Oven Baked Split Pea and Lentil Soup has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin C, Niacin and Folate.
The food contains 36.8g of carbs. The carbohydrate profile of the the food reveals it is average 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 19.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low 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 4 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 a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Ideally consumed as a Soup.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 95, for Oven Baked Split Pea and Lentil Soup, and we advise that this food on a regular basis.
Calories from Protein | 31% | |
Calories from Fat | 11% | |
Calories from Carbs | 58% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.45 IU | 0.01% | Bottom 30% | Low |
Retinol | 0.9 mcg | |||
Vitamin C | 9.4 mg | 15.7% | Top 30% | High |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.3 mg | 6.7% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 47.7 mcg | 11.9% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.22 mg | 2.2% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 17.2 mg | 1.7% | Bottom 30% | Low |
Iron | 0.89 mg | 5% | Mid 40% | Average |
Magnesium | 16.3 mg | 4.1% | Mid 40% | Average |
Phosphorus | 73.6 mg | 7.4% | Mid 40% | Average |
Potassium | 206 mg | 5.9% | Mid 40% | Average |
Sodium | 214.4 mg | 8.9% | Mid 40% | Average |
Zinc | 0.45 mg | 3% | Mid 40% | Average |
Copper | 0.22 mg | 11.2% | Top 10% | Very High |
Manganese | 0.22 mg | 11.2% | Top 30% | High |
Selenium | 0.67 mcg | 0.96% | Bottom 30% | Low |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 8.2 g | 2.7% | Mid 40% | Average |
Dietary Fiber | 3.4 g | 13.4% | Top 10% | Very High |
Sugars | 1.6 g | |||
Glucose | 0.2 mg | |||
Fructose | 0.2 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 4.4 g | 8.8% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0.2 mg | |||
Leucine | 0.2 mg | |||
Lysine | 0.2 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.2 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.2 mg | |||
Arginine | 0.2 mg | |||
Histidine | 0 mg | |||
Alanine | 0.2 mg | |||
Aspartic Acid | 0.4 mg | |||
Glutamic Acid | 0.4 mg | |||
Glycine | 0.2 mg | |||
Proline | 0.2 mg | |||
Serine | 0.2 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 0.67 g | 1% | Bottom 30% | Low |
Saturated Fat | 0.2 g | 1% | Bottom 30% | Low |
Monounsaturated Fat | 0.2 g | |||
Polyunsaturated Fat | 0.2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 254 Calories from Fat 27
% Daily Value *
Total Fat 3 g 4.6%
Saturated Fat 0.9 g 4.5%
Trans Fat
Cholesterol 1.9 mg 0.6%
Sodium 958.5 mg 39.9%
Total Carbohydrates 36.8 g 12.3%
Dietary Fiber 15 g60%
Sugars 7 g
Protein 19.7 g 39.4%
Vitamin A 0% Vitamin C 70%
Calcium 7.7% Iron 22.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 78
Protein 0.96 g | Carbs 7.7 g | Fat 5.2 g
Per Serving | Calories 78
Protein 7.7 g | Carbs 7.3 g | Fat 1.8 g
Per Serving | Calories 172
Protein 2.3 g | Carbs 12.3 g | Fat 13 g
Per Serving | Calories 96
Protein 5.2 g | Carbs 5.4 g | Fat 5.9 g
Per Serving | Calories 144
Protein 3.1 g | Carbs 5.8 g | Fat 12.3 g
Per Serving | Calories 181
Protein 4.8 g | Carbs 4.9 g | Fat 16 g