How Much Protein is in 1 Cup of Cooked Lentil Soup?

November 8, 2025 •

4 min read

According to Healthline, 1 cup (198 grams) of cooked lentils provides 17.9 grams of protein. When prepared into a hearty meal, this substantial plant-based protein content is a key feature of lentil soup, making it a favorite for those seeking to increase their protein intake.

Quick Summary

A standard one-cup serving of lentil soup typically contains 15-20 grams of protein, a figure that can vary depending on the recipe and added ingredients. This high protein makes it an excellent, filling meal, particularly for vegetarians and vegans.

Key Points

High Plant-Based Protein: A single cup of cooked lentil soup provides approximately 15-20 grams of protein, making it an excellent plant-based protein source.
Versatility: Protein content can be easily increased with additions like bone broth, extra legumes, quinoa, or Greek yogurt.
Homemade vs. Canned: Homemade versions offer greater control over ingredients and nutrient levels, especially sodium, compared to the varying nutritional profiles of canned soups.
Rich in Fiber and Nutrients: Beyond protein, lentil soup is rich in dietary fiber, iron, folate, magnesium, and potassium, contributing to digestive health and overall well-being.
Supports Weight Management: The high fiber and protein content help promote feelings of fullness and satiety, which can aid in weight management.
Meat Alternative: For vegetarians and vegans, lentil soup serves as an affordable, flavorful, and nutrient-dense alternative to meat.

Understanding the Protein in Lentil Soup

Lentil soup is a nutritious powerhouse, with its core ingredient being legumes that are naturally rich in protein. The amount of protein in a single serving can differ significantly based on preparation. A simple homemade recipe focusing solely on lentils, vegetables, and broth will offer a baseline amount, while soups with added ingredients can boost that number even higher. For instance, a basic 1-cup serving of cooked lentils provides nearly 18 grams of protein on its own, while incorporating protein-rich additions can further increase the total amount per bowl.

Factors That Influence Protein Content

Several elements play a role in the final protein count of your lentil soup:

Type of Lentil: Different varieties have slightly different protein levels. For example, some sources cite that red and brown lentils vary slightly in their composition.
Added Ingredients: The most significant factor in boosting the protein count is the addition of other ingredients. Incorporating foods like bone broth, extra beans, or even a scoop of unflavored protein powder can dramatically increase the protein per serving.
Homemade vs. Canned: Homemade soup offers more control over the ingredients, including the amount of lentils and other protein sources. Canned versions have a wider variation in recipes and added ingredients like sodium.
Serving Size and Density: A thicker, heartier soup will have a higher concentration of lentils per cup than a thinner, broth-based version.

Nutritional Benefits Beyond Protein

While the high protein count is a major draw, lentil soup offers a host of other nutritional benefits. It is packed with dietary fiber, which aids in digestion and helps regulate blood sugar levels. Lentils are also a good source of essential minerals and vitamins, including iron, folate, magnesium, and potassium, which are all vital for overall health. For those on a vegetarian or vegan diet, lentils provide an excellent source of iron, though pairing them with a vitamin C source (like tomatoes or lemon juice) can help with absorption.

Comparison: Homemade vs. Canned Lentil Soup

The table below highlights the potential differences in nutritional content, particularly protein, between a standard homemade lentil soup and a typical canned variety. These figures are illustrative and can vary based on specific recipes and brands.


Feature	Homemade Lentil Soup (approx. 1 cup)	Canned Lentil Soup (approx. 1 cup)
Protein (g)	18+ (can be higher with added ingredients)	10–15 (varies significantly by brand)
Sodium (mg)	100–300 (fully controllable)	500–800+ (often high)
Ingredients	Whole foods, fresh vegetables, bone/vegetable broth	Processed ingredients, preservatives, flavorings
Fiber (g)	10–15+ (higher concentration possible)	5–10 (varies)
Added Sugar	None	Possible, depending on brand and recipe

How to Maximize the Protein in Your Lentil Soup

To get the most protein out of your lentil soup, consider these simple additions and preparation tips:

Use Bone Broth: If your diet allows, use bone broth instead of vegetable broth. It contains collagen and extra protein, giving your soup a significant boost.
Add Other Legumes: Chickpeas or other beans can be added for additional texture and protein. A spoonful of blended silken tofu can also be stirred in for creaminess and a protein punch.
Include Protein-Rich Grains: Serving the soup over a base of quinoa, brown rice, or farro will increase the overall protein and fiber, making it more filling.
Top with Yogurt or Seeds: A dollop of Greek yogurt (for non-vegans) or a sprinkle of flax seeds on top can add extra protein and healthy fats.
Use Protein-Enhanced Pasta: Look for pasta made from lentils or chickpeas, which offer 18-25 grams of protein per serving and can be added directly to the soup.

Conclusion: A High-Protein, Versatile Meal

In conclusion, 1 cup of cooked lentil soup offers a substantial amount of protein, typically falling in the 15-20 gram range, with the potential to be higher depending on the ingredients used. It is an exceptionally healthy and versatile dish, providing not only excellent plant-based protein but also high levels of fiber, iron, and other essential nutrients. Whether you are a vegan or simply seeking to incorporate more plant-based meals into your diet, lentil soup is a budget-friendly and delicious way to achieve your health and wellness goals. Making your own soup at home gives you complete control over the protein content and other nutritional aspects, allowing for easy customization to fit your dietary needs.

For more information on the health benefits and nutrient profiles of various foods, you can visit the USDA FoodData Central website.

References

****: Healthline: Lentils: Nutrition, Benefits, and How to Cook Them
****: Delish Knowledge: Red Lentil Soup
****: Cleveland Clinic: Health Benefits of Lentils and Types
****: Reddit: Tips on how to add protein to soup : r/Volumeeating
****: Cooking For Peanuts: High-Protein Red Lentil Soup with Carrots & Greens

Frequently Asked Questions

No, the protein content in canned lentil soup can vary significantly by brand and recipe. Homemade lentil soup allows for more control over ingredients, often resulting in a higher protein count by adding extra lentils or other protein sources.

Lentils are not a complete protein on their own, as they are low in the amino acids methionine and cysteine. However, when combined with whole grains like brown rice or quinoa, they form a complete protein meal.

To boost the protein in your lentil soup, consider using bone broth instead of vegetable broth, adding other legumes like chickpeas, blending in silken tofu, or serving it over a protein-rich grain like quinoa.

Yes, lentil soup can contribute to muscle growth due to its high protein content. The protein provides the essential building blocks for muscle tissue, especially when paired with a complete protein source.

While the protein content is similar across different types, red and brown lentils are common varieties known for their solid protein profile. The protein differences are minimal, so the choice often comes down to taste and texture preference.

Soaking and cooking lentils helps reduce anti-nutritional compounds like phytates and tannins, which can interfere with the absorption of minerals and protein. This process doesn't necessarily increase the protein itself but makes the nutrients more accessible to your body.

Yes, the high fiber and protein content in lentil soup can aid in weight management by promoting feelings of fullness and reducing appetite, thereby helping to control overall calorie intake.