As a high-fat, low-carb diet, the keto diet aims to put the body into a metabolic state called ketosis. To do this, it strictly limits carbs to usually less than 50 grams per day. Since lentils are relatively high in carbs, lentil soup may seem off-limits on keto.
However, some types of lentils are lower in carbs than others. And when prepared in reasonable portions and combined with other low-carb veggies and ingredients, lentil soup can potentially fit into a keto eating pattern.
This article reviews whether you can eat lentil soup on a keto diet.
How the keto diet works
The keto diet aims to put your body in a metabolic state called ketosis, during which your body switches from using carbs for energy to primarily using fat and ketones instead.
It does this by severely restricting carb intake, often to less than 50 grams per day. This reduction in carbs puts your body in a carb deficit so that fat becomes the primary fuel source (1).
To maintain ketosis, most keto eaters also moderately increase fat and protein intake. Yet, all macronutrients still need to be balanced and eaten within your own personal carb, protein, and fat limits (1).
Most keto eaters track their macros and aim to eat meals and snacks that fall within these daily limits.
Keto guidelines on lentils
Lentils are legumes that are naturally higher in carbs than foods allowed on keto, such as meat, eggs, and low carb vegetables. One cup (192 grams) of boiled lentils contains (2):
- Calories: 230
- Protein: 17 grams
- Carbs: 40 grams
- Fiber: 16 grams
Yet, the total carb content can vary significantly among different types of lentils. While red and brown lentils contain about 40 grams of total carbs per cooked cup, lentil varieties like French green lentils and black beluga lentils provide around 24 grams of carbs per cup when cooked (2, 3, 4).
This means that a 1-cup (240-mL) serving of French green lentils or black beluga lentils would contain (3, 4):
- Calories: 180
- Protein: 13 grams
- Carbs: 24 grams
- Fiber: 4 grams
Due to their high fiber content, the net digestible carbs in a serving of lentils is significantly lower than the total carbs. Still, a 1-cup (240-mL) portion of any type of cooked lentils may use up a substantial part of your daily carb limit on keto.
Luckily, you can incorporate modest amounts of lentils into keto as long as they fit within your own macros and daily carb allowance. Focusing on lower carb lentil varieties like French green lentils or beluga lentils can make fitting lentils into your diet a bit easier.
Summary
- Lentils are naturally higher in carbs and lower in fat compared to foods preferred on keto.
- However, certain types like French green lentils and beluga lentils are lower in net carbs than other varieties.
- Modest portions can be enjoyed on keto as long as they fit within your own macros and carb allowance.
Nutrition facts of lentil soup
The nutrition facts for lentil soup can vary based on the ingredients used, especially in terms of carbs, fat, and protein.
For example, here are the nutrition facts in 1 cup (240 mL) of homemade lentil soup made with low carb ingredients (5):
Calories | 276 |
---|---|
Total fat | 4 grams |
Carbs | 31 grams |
Fiber | 18 grams |
Protein | 19 grams |
And here is the nutrition data for 1 cup (240 mL) of a more traditional lentil soup made with veggies like onions, carrots, and tomatoes (6):
Calories | 300 |
---|---|
Total fat | 1 gram |
Carbs | 57 grams |
Fiber | 12 grams |
Protein | 15 grams |
As you can see, the carb content per serving can range quite a bit based on the ingredients used.
Choosing lower carb vegetables like celery, spinach, mushrooms, and cauliflower can help keep carbs on the lower end. Meanwhile, starchy veggies like potatoes, carrots, and sweet onions may add more carbs.
Summary
- The carb content of lentil soup varies based on the ingredients used.
- Choosing low carb vegetables helps decrease carbs, while starchy veggies can increase carbs.
- Watch your portions and make sure to account for the carbs and nutrients in your own recipe.
Tips for fitting lentil soup into a keto diet
It’s definitely possible to fit modest portions of lentil soup into a keto diet.
Here are some tips on how to make it work:
1. Watch your portions
Portion control is key when eating higher carb foods on the keto diet. Even just a half cup (120 mL) serving of lentil soup can provide around 13–25 grams of carbs, depending on the recipe.
Carefully monitor your portions of lentil soup and stick to just a half cup (120 mL) or less per serving. This makes it easier to account for the carbs and stay under your daily limit.
2. Count net carbs
Try to make or choose lentil soups that are higher in fiber. The fiber content gets subtracted from the total carbs to provide the net carbs that impact blood sugar and ketosis.
Focusing on net carbs provides more flexibility, as you can subtract fiber to allow for more total carbs in a meal. Prioritize high fiber, low carb ingredients.
3. Balance with other low carb foods
Make sure to balance lentil soup in your meal plan with plenty of other low carb, high fat foods throughout the day like olive oil, avocado, meats, eggs, nuts, and non-starchy veggies.
This helps ensure you stay under your carb target while getting adequate protein and fat for satiety.
4. Use sparingly
Limit lentil soup to only occasional intake on keto, or use it as a substitute when you might normally consume other high carb foods. Overdoing it could easily knock you out of ketosis.
Keeping intake sparse and deliberate helps mitigate the risks of excess carbs.
5. Choose low carb lentil varieties
When cooking homemade lentil soup, opt for lower carb lentil varieties like French green lentils or beluga lentils. These provide fewer net carbs per serving compared to larger brown and red lentil types.
Summary
- Watch portions and aim for just 1/2 cup (120 mL) or less per serving.
- Prioritize high fiber, low net carb ingredients.
- Balance lentil soup with other low carb foods.
- Limit intake to avoid excess carbs.
- Use lower carb green or beluga lentils.
Sample menu with lentil soup
Here is a keto menu example that incorporates a 1/2 cup (120 mL) serving of lentil soup along with other low carb, high fat foods that keep carbs under 50 grams for the day:
Breakfast
- 2 eggs fried in 1 tsp olive oil
- 1/2 avocado
- 1 oz (28 grams) cheddar cheese
- Black coffee
Lunch
- Tuna salad made with 2 oz (56 grams) tuna, 2 Tbsp olive oil mayo, 1 Tbsp relish, lettuce, and tomato
- 10 black olives
- 1 oz (28 grams) cheddar cheese
- 1/2 cup (120 mL) lentil soup
Dinner
- 6 oz (168 grams) salmon baked in 1 Tbsp olive oil, garlic, and lemon
- 1.5 cups (360 mL) roasted cauliflower and broccoli
- 2 Tbsp olive oil vinaigrette dressing
- 1 oz (28 grams) feta cheese
Snack
- 1 oz (28 grams) macadamia nuts
This provides around 1,500 calories, 16 grams net carbs, 25 grams fiber, 23 grams net carbs, and 113 grams fat. It allows for a moderate serving of lentil soup along with ample protein and high fat options.
Summary
- Balance lentil soup with eggs, olive oil, avocado, salmon, nuts, and low carb veggies.
- This sample menu provides under 50 grams net carbs to remain in ketosis.
Pre-made options
If cooking homemade isn’t an option, look for pre-made lentil soups with lower carb counts.
Some products to look for include:
- Amy’s Lentil Vegetable Soup: 15 grams net carbs per 1 cup (240 mL) serving
- Wolfgang Puck Organic Lentil Soup: 17 grams net carbs per 1 cup (240 mL) serving
- Imagine Lentil Soup: 12 grams net carbs per 1 cup (240 mL) serving
Compare brands and read labels carefully to find options that suit your macros.
Tips for choosing pre-made lentil soup
- Seek out organic, low sodium options.
- Avoid soups with potatoes, rice, pasta, or carrots.
- Look for soups made with lentils, tomatoes, onions, garlic, olive oil, and spices.
- Try to choose soups with at least 5 grams of fiber per serving.
- Opt for 12–15 grams net carbs or less per serving.
Summary
- Find pre-made options with around 12–15 grams net carbs per serving.
- Compare brands and read labels to find lower carb, higher fiber lentil soups.
- Seeking organic, low sodium soups focused on lentils, tomatoes, and low carb veggies.
Healthy lentil soup recipe for keto
This healthy keto lentil soup uses French green lentils and low carb vegetables for a flavorful soup that fits into a low carb eating pattern. It provides 12 grams of fiber and just 15 grams of net carbs per serving.
Ingredients
- 2 Tbsp (30 mL) olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 3 cups (720 mL) low sodium vegetable broth
- 1 cup (200 grams) French green lentils, rinsed
- 1 cup (150 grams) diced mushrooms
- 2 medium celery stalks, diced
- 1 cup (240 mL) unsweetened almond milk
- 1 tsp dried thyme
- 1/4 tsp each salt and pepper
Instructions
- Heat olive oil in a saucepan over medium heat. Add onion and garlic and cook for 3 minutes.
- Add vegetable broth, green lentils, mushrooms, and celery. Bring to a boil, then reduce heat and simmer for 25 minutes, stirring occasionally.
- Remove from heat and stir in almond milk, thyme, salt, and pepper.
- Blend soup using an immersion blender until slightly smooth with some texture remaining.
- Divide between 2 bowls and top with Parmesan cheese, parsley, or other low carb garnishes.
Nutrition per serving
Provides 276 calories, 12 grams fiber, 15 grams net carbs, and 19 grams protein per 1.5 cup (360 mL) serving.
Summary
- This lentil soup uses French green lentils and low carb vegetables.
- It’s higher in fiber and lower in net carbs, providing just 15 grams per serving.
- Garnish with Parmesan, parsley, or other low carb extras.
The bottom line
Due to their higher carb content, lentils are not an everyday option on a strict keto diet. However, enjoying small servings of lentil soup occasionally is certainly possible, as long as it fits within your daily macros and carb allowance.
Opt for lower carb lentil varieties like French green lentils or beluga lentils. Portion sizes should be kept to 1/2 cup (120 mL) or less and balanced out with other low carb foods. This allows lentil soup to be incorporated into an otherwise low carb keto diet.
With some carb counting and measurement, lentil soup can be a warm, filling option when you’re craving soup on the keto diet.