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Nutritional Facts: Hearty Lentil Soup With Spinach - Vegetarian Version

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.

  1/4 cup (54g)
olive oil
1 1/2 large (225g)
onions
4 medium (244g)
carrots
4 (160g)
celery ribs
6 (18g)
garlic cloves
29 ounces (822g)
diced tomatoes
1 large (0g)
bay leaves
2 teaspoons (2g)
fresh thyme leaves
2 cups (396g)
lentils
1/2 teaspoon (3g)
salt
1 to taste (0g)
ground black pepper
8 cups (0g)
vegetable broth
3 cups (711g)
water
8 ounces (227g)
spinach
Total 1 serving
Alanine (g) 0.0 0.0 0.3 0.0 0.0 0.2 n/a n/a 1.5 0.0 n/a n/a n/a 0.3 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0 0
Arginine (g) 0.0 0.2 0.2 0.0 0.1 0.2 n/a n/a 2.8 0.0 n/a n/a n/a 0.4 4 0
Ash (g) 0.0 0.8 2.4 1.2 0.3 4.1 0.0 0.1 3.3 3.0 n/a n/a 0.7 3.9 20 2
Aspartic acid (g) 0.0 0.2 0.5 0.2 0.1 1.1 n/a n/a 4.0 0.0 n/a n/a n/a 0.5 7 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 0 0
Calcium (mg) 0.5 51.8 80.5 64.0 32.6 82.2 0.5 6.5 75.2 0.7 n/a n/a 21.3 224.9 641 80
Calories 477.4 90.0 100.0 25.6 26.8 148.0 0.2 1.6 459.4 0.0 n/a n/a 0.0 52.3 1,381 173
Calories (kj) 1,997.5 373.5 422.1 107.2 112.1 608.4 0.8 6.8 1,928.5 0.0 n/a n/a 0.0 220.4 5,777 722
Carbohydrates (g) 0.0 21.0 23.4 4.8 6.0 32.0 0.0 0.4 79.7 0.0 n/a n/a 0.0 8.2 175 22
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Copper (mg) 0.0 0.1 0.1 0.1 0.1 0.5 0.0 0.0 1.0 0.0 n/a n/a 0.1 0.3 2 0
Cystine (g) 0.0 0.0 0.2 0.0 0.0 0.1 n/a n/a 0.5 0.0 n/a n/a n/a 0.1 1 0
Dietary Fiber (g) 0.0 3.8 6.8 2.6 0.4 9.9 0.0 0.2 31.3 0.0 n/a n/a 0.0 5.0 60 7
Folate (mcg) 0.0 42.8 46.4 57.6 0.5 123.3 0.1 0.7 716.8 0.0 n/a n/a 0.0 440.8 1,429 179
Folate, DFE (mcg) 0.0 42.8 46.4 57.6 0.5 123.3 0.1 0.7 716.8 0.0 n/a n/a 0.0 440.8 1,429 179
Folate, food (mcg) 0.0 42.8 46.4 57.6 0.5 123.3 0.1 0.7 716.8 0.0 n/a n/a 0.0 440.8 1,429 179
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Fructose n/a 2.9 1.3 0.8 n/a 11.3 n/a n/a n/a n/a n/a n/a n/a 0.3 17 2
Galactose n/a 0.0 0.0 1.1 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.2 1 0
Glucose (dextrose) n/a 4.4 1.4 0.9 n/a 10.3 n/a n/a n/a n/a n/a n/a n/a 0.2 17 2
Glutamic acid (g) 0.0 0.6 0.9 0.1 0.1 3.5 n/a n/a 5.5 0.0 n/a n/a n/a 0.8 12 1
Glycine (g) 0.0 0.1 0.1 0.0 0.0 0.2 n/a n/a 1.5 0.0 n/a n/a n/a 0.3 2 0
Histidine (g) 0.0 0.0 0.1 0.0 0.0 0.1 n/a n/a 1.0 0.0 n/a n/a n/a 0.1 1 0
Iron (mg) 0.3 0.5 0.7 0.3 0.3 2.2 0.0 0.3 13.2 0.0 n/a n/a 0.0 6.2 24 3
Isoleucine (g) 0.0 0.0 0.2 0.0 0.0 0.1 n/a 0.0 1.5 0.0 n/a n/a n/a 0.3 2 0
Lactose n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Leucine (g) 0.0 0.1 0.2 0.1 0.1 0.2 n/a 0.0 2.6 0.0 n/a n/a n/a 0.5 4 0
Lysine (g) 0.0 0.1 0.2 0.0 0.0 0.2 n/a 0.0 2.5 0.0 n/a n/a n/a 0.4 4 0
Magnesium (mg) 0.0 22.5 29.3 17.6 4.5 90.4 0.1 2.6 142.6 0.0 n/a n/a 7.1 179.5 496 62
Maltose n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Manganese (mg) 0.0 0.3 0.3 0.2 0.3 0.9 0.0 0.0 2.0 0.0 n/a n/a 0.0 2.0 6 1
Methionine (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.3 0.0 n/a n/a n/a 0.1 1 0
Monounsaturated Fat (g) 39.4 0.0 0.0 0.1 0.0 0.3 0.0 0.0 0.3 0.0 n/a n/a 0.0 0.0 40 5
Niacin (mg) 0.0 0.3 2.4 0.5 0.1 4.9 0.0 0.0 4.2 0.0 n/a n/a 0.0 1.6 14 2
Pantothenic acid (mg) 0.0 0.3 0.7 0.4 0.1 0.7 n/a 0.0 2.5 0.0 n/a n/a 0.0 0.1 5 1
Phenylalanine (g) 0.0 0.1 0.1 0.0 0.0 0.2 n/a n/a 1.8 0.0 n/a n/a n/a 0.3 3 0
Phosphorus (mg) 0.0 65.3 85.4 38.4 27.5 197.3 0.1 1.7 712.8 0.0 n/a n/a 0.0 111.3 1,240 155
Phytosterols (mg) 119.3 33.8 n/a 9.6 n/a 57.5 n/a n/a n/a 0.0 n/a n/a n/a 20.4 241 30
Polyunsaturated Fat (g) 5.7 0.0 0.3 0.1 0.0 0.7 0.0 0.0 0.7 0.0 n/a n/a 0.0 0.4 8 1
Potassium (mg) 0.5 328.5 780.8 416.0 72.2 1,948.5 0.3 9.7 1,461.2 0.2 n/a n/a 7.1 1,267.8 6,293 787
Proline (g) 0.0 0.0 0.1 0.0 0.0 0.1 n/a n/a 1.5 0.0 n/a n/a n/a 0.3 2 0
Protein (g) 0.0 2.5 2.3 1.1 1.1 7.2 0.0 0.1 35.7 0.0 n/a n/a 0.0 6.5 57 7
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.1 0.1 0.1 0.0 0.2 0.0 0.0 0.3 0.0 n/a n/a 0.0 0.4 1 0
Saturated Fat (g) 7.5 0.1 0.1 0.1 0.0 0.2 0.0 0.0 0.2 0.0 n/a n/a 0.0 0.1 8 1
Selenium (mcg) 0.0 1.1 0.2 0.6 2.6 0.0 0.0 n/a 11.1 0.0 n/a n/a 0.0 2.3 18 2
Serine (g) 0.0 0.0 0.1 0.0 0.0 0.2 n/a n/a 1.6 0.0 n/a n/a n/a 0.2 2 0
Sodium (mg) 1.1 9.0 168.4 128.0 3.1 41.1 0.0 0.1 7.9 1,162.7 n/a n/a 21.3 179.5 1,722 215
Starch n/a 0.0 3.5 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 3 0
Sucrose n/a 2.2 8.8 0.2 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.2 11 1
Sugar (g) 0.0 9.5 11.6 2.9 0.2 21.6 n/a n/a 7.1 0.0 n/a n/a 0.0 1.0 54 7
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 0 0
Thiamin (mg) 0.0 0.1 0.2 0.0 0.0 0.3 0.0 0.0 0.7 0.0 n/a n/a 0.0 0.2 1 0
Threonine (g) 0.0 0.0 0.5 0.0 0.0 0.2 n/a 0.0 1.3 0.0 n/a n/a n/a 0.3 2 0
Tocopherol, alpha (mg) 7.7 0.0 1.6 0.4 0.0 4.4 n/a n/a 0.4 0.0 n/a n/a 0.0 4.6 19 2
Tocopherol, beta (mg) 0.1 0.0 0.0 0.0 n/a 0.1 n/a n/a n/a n/a n/a n/a n/a 0.0 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 n/a n/a 0.0 0 0
Tocopherol, gamma (mg) 0.4 0.0 0.0 0.0 n/a 1.0 n/a n/a n/a n/a n/a n/a n/a 0.4 2 0
Total Fat (g) 54.0 0.2 0.6 0.3 0.1 1.6 0.0 0.0 1.5 0.0 n/a n/a 0.0 0.9 59 7
TransFatty acids 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 0.0 n/a 0.0 0.3 0.0 n/a n/a n/a 0.1 1 0
Tyrosine (g) 0.0 0.0 0.1 0.0 0.0 0.1 n/a n/a 1.0 0.0 n/a n/a n/a 0.2 1 0
Valine (g) 0.0 0.0 0.2 0.0 0.1 0.1 n/a 0.0 1.8 0.0 n/a n/a n/a 0.4 3 0
Vitamin A, IU (IU) 0.0 4.5 40,762.6 718.4 1.6 6,848.4 3.7 76.0 31.7 0.0 n/a n/a 0.0 21,304.5 69,752 8,719
Vitamin A, RAE (mcg) 0.0 0.0 2,037.4 35.2 0.0 345.3 0.2 3.8 0.0 0.0 n/a n/a 0.0 1,065.6 3,487 436
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.3 0.3 0.1 0.2 0.7 0.0 0.0 0.7 0.0 n/a n/a 0.0 0.4 3 0
Vitamin C (mg) 0.0 16.7 14.4 5.0 5.6 112.6 0.0 2.6 5.9 0.0 n/a n/a 0.0 63.8 227 28
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Water (g) 0.0 200.5 215.4 152.7 10.5 777.1 0.0 1.0 275.8 0.0 n/a n/a 710.3 207.7 2,551 319
Zinc (mg) 0.0 0.4 0.6 0.2 0.2 1.4 0.0 0.0 5.0 0.0 n/a n/a 0.0 1.2 9 1

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