Lentil soup can help support weight loss if it’s part of a nutrient-dense and balanced diet. However, eating lentil soup alone may increase the risk of undereating or malnutrition.

Lentils (Lens culinaris) are a tasty, versatile, and nutrient-dense legume native to North America and Western Asia. They’re enjoyed globally in a wide range of dishes, such as soups, dal, salads, cakes, and bread.

Although limited studies have examined the direct effects of eating lentil soup on weight loss, research suggests that higher soup consumption is associated with lower obesity rates.

Lentils are also a low calorie legume packed with beneficial nutrients that may contribute to weight loss, gut health, and the reduction of inflammation and oxidative stress.

Keep reading to learn more about how lentil soup may help support weight loss.

A note on lentil soup for weight loss

Lentils are a nutrient-dense food that can contribute to weight loss. However, eating lentil soup or lentils alone is not guaranteed to cause weight loss, and it’s not recommended.

Weight loss is a multifactorial process. But the most important aspect is maintaining a calorie deficit, which means you burn more calories than you consume each day.

Consider aiming for a 300- to 500-calorie deficit daily for safe, effective, and sustainable weight loss. The Centers for Disease Control and Prevention (CDC) recommends aiming to lose 1 to 2 pounds weekly.

You can achieve this safely by:

Learn more about how to lose weight safely.

Lentils are rich in amino acids and protein, one of the most important nutrients for weight management. A 100-gram (g) portion of lentils contains nearly 24 g of protein.

Research suggests that protein may help promote weight loss in several ways, such as:

  • increasing feelings of fullness
  • reducing hunger throughout the day
  • boosting metabolism
  • increasing the thermogenesis of food
  • maintaining muscle mass

Lentils are a relatively cheap source of protein. They’re also a nutrient-dense option, which can be helpful if you eat a strictly plant-based diet, such as a vegetarian or vegan diet.

Despite these benefits, however, lentils don’t provide all of the essential amino acids. These are the building blocks of protein your body needs to function, but they’re only available through diet.

To ensure you get all of the essential amino acids and beneficial proteins your body needs, consider eating a wide range of protein sources, many of which could be added to a lentil soup. These may include:

Lentils are also a great source of dietary fiber, which may help prevent health conditions like obesity, diabetes, and heart disease.

Fiber from lentils may also contribute to weight loss in several ways, including:

  • managing blood sugar (glucose) levels after eating
  • slowing down digestion
  • increasing feelings of fullness
  • managing hunger throughout the day
  • regulating bowel movements

A 100-g serving of lentils provides around 7.9 g of fiber, which is around 25% of the daily recommendation for adults. Other high fiber foods that can be cooked in a soup or stew with lentils include:

There are many types of lentil soups. In most cases, they can be worked into a weight loss plan. The two key things to remember is maintaining a calorie deficit and eating lentil soup as part of a balanced diet.

Meal prepping

Meal prepping involves cooking a large batch of lentil soup and dividing it into individual portions that can be eaten later during the week or stored in the freezer.

A 2020 study in 139 participants found that those who meal planned experienced greater weight loss than those who didn’t. The research also found that meal planning had a greater effect than exercise planning.

Meal prepping can help you stay consistent in eating balanced meals and take the stress out of cooking if you’re really busy. It can also prevent you from reaching for ultra-processed snacks and takeout foods that are usually calorie-dense and low in nutrients, which can increase the risk of weight gain.

Lentil soup recipes

Consider trying these two lentil soup recipes to help you on your weight loss journey:

What’s the best type of lentil soup for weight loss?

All types of lentil soup may fit a weight loss diet, but there are things to consider.

A lentil soup that contains heavy cream or fatty meats may be higher in calories and saturated fats. If you have a calorie goal, then you’ll likely need to eat a smaller portion of this type of soup to stay within your goal.

On the other hand, a lentil soup that contains lean protein sources, vegetables, and a low fat broth may be lower in calories. This means you might be able to eat a larger portion and still meet your caloric goals.

Does the type of lentil affect weight loss?

Some research suggests that green lentils may be more effective at increasing feelings of fullness and reducing the desire to eat compared to red lentils.

However, more research is needed to fully understand how lentil types may affect weight loss.

Is there a difference between canned or dried lentils for weight loss?

Canned or vacuum-sealed lentils are very efficient ways to add them into soups. Some research found that canned lentils may have less available nutrients like proteins, fibers, and magnesium than dried lentils prepared at home.

That said, more research is needed to understand the effects of canned lentils on weight loss. If you do use canned lentils, it’s best to rinse them first to reduce the amount of sodium.

There are limited risks of eating lentil soup every day for weight loss if it’s part of a well-balanced diet. That said, only eating lentils or lentil soup may increase your risk of malnutrition.

Some gastrointestinal symptoms have also been associated with high consumption of lentils, such as:

Also, consider limiting the amount of lentils you eat if you have a gut condition like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD).

Lentil soup is a tasty, nutrient-dense, and relatively affordable dish that can help you on your weight loss journey. It’s loaded with nutrients like protein and fiber and can be customized to your liking.

Remember that lentil soup is best consumed as part of a well-balanced diet. This includes eating fruits, vegetables, lean proteins, whole grains, and low fat dairy products.

Consider speaking with a registered dietitian if you need help developing a weight management diet.