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Nutritional Facts: Pumpkin 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.

  1 cup (192g)
dried red lentils
15 ounces (425g)
pumpkin
1 cup (156g)
frozen spinach
1 medium (110g)
onions
1 cup (54g)
sun-dried tomatoes
2 cups (474g)
water
1 cup (0g)
vegetable broth
1 cup (226g)
coconut milk
1 teaspoon (2g)
cumin
1/2 teaspoon (0g)
crushed red pepper flakes
1 teaspoon (6g)
salt
1 teaspoon (2g)
black pepper
2 teaspoons (9g)
olive oil
Total 1 serving
Alanine (g) 2.1 0.1 0.3 0.0 0.2 n/a n/a 0.2 n/a 0.0 0.0 0.0 0.0 3 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 3.8 0.2 0.8 0.1 0.2 n/a n/a 0.7 n/a 0.0 0.0 0.0 0.0 6 1
Ash (g) 5.1 3.4 2.2 0.4 6.8 0.5 n/a 2.2 0.2 0.0 6.0 0.1 0.0 27 4
Aspartic acid (g) 5.5 0.4 0.7 0.1 1.1 n/a n/a 0.4 n/a 0.0 0.0 0.0 0.0 8 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 107.5 89.3 201.2 25.3 59.4 14.2 n/a 40.7 19.6 0.2 1.4 10.2 0.1 569 95
Calories 677.8 110.6 45.2 44.0 139.3 0.0 n/a 445.2 7.9 1.2 0.0 5.8 79.6 1,557 259
Calories (kj) 2,835.8 463.6 187.2 182.6 582.7 0.0 n/a 1,862.2 32.9 5.2 0.0 24.2 332.9 6,509 1,085
Carbohydrates (g) 115.4 27.6 6.6 10.3 30.1 0.0 n/a 6.4 0.9 0.3 0.0 1.5 0.0 199 33
Cholesterol (mg) 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 0 0
Copper (mg) 1.0 0.5 0.2 0.0 0.8 0.0 n/a 0.5 0.0 0.0 0.0 0.0 0.0 3 1
Cystine (g) 0.6 0.0 0.0 0.0 0.1 n/a n/a 0.1 n/a 0.0 0.0 0.0 0.0 1 0
Dietary Fiber (g) 58.6 2.1 4.5 1.9 6.6 0.0 n/a n/a 0.2 0.1 0.0 0.6 0.0 75 12
Folate (mcg) 919.7 68.0 226.2 20.9 36.7 0.0 n/a 31.6 0.2 0.2 0.0 0.4 0.0 1,304 217
Folate, DFE (mcg) 919.7 68.0 226.2 20.9 36.7 0.0 n/a 31.6 0.2 0.2 0.0 0.4 0.0 1,304 217
Folate, food (mcg) 919.7 68.0 226.2 20.9 36.7 0.0 n/a 31.6 0.2 0.2 0.0 0.4 0.0 1,304 217
Folic acid (mcg) 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 0 0
Fructose (g) 0.5 n/a 0.3 1.4 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 2 0
Galactose (g) 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 0.0 n/a 0.4 2.2 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 3 0
Glutamic acid (g) 7.7 0.8 0.8 0.3 2.8 n/a n/a 1.0 n/a 0.0 0.0 0.0 0.0 13 2
Glycine (g) 2.0 0.1 0.3 0.0 0.2 n/a n/a 0.2 n/a 0.0 0.0 0.0 0.0 3 0
Histidine (g) 1.4 0.1 0.1 0.0 0.1 n/a n/a 0.1 n/a 0.0 0.0 0.0 0.0 2 0
Hydroxyproline 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 0 0
Iron (mg) 14.5 3.4 2.9 0.2 4.9 0.0 n/a 7.5 1.4 0.0 0.0 0.2 0.1 35 6
Isoleucine (g) 2.1 0.1 0.2 0.0 0.2 n/a n/a 0.2 n/a 0.0 0.0 0.0 0.0 3 0
Lactose (g) 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Leucine (g) 3.6 0.2 0.3 0.0 0.3 n/a n/a 0.3 n/a 0.0 0.0 0.0 0.0 5 1
Lysine (g) 3.5 0.2 0.4 0.0 0.3 n/a n/a 0.2 n/a 0.0 0.0 0.0 0.0 5 1
Magnesium (mg) 234.2 51.0 117.0 11.0 104.8 4.7 n/a 104.0 7.7 0.3 0.1 3.9 0.0 639 106
Maltose (g) 0.6 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 1 0
Manganese (mg) 2.6 0.5 1.1 0.1 1.0 0.0 n/a 1.7 0.1 0.0 0.0 0.3 0.0 7 1
Methionine (g) 0.4 0.0 0.1 0.0 0.1 n/a n/a 0.1 n/a 0.0 0.0 0.0 0.0 1 0
Monounsaturated Fat (g) 0.4 0.1 0.0 0.0 0.3 0.0 n/a 2.0 0.3 0.0 0.0 0.0 6.6 10 2
Niacin (mg) 5.0 2.6 0.8 0.1 4.9 0.0 n/a 1.4 0.1 0.0 0.0 0.0 0.0 15 2
Pantothenic acid (mg) 4.1 1.3 0.1 0.1 1.1 0.0 n/a 0.3 n/a 0.0 0.0 0.0 0.0 7 1
Phenylalanine (g) 2.4 0.1 0.3 0.0 0.2 n/a n/a 0.2 n/a 0.0 0.0 0.0 0.0 3 1
Phosphorus (mg) 865.9 187.1 76.4 31.9 192.2 0.0 n/a 217.0 10.5 0.6 0.0 3.6 0.0 1,585 264
Phytosterols n/a 51.0 n/a 16.5 n/a n/a n/a n/a 1.4 n/a 0.0 2.1 19.9 91 15
Polyunsaturated Fat (g) 1.0 0.0 0.1 0.0 0.6 0.0 n/a 0.5 0.1 0.0 0.0 0.0 0.9 3 1
Potassium (mg) 1,833.6 1,446.0 539.8 160.6 1,850.6 4.7 n/a 497.2 37.5 7.2 0.5 30.6 0.1 6,408 1,068
Proline (g) 2.1 0.1 0.3 0.0 0.1 n/a n/a 0.2 n/a 0.0 0.0 0.0 0.0 3 0
Protein (g) 49.5 4.3 5.7 1.2 7.6 0.0 n/a 4.6 0.4 0.0 0.0 0.2 0.0 73 12
Retinol (mcg) 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 0 0
Riboflavin (mg) 0.4 0.5 0.3 0.0 0.3 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Saturated Fat (g) 0.3 0.2 0.1 0.0 0.2 0.0 n/a 42.7 0.0 0.0 0.0 0.0 1.2 45 7
Selenium (mcg) 15.9 1.3 9.4 0.6 3.0 0.0 n/a n/a 0.1 0.0 0.0 0.1 0.0 30 5
Serine (g) 2.3 0.2 0.3 0.0 0.2 n/a n/a 0.2 n/a 0.0 0.0 0.0 0.0 3 1
Sodium (mg) 11.5 4.3 115.4 4.4 1,131.3 14.2 n/a 29.4 3.5 0.4 2,325.5 0.5 0.2 3,641 607
Starch n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 2.8 n/a 0.4 1.1 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 4 1
Sugar (g) 3.9 5.8 1.0 4.7 20.3 0.0 n/a n/a 0.0 0.2 0.0 0.0 0.0 36 6
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 1.7 0.2 0.1 0.1 0.3 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Threonine (g) 1.8 0.1 0.3 0.0 0.2 n/a n/a 0.2 n/a 0.0 0.0 0.0 0.0 3 0
Tocopherol, alpha (mg) 0.9 4.5 4.5 0.0 0.0 0.0 n/a n/a 0.1 0.0 0.0 0.0 1.3 11 2
Tocopherol, beta (mg) 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Tocopherol, gamma (mg) 8.1 n/a 0.2 0.0 n/a n/a n/a n/a n/a n/a n/a 0.2 0.1 9 1
Total Fat (g) 2.0 0.4 0.9 0.1 1.6 0.0 n/a 48.2 0.5 0.0 0.0 0.1 9.0 63 10
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 0.0 n/a 0 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 0.0 n/a 0 0
Tryptophan (g) 0.4 0.1 0.2 0.0 0.1 n/a n/a 0.1 n/a 0.0 0.0 0.0 0.0 1 0
Tyrosine (g) 1.3 0.2 0.3 0.0 0.1 n/a n/a 0.1 n/a 0.0 0.0 0.0 0.0 2 0
Valine (g) 2.5 0.1 0.3 0.0 0.2 n/a n/a 0.3 n/a 0.0 0.0 0.0 0.0 3 1
Vitamin A, IU (IU) 74.9 31,402.7 18,292.6 2.2 472.0 0.0 n/a 0.0 26.7 102.1 0.0 12.6 0.0 50,386 8,398
Vitamin A, RAE (mcg) 3.8 1,569.3 914.2 0.0 23.8 0.0 n/a 0.0 1.3 5.1 0.0 0.6 0.0 2,518 420
Vitamin B-12 (mcg) 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 0 0
Vitamin B-6 (mg) 1.0 0.3 0.3 0.1 0.2 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.0 2 0
Vitamin C (mg) 8.4 38.3 8.6 8.1 21.2 0.0 n/a 2.3 0.2 0.1 0.0 0.0 0.0 87 15
Vitamin D (IU) 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 0 0
Water (g) 20.0 389.6 140.7 98.0 7.9 473.5 n/a 164.7 0.2 0.0 0.0 0.3 0.0 1,295 216
Zinc (mg) 9.2 1.4 0.9 0.2 1.1 0.0 n/a 1.3 0.1 0.0 0.0 0.0 0.0 14 2

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