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Lentil soup

Per 100 g (3.5 oz), lentil soup combines 3.7 g of fiber with 60 kcal, a very low energy density.

USDA description: Lentil soup

  • High in fiber
  • Low energy density
  • May cause bloating

Estimated satietyHow it is calculated

Starting point+1
Very low energy density: 60 kcal/100 g+2
Protein: 6.4 g/100 kcal+1
Fiber: 6.2 g/100 kcal+2
Soup or stew, not a drink, with 84.2 g of water+1
Sum7
Capped at 55

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
6 primary
Data
USDA FDC 2707462

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Nutrition facts

Calories
150 kcal per serving
60 kcal per 100 g (3.5 oz)
Protein
9.6 g per serving
3.8 g per 100 g (3.5 oz)
Carbohydrates
25.5 g per serving
10.2 g per 100 g (3.5 oz)
of which sugars
4.3 g per serving
1.7 g per 100 g (3.5 oz)
Fiber
9.3 g per serving
3.7 g per 100 g (3.5 oz)
Fat
1.7 g per serving
0.7 g per 100 g (3.5 oz)
of which saturated
0.2 g per serving
0.1 g per 100 g (3.5 oz)
Water
210.4 g per serving
84.2 g per 100 g (3.5 oz)

Source: USDA FoodData Central (FNDDS 2021-2023): Soup, lentil (FDC ID 2707462), accessed September 23, 2026.

A typical 250 g (9 oz) serving provides about 150 kcal, 9.6 g of protein, and 9.3 g of fiber.

The typical serving (250 g (9 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

It is a soup of lentils cooked with vegetables, thinner than a plate of stewed lentils; USDA's recipe is 40% cooked lentils, 35% water, 25% a cooked base of onion, carrot and celery and just a little oil. It has 60 kcal, 3.82 g of protein and 3.7 g of fiber per 100 g; homemade recipes with more lentils, sausage, potato or rice can have considerably more energy and fat.

A 250 g (8.8 oz) bowl, close to the 255 g cup USDA uses for this soup, provides 150 kcal, 9.6 g of protein, 9.3 g of fiber and about 210 g of water. The 2025 nutrition advisory on GLP-1 therapy includes legumes among the protein sources to encourage, but suggests avoiding high-fiber foods in the first few days of treatment and, for constipation, increasing fiber gradually. In those days and after a dose increase half a bowl may be enough, and to add protein without much volume you can stir in a chopped hard-boiled egg or a little chicken.

What the evidence says

With USDA's reference recipe it has 3.7 g of fiber per 100 g, so it is a "source of fibre", which requires 3 g, and because it has so few calories its 6.2 g per 100 kcal exceed the 3 g per 100 kcal for "high fibre" (Regulation (EC) No 1924/2006). For the same reason protein supplies about a quarter of its energy, above the 20% for "high protein", although 100 g has only 3.8 g of protein and a 250 g bowl about 9.6 g. The NIDDK, part of the US National Institutes of Health, lists legumes, lentils among them, among the foods that can cause gas, and gas and bloating are also common side effects of semaglutide (Wegovy) in its 68-week trials, according to its label. It has 244 mg of sodium per 100 g according to USDA, about 610 mg per bowl, almost a third of the 2,000 mg a day the WHO recommends not exceeding.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
May cause bloating
Beans and other legumes, cruciferous vegetables, onions, and carbonated drinks cause gas in some people. Because GLP-1 medications slow down stomach emptying, that bloated feeling can be more noticeable. This is an editorial judgment: many people tolerate these foods well in moderate servings.

Frequently asked questions about lentil soup

How much protein is in a 250 g (9 oz) serving of lentil soup?

100 g (3.5 oz) of lentil soup has 3.8 g of protein. A typical 250 g (9 oz) serving has about 9.6 g of protein. That is 6.4 g of protein per 100 kcal.

How many calories does a 250 g (9 oz) serving of lentil soup have?

100 g (3.5 oz) of lentil soup has 60 kcal. A typical 250 g (9 oz) serving has about 150 kcal. That is a very low energy density.

Does lentil soup have fiber?

100 g (3.5 oz) of lentil soup has 3.7 g of fiber. A typical 250 g (9 oz) serving has about 9.3 g of fiber. It carries our “High in fiber” tag.

Is lentil soup filling?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: our rule adds points for low energy density, for protein and fiber per 100 kcal, and for water in solid foods, and subtracts points for drinks with calories. It is an estimate based on its composition, not a measurement in people.

What should I know about lentil soup on a GLP-1 medication?

Based on our tags, this is what matters about lentil soup on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of lentil soup?

We use 250 g (9 oz) as a typical serving. That amount provides about 150 kcal, 9.6 g of protein, and 9.3 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Soup, lentil (FDC ID 2707462).accessed .
  2. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  3. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  4. InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Gas in the Digestive Tract.accessed .
  5. Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
  6. InstitutionWorld Health Organization.Sodium reduction.accessed .