How healthy is Turkish lentil soup?
Is Turkish lentil soup healthy? Yes, for most people. Turkish lentil soup scores 45/100 on the HowHealthyIs Score: 100 g provides 74 kcal, 3.5 g protein and 1.9 g fiber. Mercimek çorbası is a red lentil soup that is high in fiber and plant protein, low in fat and very filling for its calories. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Turkish lentil soup ranks higher than 45% of them.
Counts in favor (% daily value per 100 kcal)
- Protein9%
- Fiber9%
- Iron8%
- Vitamin A8%
- Potassium4%
- Vitamin C4%
- Magnesium4%
- Vitamin E3%
- Calcium1%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium11%
Raw NRF9.3: 52 minus 16 = 36. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in Turkish lentil soup?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 74 kcal | 185 kcal | |
| Protein | 3.5 g | 8.7 g | 17% |
| Carbohydrates | 11 g | 27 g | 10% |
| Fiber | 1.9 g | 4.8 g | 17% |
| Sugars | 0.7 g | 1.9 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 2.1 g | 5.4 g | 7% |
| Saturated fat | 0.7 g | 1.8 g | 9% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 56 µg | 140 µg | 16% |
| Vitamin C | 2.7 mg | 6.7 mg | 7% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.3 mg | 0.7 mg | 5% |
| Vitamin K | 1.7 µg | 4.3 µg | 4% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 31 µg | 77 µg | 19% |
| Minerals | |||
| Calcium | 14 mg | 35 mg | 3% |
| Iron | 1.1 mg | 2.8 mg | 16% |
| Potassium | 153 mg | 383 mg | 8% |
| Magnesium | 12 mg | 30 mg | 7% |
| Zinc | 0.5 mg | 1.4 mg | 12% |
| Sodium | 190 mg | 476 mg | 21% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard Turkish lentil soup?
We estimate Turkish lentil soup from this standard recipe (serves 6, about 1500 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| 1 cup red lentils | 200 g |
| 1 onion | 100 g |
| 1 carrot | 80 g |
| 1 small potato | 80 g |
| 1 tbsp tomato paste | 15 g |
| 1 tbsp butter | 15 g |
| 1 tbsp olive oil | 15 g |
| Paprika | 2 g |
| Salt | 7 g |
| Water or stock | 1250 g |
| Lemon, to serve | 15 g |
Why is Turkish lentil soup good for you?
- 77 µg folate in 1 bowl, 19% of the daily value. Folate contributes to normal blood formation.
- 8.7 g protein in 1 bowl, 17% of the daily value. Protein contributes to the maintenance of muscle mass.
- 4.8 g fiber in 1 bowl, 17% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use it
- A filling, inexpensive starter or light meal
- Easily made vegan with olive oil instead of butter
What should you watch out for?
- Restaurant versions are often salty and finished with a lot of butter.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.