Curried Lentil and Vegetable Soup Recipe
Curried Lentil and Vegetable Soup has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C and Folate.
The food contains 60.9g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and average 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. With 18.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.
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 7 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high 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. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Curried Lentil and Vegetable Soup has been given a composite ranking of 76, and in moderation.
Calorie Breakdown
| Calories from Protein | 15% | |
| Calories from Fat | 35% | |
| Calories from Carbs | 50% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Vitamin C
- Very high in Dietary Fiber
- Very high in Iron
- Very high in Folate
Why this is bad for you
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3.3 IU | 0.1% | Mid 40% | Average |
| Retinol | 46.9 mcg | |||
| Vitamin C | 7.2 mg | 12% | Top 30% | High |
| Vitamin D | 4.3 IU | 1.1% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 0.98 mg | 4.9% | Mid 40% | Average |
| Vitamin B6 | 0.33 mg | 16.4% | Top 30% | High |
| Folate | 58.7 mcg | 14.7% | Top 30% | High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.33 mg | 3.3% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 35.7 mg | 3.6% | Mid 40% | Average |
| Iron | 2.3 mg | 12.8% | Top 10% | Very High |
| Magnesium | 27.9 mg | 7% | Top 30% | High |
| Phosphorus | 92.1 mg | 9.2% | Mid 40% | Average |
| Potassium | 0.33 mg | 0.01% | Bottom 30% | Low |
| Sodium | 72.7 mg | 3% | Bottom 30% | Low |
| Zinc | 0.98 mg | 6.6% | Top 30% | High |
| Copper | 0.33 mg | 16.4% | Top 10% | Very High |
| Manganese | 0.33 mg | 16.4% | Top 30% | High |
| Selenium | 2.3 mcg | 3.3% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 20 g | 6.7% | Mid 40% | Average |
| Dietary Fiber | 4 g | 16% | Top 10% | Very High |
| Sugars | 2 g | |||
| Glucose | 0.7 mg | |||
| Fructose | 0.3 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 6.1 g | 12.2% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.3 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0.3 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0.3 mg | |||
| Arginine | 0.3 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0.3 mg | |||
| Aspartic Acid | 0.7 mg | |||
| Glutamic Acid | 1 mg | |||
| Glycine | 0.3 mg | |||
| Proline | 0.3 mg | |||
| Serine | 0.3 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 6.3 g | 9.7% | Mid 40% | Average |
| Saturated Fat | 3.7 g | 18.5% | Mid 40% | Average |
| Monounsaturated Fat | 1.6 g | |||
| Polyunsaturated Fat | 0.7 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.3 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 474 Calories from Fat 174
% Daily Value *
Total Fat 19.3 g 29.7%
Saturated Fat 11.3 g 56.5%
Trans Fat
Cholesterol 45.7 mg 15.2%
Sodium 221.8 mg 9.2%
Total Carbohydrates 60.9 g 20.3%
Dietary Fiber 12.2 g48.8%
Sugars 6.2 g
Protein 18.6 g 37.2%
Vitamin A 0.2% Vitamin C 36.7%
Calcium 10.9% Iron 38.9%
*Based on a 2000 Calorie diet
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