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Lentil , Spinach ,Tomato and Carrot Soup - Recipe and Nutrition Facts
95

Lentil, Spinach,Tomato, and Carrot Soup Recipe

Lentil, Spinach,Tomato, and Carrot Soup has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin C and Folate.

The food contains 26g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 11.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 4.41 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

Based on the composite nutritive standing Lentil, Spinach,Tomato, and Carrot Soup has been given a composite ranking of 95, and on a regular basis.

Calorie Breakdown

 Calories from Protein25%
 Calories from Fat20%
 Calories from Carbs55%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • High in Vitamin C
  • No Cholesterol
  • Low in Saturated Fat
  • Very high in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A5265 IU105.3%
Vitamin C13.5 mg22.5%
Vitamin D0 IU
Vitamin E0.86 mg2.9%
Thiamin0.21 mg14.2%
Riboflavin0.15 mg9%
Niacin1.5 mg7.4%
Vitamin B60.29 mg14.6%
Folate253.6 mcg63.4%
Vitamin B120 mcg
Pantothenic Acid0.72 mg7.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium69 mg6.9%
Iron4.4 mg24.5%
Magnesium67.6 mg16.9%
Phosphorus207 mg20.7%
Potassium815.2 mg23.3%
Sodium360.3 mg15%
Zinc1.5 mg10.1%
Copper0.32 mg15.8%
Manganese0.86 mg43.1%
Selenium3.4 mcg4.8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate26 g8.7%
Dietary Fiber9.8 g39.2%
Sugars1.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein11.8 g23.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.1 g6.3%
Saturated Fat0.6 g3%
Monounsaturated Fat2.6 g
Polyunsaturated Fat0.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 179 Calories from Fat 0

% Daily Value *

Total Fat 4.1 g 6.3%

Saturated Fat 0.6 g 3%

Trans Fat

Cholesterol 0 mg

Sodium 360.3 mg 15%

Total Carbohydrates 26 g 8.7%

Dietary Fiber 9.8 g39.2%

Sugars 1.9 g

Protein 11.8 g 23.6%

Vitamin A 105.3% Vitamin C 22.5%

Calcium 6.9% Iron 24.5%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2284582 Embed Table:

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