Lentil soup calories
There's no single “correct” number for lentil soup: every family cooks it a little differently. Built from USDA ingredients, a standard version gives 64 kcal per 100 g, about 192 kcal for a 300 g serving.
A serving covers about 10% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 156 to 228 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (300 g) |
|---|---|---|
| kcal | 64 | 192 |
| Protein, g | 3.3 | 9.9 |
| Fat, g | 2.3 | 6.9 |
| Carbs, g | 8.2 | 24.6 |
| Fiber, g | 3.0 | 9.0 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 150 g | 96 kcal | 78-114 | 3,000 |
| 1 · 300 g | 192 kcal | 156-228 | 6,000 |
| 1½ · 450 g | 288 kcal | 233-343 | 9,000 |
| 2 · 600 g | 384 kcal | 311-457 | 12,000 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 6,000 steps, or 47 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Soup is mostly water, so the bowl size and what's floating on top (sour cream, oil, meat) decide the number.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Rassolnik | 52 | 156 kcal / 300 g | 3.2 g |
| Borscht | 56 | 168 kcal / 300 g | 4.2 g |
| Tom yum | 60 | 240 kcal / 400 g | 5.1 g |
| Lentil soup | 64 | 192 kcal / 300 g | 3.3 g |
| Cream of mushroom soup | 65 | 195 kcal / 300 g | 2.4 g |
| Clam chowder | 70 | 210 kcal / 300 g | 2.9 g |
| Okroshka | 72 | 252 kcal / 350 g | 4.1 g |
| Split pea soup | 75 | 225 kcal / 300 g | 4.1 g |
| Kharcho | 78 | 234 kcal / 300 g | 4.8 g |
Lightest in this group per 100 g: Rassolnik.
Where the numbers come from
This is a home-style dish, so there's no single lab value. We built it from USDA ingredients using this recipe, then divided by its total weight:
The ±19% range reflects how much real recipes and portions differ: more oil, fattier meat or a bigger scoop all move it.
Questions
How many calories in lentil soup?
Lentil soup has about 64 kcal per 100 g. A typical 300 g serving is about 192 kcal, and realistically anywhere from 156 to 228 kcal depending on the recipe and portion.
How much protein is in lentil soup?
3.3 g of protein per 100 g, or about 9.9 g in a 300 g serving.
Your plate isn't a lab sample
Snap your own lentil soup and Kalorea estimates what's actually on your plate, with a range and macros.