savory Golden Lentil and Sweet Potato 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.

  1/2 cup (96g)
dried lentils
3/4 cup (100g)
sweet potatoes
1 cup (160g)
red onions
3 (9g)
garlic cloves
1/2 cup (64g)
carrots
1 1/2 cups (360g)
low sodium chicken broth
2 cups (474g)
water
1/4 cup (59g)
red wine
1/2 tablespoon (3g)
fennel seeds
1/2 tablespoon (3g)
cumin
1/2 tablespoon (4g)
cinnamon
1/2 tablespoon (4g)
chili powder
1/2 tablespoon (3g)
cayenne pepper
1/2 tablespoon (3g)
red pepper flakes
1 to taste (0g)
salt
Total 1 serving
Alanine (g) 1.0 0.1 0.0 0.0 0.1 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 6.2 n/a 0.0 0.0 0.0 0.0 0.0 n/a 6 1
Arginine (g) 1.9 0.1 0.2 0.1 0.1 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 2 0
Ash (g) 2.6 1.0 0.6 0.1 0.6 0.7 0.5 0.2 0.2 0.2 0.1 0.5 0.2 0.2 n/a 8 2
Aspartic acid (g) 2.7 0.4 0.1 0.0 0.1 n/a n/a n/a 0.1 n/a 0.0 0.1 n/a n/a n/a 4 1
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 n/a 0 0
Calcium (mg) 53.8 29.9 36.8 16.3 21.1 14.4 14.2 4.7 34.7 27.9 39.1 13.2 3.9 3.9 n/a 314 63
Calories 338.9 85.8 64.0 13.4 26.2 57.6 0.0 50.0 10.0 11.3 9.6 11.3 8.4 8.4 n/a 695 139
Calories (kj) 1,417.9 358.1 265.6 56.1 110.7 241.2 0.0 209.3 41.8 47.0 40.4 47.2 35.3 35.3 n/a 2,906 581
Carbohydrates (g) 57.7 20.1 14.9 3.0 6.1 4.3 0.0 1.5 1.5 1.3 3.1 2.0 1.5 1.5 n/a 119 24
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 n/a 0 0
Copper (mg) 0.5 0.2 0.1 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1 0
Cystine (g) 0.3 0.0 0.0 0.0 0.1 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0 0
Dietary Fiber (g) 29.3 3.0 2.7 0.2 1.8 0.0 0.0 0.0 1.2 0.3 2.1 1.4 0.7 0.7 n/a 43 9
Folate (mcg) 459.8 11.0 30.4 0.3 12.2 0.0 0.0 0.6 n/a 0.3 0.2 1.1 2.8 2.8 n/a 522 104
Folate, DFE (mcg) 459.8 11.0 30.4 0.3 12.2 0.0 0.0 0.6 n/a 0.3 0.2 1.1 2.8 2.8 n/a 522 104
Folate, food (mcg) 459.8 11.0 30.4 0.3 12.2 0.0 0.0 0.6 n/a 0.3 0.2 1.1 2.8 2.8 n/a 522 104
Folic acid (mcg) 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 n/a 0 0
Fructose (g) 0.3 0.7 2.1 n/a 0.4 n/a n/a n/a n/a n/a 0.0 0.2 n/a n/a n/a 4 1
Galactose (g) 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 n/a 0 0
Glucose (dextrose) (g) 0.0 1.0 3.2 n/a 0.4 n/a n/a n/a n/a n/a 0.0 0.1 n/a n/a n/a 5 1
Glutamic acid (g) 3.8 0.2 0.4 0.1 0.2 n/a n/a n/a 0.1 n/a 0.0 0.1 n/a n/a n/a 5 1
Glycine (g) 1.0 0.1 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 1 0
Histidine (g) 0.7 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 1 0
Hydroxyproline n/a n/a 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
Iron (mg) 7.2 0.6 0.3 0.2 0.2 0.8 0.0 0.3 0.5 2.0 0.3 0.7 0.2 0.2 n/a 14 3
Isoleucine (g) 1.1 0.1 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 1 0
Lactose (g) 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 n/a 0 0
Leucine (g) 1.8 0.1 0.0 0.0 0.1 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 2 0
Lysine (g) 1.7 0.1 0.1 0.0 0.1 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 2 0
Magnesium (mg) 117.1 24.9 16.0 2.3 7.7 3.6 4.7 7.1 11.2 11.0 2.3 6.0 4.0 4.0 n/a 222 44
Maltose (g) 0.3 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 n/a 0 0
Manganese (mg) 1.3 0.3 0.2 0.2 0.1 n/a 0.0 0.1 0.2 0.1 0.7 0.1 0.1 0.1 n/a 3 1
Methionine (g) 0.2 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0 0
Monounsaturated Fat (g) 0.2 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.3 0.4 0.0 0.1 0.1 0.1 n/a 2 0
Niacin (mg) 2.5 0.6 0.2 0.1 0.6 4.9 0.0 0.1 0.2 0.1 0.1 0.5 0.2 0.2 n/a 10 2
Pantothenic acid (mg) 2.1 0.8 0.2 0.1 0.2 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 3 1
Phenylalanine (g) 1.2 0.1 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 1 0
Phosphorus (mg) 433.0 46.9 46.4 13.8 22.4 108.0 0.0 13.5 14.1 15.0 2.5 12.0 7.8 7.8 n/a 743 149
Phytosterols n/a 12.0 24.0 n/a n/a n/a n/a n/a 1.9 2.0 1.0 3.3 2.2 2.2 n/a 49 10
Polyunsaturated Fat (g) 0.5 0.0 0.0 0.0 0.1 0.5 0.0 0.0 0.0 0.1 0.0 0.3 0.2 0.2 n/a 2 0
Potassium (mg) 916.8 336.2 233.6 36.1 204.8 309.6 4.7 74.7 49.1 53.6 16.8 78.0 53.4 53.4 n/a 2,421 484
Proline (g) 1.0 0.1 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.1 n/a n/a n/a 1 0
Protein (g) 24.8 1.6 1.8 0.6 0.6 7.2 0.0 0.0 0.5 0.5 0.2 0.5 0.3 0.3 n/a 39 8
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 n/a 0 0
Riboflavin (mg) 0.2 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1 0
Saturated Fat (g) 0.1 0.0 0.1 0.0 0.0 0.6 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.1 n/a 1 0
Selenium (mcg) 8.0 0.6 0.8 1.3 0.1 0.0 0.0 0.1 n/a 0.2 0.1 0.8 0.2 0.2 n/a 12 2
Serine (g) 1.1 0.1 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 1 0
Sodium (mg) 5.8 54.9 6.4 1.5 44.2 108.0 14.2 2.4 2.6 5.0 0.4 65.6 0.8 0.8 n/a 312 62
Starch n/a 12.6 0.0 n/a 0.9 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 14 3
Sucrose (g) 1.4 2.5 1.6 n/a 2.3 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 8 2
Sugar (g) 1.9 4.2 6.8 0.1 3.0 0.5 0.0 0.4 n/a 0.1 0.1 0.3 0.3 0.3 n/a 18 4
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 n/a 0 0
Thiamin (mg) 0.8 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1 0
Threonine (g) 0.9 0.1 0.0 0.0 0.1 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 1 0
Tocopherol, alpha (mg) 0.5 0.3 0.0 0.0 0.4 0.0 0.0 0.0 n/a 0.1 0.1 1.5 0.8 0.8 n/a 4 1
Tocopherol, beta (mg) 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 n/a 0 0
Tocopherol, delta (mg) 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 n/a 0 0
Tocopherol, gamma (mg) 4.1 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.4 0.1 n/a n/a n/a 5 1
Total Fat (g) 1.0 0.0 0.2 0.0 0.2 2.2 0.0 0.0 0.4 0.7 0.0 0.6 0.5 0.5 n/a 6 1
Trans-monoenoic Fat n/a n/a 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
TransFatty acids n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.2 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0 0
Tyrosine (g) 0.7 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 1 0
Valine (g) 1.2 0.1 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 1 0
Vitamin A, IU (IU) 37.4 14,151.5 3.2 0.8 10,691.8 0.0 0.0 1.2 3.9 38.1 11.5 1,186.0 1,102.7 1,102.7 n/a 28,331 5,666
Vitamin A, RAE (mcg) 1.9 707.2 0.0 0.0 534.4 0.0 0.0 0.0 0.2 1.9 0.6 59.3 55.1 55.1 n/a 1,416 283
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.5 0.2 0.2 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.1 n/a 1 0
Vitamin C (mg) 4.2 2.4 11.8 2.8 3.8 0.0 0.0 0.0 0.6 0.2 0.1 0.0 2.0 2.0 n/a 30 6
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 n/a 0 0
Water (g) 10.0 77.1 142.6 5.3 56.5 345.6 473.5 50.9 0.3 0.2 0.4 0.4 0.2 0.2 n/a 1,163 233
Zinc (mg) 4.6 0.3 0.3 0.1 0.2 0.4 0.0 0.1 0.1 0.1 0.1 0.2 0.1 0.1 n/a 6 1

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