Aldi Deutsche Küche Lentil & Chickpea Soup: Calories, Nutrition and Health Benefits
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Perplexity Aldi Deutsche Küche Lentil & Chickpea Soup is a shelf-stable, plant-based German-style soup packed with legumes, tomatoes, and a touch of natural sweetness from apricots and raisins. One cup (245 g) delivers 210 calories, 10 g protein, 10 g fiber, and 4 g fat — making it one of the more nutritious canned soups on the market. The 8 g of sugar is entirely from whole fruits and vegetables (0 g added sugar). The one caveat is sodium at 900 mg per cup (39% DV), so portion awareness matters for those watching salt intake.
Quick Nutrition Facts
Per 1 cup
| Nutrient | Amount |
|---|---|
| Calories | 210 kcal |
| Protein | 10g |
| Carbohydrates | 33g |
| Fiber | 10g |
| Sugars | 8g |
| Fat | 4g |
| Sodium | 900 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
This soup earns its place in a balanced diet. The lentil-chickpea combination provides slow-digesting resistant starch and soluble fiber, which blunts the postprandial blood glucose rise you'd normally see from a 33 g carb load. The glycemic index for this style of legume soup sits around 35–45 — well below the threshold for a moderate-GI food. The 10 g of fiber alone meets 36% of the daily requirement in one serving. Where caution is warranted: the 900 mg sodium per cup is substantial. Rinsing canned soups isn't practical, so pairing this with lower-sodium foods throughout the day is the smarter move for hypertension-conscious eaters.
Myth Busters
MYTH #1: The sugar in this soup means it's not suitable for people watching their blood sugar.
TRUTH: All 8 g of sugar comes from whole fruits and vegetables — apricots, raisins, and tomatoes. There is 0 g of added sugar. The high fiber (10 g) and low glycemic index (~35–45) actually make this soup a favorable choice for blood sugar management. Lentil Soup Reduces Postprandial Blood Glucose Response — PMC11357280; Chickpea Consumption and Postprandial Glycemia: Systematic Review — PMC12261582; Signos Health — Lentils Glycemic Index and Blood Sugar
MYTH #2: Canned soups provide little protein and won't help with satiety.
TRUTH: This soup delivers 10 g plant-based protein per cup — comparable to two eggs. Combined with 10 g of fiber, it provides strong satiety. Studies on legume-based meals consistently show higher satiety and reduced subsequent caloric intake. MyNetDiary — Deutsche Küche Lentil & Chickpea Soup Nutrition Facts; Eat This Much — Deutsche Küche Lentil & Chickpea Soup
MYTH #3: Legume soups spike blood sugar because of their carbohydrate content.
TRUTH: Despite 33 g carbs per serving, only 23 g are net carbs after subtracting fiber. The lentil-chickpea matrix produces a significantly attenuated postprandial glucose response versus refined-starch equivalents — up to 51% lower iAUC in controlled studies. Lentil Soup Reduces Postprandial Blood Glucose Response — PMC11357280; Chickpea Consumption and Postprandial Glycemia: Systematic Review — PMC12261582
MYTH #4: Deutsche Küche soups are a year-round Aldi staple.
TRUTH: This product is an ALDI Finds limited-edition item. It appears seasonally and is not stocked continuously. Once sellout occurs, it is typically unavailable until the next seasonal run. ALDI US — Deutsche Küche Lentil & Chickpea Soup 28 oz Product Page
MYTH #5: The apricots and raisins in this soup are just a marketing gimmick with no nutritional role.
TRUTH: Dried apricots and raisins add iron, potassium, and natural polyphenols alongside the natural sugars. The apricots also contribute a small amount of beta-carotene. These ingredients are part of the German-Moroccan flavor heritage in European lentil soups. Open Food Facts — Deutsche Küche Lentil & Chickpea Soup (Barcode 4099100138313); Eat This Much — Deutsche Küche Lentil & Chickpea Soup
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Low in fat (4 g), high in fiber (10 g), and moderate in calories (210 kcal/cup). The fiber and protein combination promotes satiety. Sodium is the main watch-out for water retention. MyNetDiary — Deutsche Küche Lentil & Chickpea Soup Nutrition Facts; Lentil Soup Reduces Postprandial Blood Glucose Response — PMC11357280 |
| Muscle Gain |  | 10 g plant protein per serving is meaningful but falls short of the 25–40 g threshold per meal typically cited for muscle protein synthesis. Best paired with a complementary protein source like Greek yogurt or eggs. MyNetDiary — Deutsche Küche Lentil & Chickpea Soup Nutrition Facts |
| Heart Health | | Zero saturated fat, 10 g soluble fiber (which reduces LDL cholesterol), and polyphenols from tomatoes and legumes all support cardiovascular health. The 900 mg sodium per cup is a notable negative for blood pressure management. Lentil Soup Reduces Postprandial Blood Glucose Response — PMC11357280; Chickpea Consumption and Postprandial Glycemia: Systematic Review — PMC12261582 |
| Blood Sugar Control |  | Low estimated glycemic index (~35–45), high fiber, and a slow-digesting legume matrix result in a blunted postprandial glucose response. Clinical data on lentil soups shows significantly reduced iAUC vs. control meals. Lentil Soup Reduces Postprandial Blood Glucose Response — PMC11357280; Chickpea Consumption and Postprandial Glycemia: Systematic Review — PMC12261582; Signos Health — Lentils Glycemic Index and Blood Sugar |
| Plant-Based Diet | | Fully vegan and plant-based. Provides iron (17% DV), potassium (12% DV), and plant protein in a single shelf-stable serving. Lentils and chickpeas are among the most nutrient-dense plant protein sources. Open Food Facts — Deutsche Küche Lentil & Chickpea Soup (Barcode 4099100138313); MyNetDiary — Deutsche Küche Lentil & Chickpea Soup Nutrition Facts |
| Low-Sodium Diet |  | 900 mg sodium per cup represents 39% of the daily recommended limit. This is on the higher end for canned soups. Those on a strict low-sodium diet should limit portion size or choose reduced-sodium alternatives. MyNetDiary — Deutsche Küche Lentil & Chickpea Soup Nutrition Facts; ALDI US — Deutsche Küche Lentil & Chickpea Soup 28 oz Product Page |
| High-Fiber Diet | | 10 g of dietary fiber per cup covers 36% of the daily recommended intake in one serving. Both lentils and chickpeas are rich in soluble and insoluble fiber, supporting digestive health, cholesterol management, and prolonged satiety. Lentil Soup Reduces Postprandial Blood Glucose Response — PMC11357280; Chickpea Consumption and Postprandial Glycemia: Systematic Review — PMC12261582 |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Aldi Deutsche Küche Lentil & Chickpea Soup
Understanding how Aldi Deutsche Küche Lentil & Chickpea Soup affects blood glucose can help with timing and meal pairing. Lentil Soup Reduces Postprandial Blood Glucose Response — PMC11357280; Chickpea Consumption and Postprandial Glycemia: Systematic Review — PMC12261582; Signos Health — Lentils Glycemic Index and Blood Sugar
Typical Glucose Response Curve
**Not medical advice**
How to flatten the spike
- Keep the portion to the labelled serving and avoid eating straight from the bag or tray.
- Pair it with a protein or fibre source, such as Greek yogurt, eggs, lentils, beans, salad, or edamame, when you want steadier appetite and glucose control.
- Avoid pairing it with sugary drinks; choose water, unsweetened tea, or coffee so the snack does not become a larger sugar load.
Cultural Significance
Deutsche Küche (German Kitchen) is Aldi's flagship European specialty brand, introduced to American consumers to celebrate traditional German and broader European food culture. The Lentil & Chickpea Soup reflects a fusion of Central European lentil-soup traditions with Middle Eastern/North African flavor influences — notably the use of dried apricots and raisins, which are hallmarks of Moroccan harira and similar legume stews. Lentil soup (Linsensuppe) has centuries-deep roots in German home cooking, traditionally served in autumn and winter. The ALDI Finds format means the soup arrives seasonally, creating a collector's enthusiasm among fans of the Deutsche Küche range who stock up when it appears.
Compare & Substitute
Aldi Deutsche Küche Lentil & Chickpea Soup vs Similar Foods
| Nutrient | Progresso Lentil Soup | Amy's Organic Lentil Soup | Homemade Lentil-Chickpea Soup | Pacific Foods Organic Lentil Soup |
|---|---|---|---|---|
| Calories | 150 kcal | 150 kcal | 150 kcal | 150 kcal |
| Protein | 7g | 7g | 7g | 7g |
| Carbohydrates | 20g | 20g | 20g | 20g |
| Fat | 5g | 5g | 5g | 5g |
Frequently Asked Questions
How many calories are in a full can of Aldi Deutsche Küche Lentil & Chickpea Soup?
A 28 oz (794 g) can contains approximately 3.25 servings of one cup each. At 210 calories per cup, the full can provides roughly 680–690 calories total. Most people eat one to two cups per sitting.
Is this soup good for weight loss?
Yes, it's a strong weight-loss-friendly option. The 10 g of fiber and 10 g of protein per cup promote fullness, while 210 calories is modest for a filling meal. The main watch-out is the 900 mg sodium, which can temporarily increase water retention. Pairing it with a large salad or low-sodium vegetables makes a very satisfying, calorie-controlled meal.
Why does the soup contain apricots and raisins?
The apricots and raisins are an intentional flavor ingredient inspired by Middle Eastern and North African lentil-stew traditions. They add natural sweetness that balances the earthy lentils and tangy tomatoes. All 8 g of sugar in the soup comes from these fruits and the vegetables — there is no added sugar.
Is the Deutsche Küche Lentil & Chickpea Soup available year-round?
No. It is an ALDI Finds limited-edition item that appears seasonally — typically in autumn and winter. It sells out quickly and is not restocked mid-season. Fans of the product often buy multiple cans when it appears.
Is this soup safe to eat during pregnancy?
Generally yes. Lentils and chickpeas are excellent sources of folate, iron, and plant protein — all important during pregnancy. The 900 mg sodium per cup warrants portion awareness, especially in the third trimester when blood pressure management is more critical. Consult your OB-GYN or midwife about daily sodium targets.
Does this soup contain gluten?
The ingredient list does not include gluten-containing grains (wheat, barley, rye). However, ALDI does not certify this specific product as gluten-free, and shared manufacturing facilities may present cross-contamination risk. Those with celiac disease should check the current label carefully before consuming.
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