Nutritional Facts of Lentil and Spinach Soup ( Calcium Rich)

This calorie page has been viewed 599 times Last Updated : Mar 11,2019



COURSE
Chunky Soups
COOKING METHOD
Pressure Cooker
EQUIPMENT
Pressure Cooker
Lentil and Spinach Soup ( Calcium Rich)

How many calories does one serving of Lentil and Spinach Soup have?

One serving of Lentil and Spinach Soup gives 147 calories. Out of which carbohydrates comprise 86 calories, proteins account for 37 calories and remaining calories come from fat which is 19 calories.  One serving of Lentil and Spinach Soup provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Lentil and Spinach Soup recipeThis hearty soup hosts an abundance of calcium from lentils and spinach. Try it once and you are sure to go for a second helping.

Is Lentil and Spinach Soup healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it.

Masoor Dal  (split red lentils) : 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. Masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

Can diabetics, heart patients and over weight individuals have the soup  ?

Yes, but use low fat milk.

Can healthy individuals have  the Lentil and Spinach Soup ?

Yes, this is healthy. 

Lentil and Spinach Soup is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

4. Phosphorous Phosphorous works closely with calcium to build bones. 

5. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

6. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 147 calories that come from Lentil and Spinach Soup?

Walking (6 kmph) = 44 mins

Running (11 kmph) = 15 mins

Cycling (30 kmph) = 20 mins       

Swimming (2 kmph) = 25 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy147 cal7%
Protein9.2 g17%
Carbohydrates21.5 g7%
Fiber4.4 g18%
Fat2.1 g3%
Cholesterol4 mg1%
VITAMINS
Vitamin A1270.9 mcg26%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C22.1 mg55%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)50.6 mcg25%
MINERALS
Calcium120.6 mg20%
Iron3.1 mg15%
Magnesium44.4 mg13%
Phosphorus135 mg22%
Sodium24.6 mg1%
Potassium317.2 mg7%
Zinc1 mg10%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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