Nutritional Facts: Three Lentil and Quinoa 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 large (150g)
yellow onions
1 to taste (0g)
fresh ginger
1/4 cup (48g)
French lentils
1/4 cup (48g)
brown lentils
1/2 cup (96g)
red lentils
1/4 (0g)
quinoa
2 (7g)
bouillon cubes
6 cups (1,422g)
water
3 tablespoons (41g)
olive oil
4 (60g)
green onions
1 (0g)
bay leaves
1 teaspoon (2g)
cumin
1 to taste (0g)
salt
1 to taste (0g)
pepper
Total 1 serving
Alanine (g) 0.0 n/a 0.5 0.5 1.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 2 0
Alcohol (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 0.2 n/a 0.9 1.0 1.9 n/a n/a n/a 0.0 0.1 n/a n/a n/a n/a 4 1
Ash (g) 0.5 n/a 0.9 1.3 1.9 n/a 3.5 1.4 0.0 0.5 0.0 0.2 n/a n/a 10 2
Aspartic acid (g) 0.1 n/a 1.3 1.4 2.6 n/a n/a n/a 0.0 0.1 n/a n/a n/a n/a 6 1
Beta-sitosterol n/a n/a 22.6 n/a 45.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a 68 11
Caffeine (mg) 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Calcium (mg) 34.5 n/a 19.7 26.9 39.4 n/a 4.3 42.7 0.4 43.2 0.5 19.6 n/a n/a 231 39
Calories 60.0 n/a 165.6 169.4 331.2 n/a 17.1 0.0 358.0 19.2 0.2 7.9 n/a n/a 1,129 188
Calories (kj) 249.0 n/a 693.6 709.0 1,387.2 n/a 71.7 0.0 1,498.1 81.0 0.8 32.9 n/a n/a 4,723 787
Campesterol n/a n/a 2.9 n/a 5.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a 9 1
Carbohydrates (g) 14.0 n/a 28.4 28.8 56.8 n/a 1.7 0.0 0.0 4.4 0.0 0.9 n/a n/a 135 23
Cholesterol (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.7 0.0 0.0 0.0 0.0 0.0 n/a n/a 1 0
Copper (mg) 0.1 n/a 0.6 0.2 1.3 n/a 0.0 0.1 0.0 0.0 0.0 0.0 n/a n/a 2 0
Cystine (g) 0.0 n/a 0.2 0.2 0.3 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 1 0
Dietary Fiber (g) 2.6 n/a 5.2 14.6 10.4 n/a 0.0 0.0 0.0 1.6 0.0 0.2 n/a n/a 35 6
Folate (mcg) 28.5 n/a 97.9 229.9 195.8 n/a 2.3 0.0 0.0 38.4 0.1 0.2 n/a n/a 593 99
Folate, DFE (mcg) 28.5 n/a 97.9 229.9 195.8 n/a 2.3 0.0 0.0 38.4 0.1 0.2 n/a n/a 593 99
Folate, food (mcg) 28.5 n/a 97.9 229.9 195.8 n/a 2.3 0.0 0.0 38.4 0.1 0.2 n/a n/a 593 99
Folic acid (mcg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Fructose (g) 1.9 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
Galactose (g) 0.0 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 0 0
Glucose (dextrose) (g) 3.0 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 3 0
Glutamic acid (g) 0.4 n/a 1.9 1.9 3.7 n/a n/a n/a 0.0 0.2 n/a n/a n/a n/a 8 1
Glycine (g) 0.0 n/a 0.5 0.5 1.0 n/a n/a n/a 0.0 0.1 n/a n/a n/a n/a 2 0
Histidine (g) 0.0 n/a 0.3 0.3 0.7 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 1 0
Iron (mg) 0.3 n/a 3.6 3.6 7.3 n/a 0.1 0.0 0.2 0.9 0.0 1.4 n/a n/a 17 3
Isoleucine (g) 0.0 n/a 0.5 0.5 1.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 2 0
Lactose (g) 0.0 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 0 0
Leucine (g) 0.0 n/a 0.9 0.9 1.7 n/a n/a n/a 0.0 0.1 n/a n/a n/a n/a 4 1
Lysine (g) 0.1 n/a 0.8 0.9 1.7 n/a n/a n/a 0.0 0.1 n/a n/a n/a n/a 3 1
Magnesium (mg) 15.0 n/a 34.6 58.6 69.1 n/a 3.7 14.2 0.0 12.0 0.1 7.7 n/a n/a 215 36
Maltose (g) 0.0 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.2 n/a 0.7 0.6 1.4 n/a 0.0 0.0 0.0 0.1 0.0 0.1 n/a n/a 3 1
Methionine (g) 0.0 n/a 0.1 0.1 0.2 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Monounsaturated Fat (g) 0.0 n/a 0.2 0.1 0.5 n/a 0.3 0.0 29.5 0.0 0.0 0.3 n/a n/a 31 5
Niacin (mg) 0.2 n/a 0.7 1.3 1.4 n/a 0.3 0.0 0.0 0.3 0.0 0.1 n/a n/a 4 1
Pantothenic acid (mg) 0.2 n/a 0.2 1.0 0.3 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 2 0
Phenylalanine (g) 0.0 n/a 0.6 0.6 1.2 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 2 0
Phosphorus (mg) 43.5 n/a 141.1 216.5 282.2 n/a 23.0 0.0 0.0 22.2 0.1 10.5 n/a n/a 739 123
Phytosterols (mg) 22.5 n/a 27.4 n/a 54.7 n/a n/a n/a 89.5 n/a n/a 1.4 n/a n/a 196 33
Polyunsaturated Fat (g) 0.0 n/a 0.5 0.2 1.1 n/a 0.0 0.0 4.3 0.0 0.0 0.1 n/a n/a 6 1
Potassium (mg) 219.0 n/a 277.4 458.4 554.9 n/a 32.1 14.2 0.4 165.6 0.3 37.5 n/a n/a 1,760 293
Proline (g) 0.0 n/a 0.5 0.5 1.0 n/a n/a n/a 0.0 0.1 n/a n/a n/a n/a 2 0
Protein (g) 1.7 n/a 12.0 12.4 24.0 n/a 1.1 0.0 0.0 1.1 0.0 0.4 n/a n/a 53 9
Retinol (mcg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Riboflavin (mg) 0.0 n/a 0.1 0.1 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Saturated Fat (g) 0.1 n/a 0.2 0.1 0.4 n/a 0.3 0.0 5.6 0.0 0.0 0.0 n/a n/a 7 1
Selenium (mcg) 0.8 n/a 3.9 4.0 7.9 n/a 2.0 0.0 0.0 0.4 0.0 0.1 n/a n/a 19 3
Serine (g) 0.0 n/a 0.6 0.6 1.1 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 2 0
Sodium (mg) 6.0 n/a 3.4 2.9 6.7 n/a 1,222.7 42.7 0.8 9.6 0.0 3.5 n/a n/a 1,298 216
Starch (g) 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 0 0
Stigmasterol n/a n/a 1.9 n/a 3.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a 6 1
Sucrose (g) 1.5 n/a n/a 0.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
Sugar (g) 6.4 n/a n/a 1.0 n/a n/a 1.2 0.0 0.0 1.4 n/a 0.0 n/a n/a 10 2
Theobromine (mg) 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Thiamin (mg) 0.1 n/a 0.2 0.4 0.5 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 1 0
Threonine (g) 0.0 n/a 0.4 0.4 0.9 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 2 0
Tocopherol, alpha (mg) 0.0 n/a n/a 0.2 n/a n/a 0.2 0.0 5.8 0.3 n/a 0.1 n/a n/a 7 1
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a n/a 2.0 n/a n/a n/a n/a 0.3 n/a n/a n/a n/a n/a 2 0
Total Fat (g) 0.2 n/a 1.0 0.5 2.1 n/a 0.6 0.0 40.5 0.1 0.0 0.5 n/a n/a 46 8
Tryptophan (g) 0.0 n/a 0.1 0.1 0.2 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Tyrosine (g) 0.0 n/a 0.3 0.3 0.6 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 1 0
Valine (g) 0.0 n/a 0.6 0.6 1.2 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 2 0
Vitamin A, IU (IU) 3.0 n/a 27.8 18.7 55.7 n/a 0.0 0.0 0.0 598.2 3.7 26.7 n/a n/a 734 122
Vitamin A, RAE (mcg) 0.0 n/a 1.4 1.0 2.9 n/a 0.0 0.0 0.0 30.0 0.2 1.3 n/a n/a 37 6
Vitamin B-12 (mcg) 0.0 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Vitamin B-6 (mg) 0.2 n/a 0.2 0.3 0.4 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 1 0
Vitamin C (mg) 11.1 n/a 0.8 2.1 1.6 n/a 0.0 0.0 0.0 11.3 0.0 0.2 n/a n/a 27 5
Vitamin D (IU) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Water (g) 133.7 n/a 5.7 5.0 11.3 n/a 0.2 1,420.6 0.0 53.9 0.0 0.2 n/a n/a 1,631 272
Zinc (mg) 0.3 n/a 1.9 2.3 3.7 n/a 0.0 0.0 0.0 0.2 0.0 0.1 n/a n/a 9 1

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