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Nutritional Facts: Lentil & Escarole Soup (Cook's Illustrated)

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 medium (61g)
carrots
1 medium (110g)
onions
1 (40g)
celery
6 (18g)
garlic cloves
2 tablespoons (8g)
parsley
4 cups (960g)
low sodium chicken broth
3 cups (711g)
water
14 1/2 ounces (411g)
diced tomatoes
8 ounces (227g)
brown lentils
1 (0g)
parmesan cheese
2 (0g)
bay leaves
1 head (513g)
escarole
1 to taste (0g)
salt
1 to taste (0g)
pepper
1 to taste (5g)
parmesan cheese
Total 1 serving
Alanine (g) 0.0 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.1 2.4 n/a n/a 0.3 n/a n/a n/a 3 1
Alcohol (g) 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 n/a n/a n/a 0 0
Arginine (g) 0.0 0.1 0.1 0.0 0.1 0.0 n/a n/a 0.1 4.5 n/a n/a 0.3 n/a n/a n/a 5 1
Ash (g) 0.0 0.6 0.4 0.3 0.3 0.2 1.9 0.7 2.1 6.1 n/a 0.0 7.2 n/a n/a n/a 20 3
Aspartic acid (g) 0.0 0.1 0.1 0.0 0.1 0.0 n/a n/a 0.6 6.5 n/a n/a 0.7 n/a n/a n/a 8 1
Caffeine (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 n/a n/a n/a 0 0
Calcium (mg) 0.5 20.1 25.3 16.0 32.6 10.5 38.4 21.3 41.1 127.0 n/a 1.0 266.8 n/a n/a n/a 601 100
Calories 477.4 25.0 44.0 6.4 26.8 2.7 153.6 0.0 74.0 800.7 n/a 0.4 87.2 n/a n/a n/a 1,698 283
Calories (kj) 1,997.5 105.5 182.6 26.8 112.1 11.5 643.2 0.0 304.2 3,350.1 n/a 1.6 364.2 n/a n/a n/a 7,099 1,183
Carbohydrates (g) 0.0 5.8 10.3 1.2 6.0 0.5 11.5 0.0 16.0 136.3 n/a 0.1 17.2 n/a n/a n/a 205 34
Cholesterol (mg) 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 n/a n/a n/a 0 0
Copper (mg) 0.0 0.0 0.0 0.0 0.1 0.0 0.5 0.1 0.2 1.2 n/a 0.0 0.5 n/a n/a n/a 3 0
Cystine (g) 0.0 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.8 n/a n/a 0.1 n/a n/a n/a 1 0
Dietary Fiber (g) 0.0 1.7 1.9 0.6 0.4 0.3 0.0 0.0 4.9 69.2 n/a 0.0 15.9 n/a n/a n/a 95 16
Folate (mcg) 0.0 11.6 20.9 14.4 0.5 11.6 0.0 0.0 61.7 1,086.4 n/a 0.2 728.5 n/a n/a n/a 1,936 323
Folate, DFE (mcg) 0.0 11.6 20.9 14.4 0.5 11.6 0.0 0.0 61.7 1,086.4 n/a 0.2 728.5 n/a n/a n/a 1,936 323
Folate, food (mcg) 0.0 11.6 20.9 14.4 0.5 11.6 0.0 0.0 61.7 1,086.4 n/a 0.2 728.5 n/a n/a n/a 1,936 323
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 0.0 0.0 n/a n/a n/a 0 0
Fructose n/a 0.3 1.4 0.2 n/a n/a n/a n/a 5.6 0.6 n/a n/a n/a n/a n/a n/a 8 1
Galactose n/a 0.0 0.0 0.3 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 0.4 2.2 0.2 n/a n/a n/a n/a 5.1 0.0 n/a n/a n/a n/a n/a n/a 8 1
Glutamic acid (g) 0.0 0.2 0.3 0.0 0.1 0.0 n/a n/a 1.8 9.1 n/a n/a 0.9 n/a n/a n/a 12 2
Glycine (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 2.4 n/a n/a 0.3 n/a n/a n/a 3 0
Histidine (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 1.6 n/a n/a 0.1 n/a n/a n/a 2 0
Iron (mg) 0.3 0.2 0.2 0.1 0.3 0.5 2.0 0.0 1.1 17.1 n/a 0.1 4.3 n/a n/a n/a 26 4
Isoleucine (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 2.5 n/a n/a 0.4 n/a n/a n/a 3 1
Lactose n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.0 0.1 0.0 0.0 0.1 0.0 n/a n/a 0.1 4.2 n/a n/a 0.5 n/a n/a n/a 5 1
Lysine (g) 0.0 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.1 4.1 n/a n/a 0.3 n/a n/a n/a 5 1
Magnesium (mg) 0.0 7.3 11.0 4.4 4.5 3.8 9.6 7.1 45.2 276.7 n/a 0.1 77.0 n/a n/a n/a 447 74
Maltose n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.7 n/a n/a n/a n/a n/a n/a 1 0
Manganese (mg) 0.0 0.1 0.1 0.0 0.3 0.0 n/a 0.0 0.5 3.0 n/a 0.0 2.2 n/a n/a n/a 6 1
Methionine (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.5 n/a n/a 0.1 n/a n/a n/a 1 0
Monounsaturated Fat (g) 39.4 0.0 0.0 0.0 0.0 0.0 2.6 0.0 0.1 0.4 n/a 0.0 0.0 n/a n/a n/a 43 7
Niacin (mg) 0.0 0.6 0.1 0.1 0.1 0.1 13.2 0.0 2.4 5.9 n/a 0.0 2.1 n/a n/a n/a 25 4
Pantothenic acid (mg) 0.0 0.2 0.1 0.1 0.1 0.0 n/a 0.0 0.4 4.9 n/a n/a 4.6 n/a n/a n/a 10 2
Phenylalanine (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 2.9 n/a n/a 0.3 n/a n/a n/a 3 1
Phosphorus (mg) 0.0 21.4 31.9 9.6 27.5 4.4 288.0 0.0 98.7 1,022.9 n/a 0.1 143.6 n/a n/a n/a 1,648 275
Phytosterols (mg) 119.3 n/a 16.5 2.4 n/a 0.4 n/a n/a 28.8 n/a n/a n/a n/a n/a n/a n/a 167 28
Polyunsaturated Fat (g) 5.7 0.1 0.0 0.0 0.0 0.0 1.2 0.0 0.3 1.2 n/a 0.0 0.4 n/a n/a n/a 9 2
Potassium (mg) 0.5 195.2 160.6 104.0 72.2 42.1 825.6 7.1 974.2 2,166.1 n/a 0.6 1,610.8 n/a n/a n/a 6,159 1,027
Proline (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 2.4 n/a n/a 0.3 n/a n/a n/a 3 0
Protein (g) 0.0 0.6 1.2 0.3 1.1 0.2 19.2 0.0 3.6 58.5 n/a 0.0 6.4 n/a n/a n/a 91 15
Retinol (mcg) 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 n/a n/a n/a 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.0 0.1 0.5 n/a 0.0 0.4 n/a n/a n/a 1 0
Saturated Fat (g) 7.5 0.0 0.0 0.0 0.0 0.0 1.7 0.0 0.1 0.4 n/a 0.0 0.2 n/a n/a n/a 10 2
Selenium (mcg) 0.0 0.1 0.6 0.2 2.6 0.0 0.0 0.0 0.0 18.8 n/a 0.0 1.0 n/a n/a n/a 23 4
Serine (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 2.7 n/a n/a 0.3 n/a n/a n/a 3 1
Sodium (mg) 1.1 42.1 4.4 32.0 3.1 4.3 288.0 21.3 20.6 13.6 n/a 0.0 112.9 n/a n/a n/a 543 91
Starch n/a 0.9 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 1 0
Sucrose n/a 2.2 1.1 0.0 n/a n/a n/a n/a 0.0 3.3 n/a n/a n/a n/a n/a n/a 7 1
Sugar (g) 0.0 2.9 4.7 0.7 0.2 0.1 1.2 0.0 10.8 4.6 n/a n/a 1.3 n/a n/a n/a 26 4
Theobromine (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 n/a n/a n/a 0 0
Thiamin (mg) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.2 2.0 n/a 0.0 0.4 n/a n/a n/a 3 0
Threonine (g) 0.0 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.1 2.1 n/a n/a 0.3 n/a n/a n/a 3 0
Tocopherol, alpha (mg) 7.7 0.4 0.0 0.1 0.0 0.1 0.0 0.0 2.2 1.1 n/a n/a 2.3 n/a n/a n/a 14 2
Tocopherol, beta (mg) 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 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 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.4 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.5 9.6 n/a n/a n/a n/a n/a n/a 11 2
Total Fat (g) 54.0 0.1 0.1 0.1 0.1 0.1 5.8 0.0 0.8 2.4 n/a 0.0 1.0 n/a n/a n/a 64 11
TransFatty acids 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 n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.5 n/a n/a 0.0 n/a n/a n/a 1 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 1.6 n/a n/a 0.2 n/a n/a n/a 2 0
Valine (g) 0.0 0.0 0.0 0.0 0.1 0.0 n/a n/a 0.1 2.9 n/a n/a 0.3 n/a n/a n/a 3 1
Vitamin A, IU (IU) 0.0 10,190.7 2.2 179.6 1.6 640.2 0.0 0.0 3,424.2 88.5 n/a 7.4 11,116.7 n/a n/a n/a 25,651 4,275
Vitamin A, RAE (mcg) 0.0 509.4 0.0 8.8 0.0 32.0 0.0 0.0 172.6 4.5 n/a 0.4 554.0 n/a n/a n/a 1,282 214
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 1 0
Vitamin B-6 (mg) 0.0 0.1 0.1 0.0 0.2 0.0 0.1 0.0 0.3 1.2 n/a 0.0 0.1 n/a n/a n/a 2 0
Vitamin C (mg) 0.0 3.6 8.1 1.2 5.6 10.1 0.0 0.0 56.3 10.0 n/a 0.1 33.3 n/a n/a n/a 128 21
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 0.0 0.0 n/a n/a n/a 0 0
Water (g) 0.0 53.9 98.0 38.2 10.5 6.7 921.6 710.3 388.5 23.6 n/a 0.0 481.1 n/a n/a n/a 2,732 455
Zinc (mg) 0.0 0.1 0.2 0.1 0.2 0.1 1.0 0.0 0.7 10.8 n/a 0.0 4.1 n/a n/a n/a 17 3

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