Fiber in Soups & Stews
Nutrition Facts for Lentil Soup
Article by Diet Bites
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A Bite of Good Health
The champion of fiber grams when it comes to soup is bean and lentil varieties. For example, a one cup serving of split pea soup contains close to five dietary fiber grams. Black bean soup is even richer at about 17.5 grams.
But here's the kicker when it comes to fiber content; unless sufficient liquid is paired with the daily weight loss plan, all those healthy benefits that are connected to dietary fiber will be basically useless. Fact is - it requires water to fully activate.
Therefore, when adequate liquid intake isn't met - the gut is filled with a lot of bulk that just sits there and the longer that it sits there, the higher the risk for constipation issues.
Content contained in popular soups and stews.
The following soups and chowders are based on one cup servings unless otherwise noted.
Dietary Fiber in Soups, Stews
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SOUP SELECTION |
DIETARY FIBER GRAMS |
SOUP SELECTION |
DIETARY FIBER GRAMS |
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Beef Stew |
1.8 |
Tomato Soup |
1.6 |
|
Cream of Chicken |
trace |
Minestrone Soup |
5.8 |
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Black Bean Soup |
17.5 |
Oyster Stew |
0.0 |
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Beef Noodle Soup |
1.6 |
Cream of Potato |
1.0 |
|
Chicken Gumbo |
4.0 |
Cream of Asparagus |
1.0 |
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Chicken Noodle |
0.8 |
Cream of Mushroom |
1.2 |
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Chicken & Rice Soup |
1.2 |
Chicken Vegetable |
1.0 |
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Lentil Soup |
10.0 |
Onion Soup |
2.0 |
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Manhattan Clam Chowder |
3.0 |
Split Pea |
4.8 |
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Dietary Fiber, Nutrition in Split Pea Soup, Reduced Sodium
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Vitamins, Minerals |
Units |
100 g |
1 Cup |
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Energy, Calories |
kcal |
71 |
180 |
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Protein |
g |
3.85 |
9.74 |
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Total lipid (fat) |
g |
0.92 |
2.33 |
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Carbohydrate, by difference |
g |
11.83 |
29.93 |
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Fiber, total dietary |
g |
1.9 |
4.8 |
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Sugars, total |
g |
5.06 |
12.80 |
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Calcium, Ca |
mg |
17 |
43 |
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Iron, Fe |
mg |
0.77 |
1.95 |
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Magnesium, Mg |
mg |
14 |
35 |
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Phosphorus, P |
mg |
54 |
137 |
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Potassium, K |
mg |
183 |
463 |
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Sodium, Na |
mg |
166 |
420 |
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Zinc, Zn |
mg |
0.40 |
1.01 |
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Saturated Fat |
g |
0.300 |
0.759 |
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Monounsaturated Fat |
g |
0.370 |
0.936 |
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Polyunsaturated Fat |
g |
0.168 |
0.425 |
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Cholesterol |
mg |
2 |
5 |
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