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Nutritional Facts: Mediterranean Lentil Soup with Spinach

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)
green lentils
2 (220g)
onions
2 (80g)
celery ribs
2 (122g)
carrots
1 (213g)
potatoes
1 clove (3g)
garlic
1 teaspoon (2g)
cumin seeds
1 teaspoon (2g)
lemons, zest of
6 cups (0g)
vegetable broth
10 ounces (284g)
frozen chopped spinach
2 tablespoons (31g)
lemon juice
Total 1 serving
Alanine (g) 2.1 0.0 0.0 0.1 0.1 0.0 n/a n/a n/a 0.6 n/a 3 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 3.8 0.2 0.0 0.1 0.2 0.0 n/a n/a n/a 1.4 n/a 6 1
Ash (g) 5.1 0.8 0.6 1.2 2.3 0.0 0.2 0.0 n/a 4.1 0.1 14 2
Aspartic acid (g) 5.5 0.2 0.1 0.2 1.0 0.0 n/a n/a n/a 1.2 n/a 8 1
Caffeine (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
Calcium (mg) 107.5 50.6 32.0 40.3 25.6 5.4 19.6 2.7 n/a 366.4 1.8 652 109
Calories 677.8 88.0 12.8 50.0 164.0 4.5 7.9 0.9 n/a 82.4 6.7 1,095 182
Calories (kj) 2,835.8 365.2 53.6 211.1 683.7 18.7 32.9 3.9 n/a 340.8 27.8 4,574 762
Carbohydrates (g) 115.4 20.5 2.4 11.7 37.2 1.0 0.9 0.3 n/a 12.0 2.1 203 34
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
Copper (mg) 1.0 0.1 0.0 0.1 0.2 0.0 0.0 0.0 n/a 0.4 0.0 2 0
Cystine (g) 0.6 0.0 0.0 0.1 0.1 0.0 n/a n/a n/a 0.1 n/a 1 0
Dietary Fiber (g) 58.6 3.7 1.3 3.4 4.7 0.1 0.2 0.2 n/a 8.2 0.1 81 13
Folate (mcg) 919.7 41.8 28.8 23.2 34.1 0.1 0.2 0.3 n/a 411.8 6.1 1,466 244
Folate, DFE (mcg) 919.7 41.8 28.8 23.2 34.1 0.1 0.2 0.3 n/a 411.8 6.1 1,466 244
Folate, food (mcg) 919.7 41.8 28.8 23.2 34.1 0.1 0.2 0.3 n/a 411.8 6.1 1,466 244
Folic acid (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
Fructose (g) 0.5 2.8 0.4 0.7 0.6 n/a n/a n/a n/a 0.5 0.3 6 1
Galactose (g) 0.0 0.0 0.5 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 1 0
Glucose (dextrose) (g) 0.0 4.3 0.4 0.7 0.7 n/a n/a n/a n/a 0.7 0.3 7 1
Glutamic acid (g) 7.7 0.6 0.1 0.4 0.7 0.0 n/a n/a n/a 1.4 n/a 11 2
Glycine (g) 2.0 0.1 0.0 0.1 0.1 0.0 n/a n/a n/a 0.6 n/a 3 0
Histidine (g) 1.4 0.0 0.0 0.0 0.1 0.0 n/a n/a n/a 0.1 n/a 2 0
Iron (mg) 14.5 0.5 0.2 0.4 1.7 0.1 1.4 0.0 n/a 5.4 0.0 24 4
Isoleucine (g) 2.1 0.0 0.0 0.1 0.1 0.0 n/a n/a n/a 0.4 n/a 3 0
Lactose (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0 0
Leucine (g) 3.6 0.1 0.0 0.1 0.2 0.0 n/a n/a n/a 0.6 n/a 5 1
Lysine (g) 3.5 0.1 0.0 0.1 0.2 0.0 n/a n/a n/a 0.7 n/a 5 1
Magnesium (mg) 234.2 22.0 8.8 14.6 49.0 0.8 7.7 0.3 n/a 213.0 1.8 552 92
Maltose (g) 0.6 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 1 0
Manganese (mg) 2.6 0.3 0.1 0.2 0.3 0.1 0.1 n/a n/a 2.0 0.0 6 1
Methionine (g) 0.4 0.0 0.0 0.0 0.1 0.0 n/a n/a n/a 0.1 n/a 1 0
Monounsaturated Fat (g) 0.4 0.0 0.0 0.0 0.0 0.0 0.3 0.0 n/a 0.0 0.0 1 0
Niacin (mg) 5.0 0.3 0.3 1.2 2.2 0.0 0.1 0.0 n/a 1.4 0.0 11 2
Pantothenic acid (mg) 4.1 0.3 0.2 0.3 0.6 0.0 n/a 0.0 n/a 0.3 0.0 6 1
Phenylalanine (g) 2.4 0.1 0.0 0.1 0.2 0.0 n/a n/a n/a 0.6 n/a 3 1
Phosphorus (mg) 865.9 63.8 19.2 42.7 121.4 4.6 10.5 0.2 n/a 139.2 2.4 1,270 212
Phytosterols n/a 33.0 4.8 n/a 10.7 n/a 1.4 0.7 n/a n/a n/a 51 8
Polyunsaturated Fat (g) 1.0 0.0 0.1 0.1 0.1 0.0 0.1 0.0 n/a 0.2 0.0 2 0
Potassium (mg) 1,833.6 321.2 208.0 390.4 896.7 12.0 37.5 3.2 n/a 982.6 31.4 4,717 786
Proline (g) 2.1 0.0 0.0 0.1 0.1 0.0 n/a n/a n/a 0.6 n/a 3 0
Protein (g) 49.5 2.4 0.6 1.1 4.3 0.2 0.4 0.0 n/a 10.3 0.1 69 11
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
Riboflavin (mg) 0.4 0.1 0.0 0.1 0.1 0.0 0.0 0.0 n/a 0.6 0.0 1 0
Saturated Fat (g) 0.3 0.1 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.1 0.0 1 0
Selenium (mcg) 15.9 1.1 0.3 0.1 0.6 0.4 0.1 0.0 n/a 17.0 0.0 36 6
Serine (g) 2.3 0.0 0.0 0.1 0.2 0.0 n/a n/a n/a 0.5 n/a 3 1
Sodium (mg) 11.5 8.8 64.0 84.2 12.8 0.5 3.5 0.1 n/a 210.2 0.3 396 66
Starch n/a 0.0 0.0 1.7 32.9 n/a n/a n/a n/a 0.0 0.0 35 6
Sucrose (g) 2.8 2.2 0.1 4.4 0.4 n/a n/a n/a n/a 0.7 0.1 11 2
Sugar (g) 3.9 9.3 1.5 5.8 1.7 0.0 0.0 0.1 n/a 1.8 0.8 25 4
Theobromine (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
Thiamin (mg) 1.7 0.1 0.0 0.1 0.2 0.0 0.0 0.0 n/a 0.3 0.0 2 0
Threonine (g) 1.8 0.0 0.0 0.2 0.1 0.0 n/a n/a n/a 0.6 n/a 3 0
Tocopherol, alpha (mg) 0.9 0.0 0.2 0.8 0.0 0.0 0.1 0.0 n/a 8.2 0.0 10 2
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 8.1 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.4 n/a 9 1
Total Fat (g) 2.0 0.2 0.1 0.3 0.2 0.0 0.5 0.0 n/a 1.6 0.1 5 1
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0 0
Tryptophan (g) 0.4 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.3 n/a 1 0
Tyrosine (g) 1.3 0.0 0.0 0.1 0.1 0.0 n/a n/a n/a 0.6 n/a 2 0
Valine (g) 2.5 0.0 0.0 0.1 0.2 0.0 n/a n/a n/a 0.5 n/a 3 1
Vitamin A, IU (IU) 74.9 4.4 359.2 20,381.3 4.3 0.3 26.7 1.0 n/a 33,301.8 1.8 54,156 9,026
Vitamin A, RAE (mcg) 3.8 0.0 17.6 1,018.7 0.0 0.0 1.3 0.1 n/a 1,664.2 0.0 2,706 451
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
Vitamin B-6 (mg) 1.0 0.3 0.1 0.2 0.6 0.0 0.0 0.0 n/a 0.5 0.0 3 0
Vitamin C (mg) 8.4 16.3 2.5 7.2 42.0 0.9 0.2 2.6 n/a 15.6 11.8 107 18
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
Water (g) 20.0 196.0 76.3 107.7 169.0 1.8 0.2 1.6 n/a 256.1 28.2 857 143
Zinc (mg) 9.2 0.4 0.1 0.3 0.6 0.0 0.1 0.0 n/a 1.6 0.0 12 2

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