Nutritional Facts: Turkish Red Lentil and Grains 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)
red lentils
1/4 cup (35g)
bulgur
1/4 cup (49g)
uncooked rice
2 tablespoons (27g)
olive oil
1 (110g)
onions
2 (6g)
garlic cloves
15 ounces (425g)
diced tomatoes with juice
2 tablespoons (32g)
tomato paste
4 cups (0g)
vegetable stock
1 teaspoon (2g)
paprika
1/2 teaspoon (1g)
cayenne
1 tablespoon (2g)
dried mint
2 tablespoons (28g)
butter
1 teaspoon (1g)
dried mint
Total 1 serving
Alanine (g) 1.0 0.2 0.2 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 2 0
Alcohol n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0 0
Arginine (g) 1.9 0.2 0.3 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 3 1
Ash (g) 1.9 0.5 0.3 0.0 0.4 0.1 3.4 0.9 n/a 0.2 0.1 0.2 0.6 0.1 9 2
Aspartic acid (g) 2.6 0.2 0.3 0.0 0.1 0.0 0.7 0.2 n/a 0.1 n/a 0.0 0.0 0.0 4 1
Beta-sitosterol (mg) 45.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.1 n/a 46 12
Caffeine n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0 0
Calcium (mg) 39.4 12.3 4.4 0.3 25.3 10.9 131.8 11.6 n/a 5.3 1.3 23.8 6.8 7.4 280 70
Calories 331.2 119.7 175.5 238.7 44.0 8.9 72.3 26.3 n/a 6.5 2.9 4.6 203.6 1.4 1,236 309
Calories (kj) 1,387.2 500.9 734.2 998.7 182.6 37.4 306.2 110.1 n/a 27.2 12.0 19.1 851.7 6.0 5,173 1,293
Campesterol (mg) 5.8 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 6 1
Carbohydrates (g) 56.8 26.6 38.7 0.0 10.3 2.0 17.0 6.1 n/a 1.2 0.5 0.8 0.0 0.3 160 40
Cholesterol (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 61.1 0.0 61 15
Copper (mg) 1.3 0.1 0.1 0.0 0.0 0.0 0.3 0.1 n/a 0.0 0.0 0.0 0.0 0.0 2 0
Cystine (g) 0.3 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 1 0
Dietary Fiber (g) 10.4 6.4 0.7 0.0 1.9 0.1 4.3 1.3 n/a 0.8 0.2 0.5 0.0 0.1 27 7
Folate (mcg) 195.8 9.5 112.6 0.0 20.9 0.2 34.0 3.9 n/a 1.1 1.0 8.5 0.9 2.7 391 98
Folate, DFE (mcg) 195.8 9.5 188.2 0.0 20.9 0.2 34.0 3.9 n/a 1.1 1.0 8.5 0.9 2.7 466 117
Folate, food (mcg) 195.8 9.5 4.4 0.0 20.9 0.2 34.0 3.9 n/a 1.1 1.0 8.5 0.9 2.7 283 71
Folic acid (mcg) 0.0 0.0 108.2 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 108 27
Fructose n/a n/a n/a n/a 1.4 n/a 5.4 1.9 n/a 0.2 n/a n/a n/a n/a 9 2
Galactose n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a 2.2 n/a 4.7 1.8 n/a 0.1 n/a n/a n/a n/a 9 2
Glutamic acid (g) 3.7 1.4 0.6 0.0 0.3 0.0 2.0 0.7 n/a 0.1 n/a 0.0 0.1 0.0 9 2
Glycine (g) 1.0 0.2 0.1 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 1 0
Histidine (g) 0.7 0.1 0.1 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 7.3 0.9 2.1 0.2 0.2 0.1 4.1 1.0 n/a 0.5 0.1 1.4 0.0 0.4 18 5
Isoleucine (g) 1.0 0.2 0.1 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 2 0
Lactose n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 1.7 0.3 0.3 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 3 1
Lysine (g) 1.7 0.1 0.1 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 2 1
Magnesium (mg) 69.1 57.4 17.1 0.0 11.0 1.5 46.8 13.5 n/a 4.1 1.4 9.6 0.6 3.0 235 59
Maltose n/a n/a n/a n/a 0.0 n/a 0.0 0.1 n/a 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 1.4 1.1 0.5 0.0 0.1 0.1 0.3 0.1 n/a 0.0 0.0 0.2 0.0 0.1 4 1
Methionine (g) 0.2 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
Monounsaturated Fat (g) 0.5 0.1 0.1 19.7 0.0 0.0 0.1 0.0 n/a 0.0 0.0 0.0 6.0 0.0 26 7
Niacin (mg) 1.4 1.8 2.5 0.0 0.1 0.0 3.0 1.0 n/a 0.2 0.1 0.1 0.0 0.0 10 3
Pantothenic acid (mg) 0.3 0.4 0.7 0.0 0.1 0.0 0.5 0.0 n/a 0.1 n/a 0.0 0.0 0.0 2 1
Phenylalanine (g) 1.2 0.2 0.2 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 2 0
Phosphorus (mg) 282.2 105.0 52.7 0.0 31.9 9.2 80.8 26.6 n/a 7.2 2.6 4.4 6.8 1.4 611 153
Phytosterols (mg) 54.7 n/a n/a 59.7 16.5 n/a n/a n/a n/a 4.0 0.7 1.3 n/a 0.4 137 34
Polyunsaturated Fat (g) 1.1 0.2 0.1 2.8 0.0 0.0 0.2 0.1 n/a 0.2 0.1 0.1 0.9 0.0 6 1
Potassium (mg) 554.9 143.5 41.9 0.3 160.6 24.1 799.5 325.6 n/a 52.4 18.1 30.8 6.8 9.6 2,168 542
Proline (g) 1.0 0.4 0.2 0.0 0.0 0.0 0.1 0.0 n/a 0.1 n/a 0.0 0.0 0.0 2 0
Protein (g) 24.0 4.3 3.2 0.0 1.2 0.4 3.3 1.4 n/a 0.3 0.1 0.3 0.2 0.1 39 10
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 190.6 0.0 191 48
Riboflavin (mg) 0.1 0.0 0.0 0.0 0.0 0.0 0.2 0.0 n/a 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.4 0.1 0.1 3.7 0.0 0.0 0.1 0.0 n/a 0.0 0.0 0.0 14.6 0.0 19 5
Selenium (mcg) 7.9 0.8 7.4 0.0 0.6 0.9 0.4 1.7 n/a 0.1 0.1 n/a 0.3 n/a 20 5
Serine (g) 1.1 0.2 0.2 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 2 0
Sodium (mg) 6.7 6.0 0.5 0.5 4.4 1.0 608.1 253.7 n/a 1.6 0.3 5.5 202.8 1.7 1,093 273
Starch n/a n/a n/a n/a 0.0 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol (mg) 3.8 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 4 1
Sucrose n/a n/a n/a n/a 1.1 n/a 0.0 0.1 n/a 0.0 n/a n/a n/a n/a 1 0
Sugar n/a 0.1 n/a 0.0 4.7 0.1 10.1 3.9 n/a 0.2 0.1 n/a 0.0 n/a 19 5
Theobromine n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0 0
Thiamin (mg) 0.5 0.1 0.3 0.0 0.1 0.0 0.2 0.0 n/a 0.0 0.0 0.0 0.0 0.0 1 0
Threonine (g) 0.9 0.1 0.1 0.0 0.0 0.0 0.2 0.0 n/a 0.0 n/a 0.0 0.0 0.0 1 0
Tocopherol, alpha n/a 0.0 0.1 3.9 0.0 0.0 2.9 1.4 n/a 0.7 0.3 n/a 0.7 n/a 10 2
Tocopherol, beta n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, delta n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, gamma n/a n/a n/a 0.2 0.0 n/a 0.2 0.2 n/a 0.1 n/a n/a 0.0 n/a 1 0
Total Fat (g) 2.1 0.5 0.3 27.0 0.1 0.0 0.6 0.2 n/a 0.3 0.2 0.1 23.0 0.0 54 14
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.8 n/a 1 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.9 n/a 1 0
Tryptophan (g) 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
Tyrosine (g) 0.6 0.1 0.1 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 1 0
Valine (g) 1.2 0.2 0.2 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 2 0
Vitamin A, IU (IU) 55.7 3.2 0.0 0.0 2.2 0.5 497.5 489.6 n/a 1,132.8 374.5 169.3 709.7 52.9 3,488 872
Vitamin A, RAE (mcg) 2.9 0.0 0.0 0.0 0.0 0.0 25.5 24.4 n/a 56.6 18.7 8.5 194.3 2.6 334 83
Vitamin B-12 (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 0 0
Vitamin B-6 (mg) 0.4 0.1 0.1 0.0 0.1 0.1 0.5 0.1 n/a 0.0 0.0 0.0 0.0 0.0 1 0
Vitamin C (mg) 1.6 0.0 0.0 0.0 8.1 1.9 39.5 7.0 n/a 0.0 0.7 0.0 0.0 0.0 59 15
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 17.0 0.0 17 4
Water (g) 11.3 3.2 6.3 0.0 98.0 3.5 400.9 23.6 n/a 0.3 0.1 0.2 4.5 0.1 552 138
Zinc (mg) 3.7 0.7 0.6 0.0 0.2 0.1 0.6 0.2 n/a 0.1 0.0 0.0 0.0 0.0 6 2

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