Aldi Deutsche Küche Lentil & Chickpea Soup: Calories, Nutrition & Health Benefits
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Perplexity Aldi Deutsche Küche Lentil & Chickpea Soup delivers 210 calories, 10g of plant-based protein, and 10g of dietary fiber (36% DV) per 1-cup (245g) serving from a German-import shelf-stable can. The lentil–chickpea combination produces a low-to-medium GI meal (estimated GI ~35–45) that supports steady blood sugar, gut health, and lasting satiety. The main dietary consideration is sodium: 900mg per cup (39% DV).
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
Lentils and chickpeas together provide a broader amino acid profile than either legume alone — making this one of the more complete plant-protein soups on supermarket shelves. The 10g of fiber per cup slows carbohydrate absorption and feeds beneficial gut bacteria. Iron (3.1mg, 17% DV) and potassium (580mg, 12% DV) add meaningful micronutrient density. The main dietary flag is sodium: 900mg per cup means a full can (3.25 cups) contributes nearly 2,900mg — well above the 2,300mg daily limit. Pair with low-sodium foods throughout the day.
Myth Busters
MYTH #1: Lentils and chickpeas spike blood sugar like bread or rice
TRUTH: Both legumes have well-documented low-to-medium glycemic indices. A 2024 RCT (PMC11357280) found red lentil soups significantly decreased glucose iAUC versus high-GI controls (p < 0.0001). A systematic review confirms chickpeas attenuate postprandial blood glucose responses. Postprandial Blood Glucose and Insulin Response in Healthy Adults When Lentils Replace High-Glycemic Index Food Ingredients in Muffins, Chilies and Soups; Chickpea attenuates postprandial blood glucose responses: a systematic review and meta-analysis
MYTH #2: Canned soups can't match fresh vegetables for fiber
TRUTH: This product delivers 10g of dietary fiber per serving (36% DV) — comparable to 3–4 cups of raw broccoli — from lentils and chickpeas that retain their structural fiber even after heat processing. Deutsche Kuche Lentil & Chickpea Soup — Full Nutrition Facts (FatSecret); Deutsche Kuche Lentil & Chickpea Soup — Nutrition Facts (Eat This Much)
MYTH #3: The 8g of sugar means this soup is sweetened
TRUTH: The label confirms 0g added sugar. All 8g come naturally from tomatoes, apricots, and raisins in the recipe — plant-sourced sugars paired with 10g of fiber and 4g of fat that markedly slow absorption. Deutsche Kuche Lentil & Chickpea Soup — Full Nutrition Facts (FatSecret); Lentil & Chickpea Soup by Deutsche Kuche — Nutrition Facts (MyNetDiary)
MYTH #4: Plant protein from legumes is inferior to animal protein
TRUTH: While individual legumes are not complete proteins, the lentil–chickpea combination in this soup provides a broader amino acid spectrum. Integrated into a varied diet, it fully supports daily protein requirements. Chickpea attenuates postprandial blood glucose responses: a systematic review and meta-analysis; Short-Term Effects of Traditional Greek Meals Including Lentils on Postprandial Glycemic Responses — Randomized Clinical Trial
MYTH #5: This soup is high-fat because of its creamy texture
TRUTH: The apparent richness comes from the body of cooked legumes, not added cream or oils. Fat is only 4g per cup with 0g saturated fat — a very lean macronutrient profile at 1.63g fat per 100g. Deutsche Kuche Lentil & Chickpea Soup — Full Nutrition Facts (FatSecret); Lentil & Chickpea Soup — Open Food Facts (Barcode 4099100138313)
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Low calorie density (85.7 kcal/100g) and 10g fiber per serving promote satiety. The main consideration is sodium: a full can at 3.25 cups totals ~2,925mg — track daily sodium when eating multiple servings. Postprandial Blood Glucose and Insulin Response in Healthy Adults When Lentils Replace High-Glycemic Index Food Ingredients in Muffins, Chilies and Soups; Deutsche Kuche Lentil & Chickpea Soup — Full Nutrition Facts (FatSecret) |
| Muscle Gain |  | 10g plant protein per cup is modest. The lentil–chickpea combination is more amino-acid-complete than a single legume, but those targeting muscle gain will need additional protein sources alongside. Chickpea attenuates postprandial blood glucose responses: a systematic review and meta-analysis; Deutsche Kuche Lentil & Chickpea Soup — Full Nutrition Facts (FatSecret) |
| Diabetes Management |  | Low-to-medium GI (~35–45) with 10g fiber per serving significantly blunts postprandial glucose response. Multiple RCTs confirm legume soups reduce glucose iAUC versus high-GI controls. Count the 33g total carbs per cup in your meal plan. Postprandial Blood Glucose and Insulin Response in Healthy Adults When Lentils Replace High-Glycemic Index Food Ingredients in Muffins, Chilies and Soups; Chickpea attenuates postprandial blood glucose responses: a systematic review and meta-analysis; Short-Term Effects of Traditional Greek Meals Including Lentils on Postprandial Glycemic Responses — Randomized Clinical Trial |
| Heart Health | | Zero saturated fat, zero cholesterol, potassium (580mg) and fiber all support cardiovascular health. The offsetting concern is sodium at 900mg per cup — significant for those managing hypertension. Postprandial Blood Glucose and Insulin Response in Healthy Adults When Lentils Replace High-Glycemic Index Food Ingredients in Muffins, Chilies and Soups; Deutsche Kuche Lentil & Chickpea Soup — Full Nutrition Facts (FatSecret) |
| Gut Health | | 10g dietary fiber (36% DV) from two legume sources feeds diverse gut bacteria. Lentils and chickpeas are among the most studied prebiotic foods for microbiome diversity and fermentation. Chickpea attenuates postprandial blood glucose responses: a systematic review and meta-analysis; Short-Term Effects of Traditional Greek Meals Including Lentils on Postprandial Glycemic Responses — Randomized Clinical Trial |
| Budget Nutrition | | Typically $3–4 for a 28oz can (3.25 servings) — roughly $1 per cup for high-fiber, high-protein, iron-rich nutrition. Seasonal ALDI Finds availability is the only limitation. Deutsche Küche Lentil & Chickpea Soup — ALDI US Store Page; Deutsche Küche Lentil & Chickpea Soup — Found At Aldi tracker |
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
Lentil & Chickpea Soup has an estimated GI of ~35–45. The 10g of dietary fiber per cup markedly blunts carbohydrate absorption, producing a gradual, moderate postprandial glucose curve compared to high-GI grain-based soups. This curve is an estimate based on published legume-soup RCT data (PMC11357280), not a direct CGM measurement of this specific product. Postprandial Blood Glucose and Insulin Response in Healthy Adults When Lentils Replace High-Glycemic Index Food Ingredients in Muffins, Chilies and Soups; Chickpea attenuates postprandial blood glucose responses: a systematic review and meta-analysis; Discover the Benefits of Lentils: Nutrition & Glycemic Index (Signos Health)
Estimated Blood Glucose Response Curve
*Individual responses vary. Glycemic response depends on the full meal context, individual metabolism, and portion size. Not medical advice.*
How to flatten the spike
- Pair with a side salad or non-starchy vegetables to further lower the meal's glycemic load.
- Avoid high-GI accompaniments like white bread; whole-grain crackers are a better match.
- People managing diabetes should count the 33g total carbs per cup in their meal plan.
Cultural Significance
The Deutsche Küche (German Kitchen) line at Aldi brings the legume-soup tradition of Central and Eastern European cuisine to American and international shoppers during Aldi's seasonal German Week events. Lentil and chickpea soups have deep roots across German, Austrian, Sephardic, and Levantine food cultures — reflecting centuries of using dried legumes as affordable, shelf-stable winter nutrition. The apricot-and-raisin sweetness in this recipe echoes North African and Middle Eastern legume-cooking traditions that entered German cuisine through trade routes and modern culinary fusion, giving a classic pantry staple an unexpectedly nuanced flavour profile.
Compare & Substitute
Aldi Deutsche Küche Lentil & Chickpea Soup vs Similar Foods
| Nutrient | Homemade lentil soup | Canned chickpea soup (other brands) | Split pea soup | Canned whole lentils |
|---|---|---|---|---|
| Calories | 150 kcal | 150 kcal | 150 kcal | 150 kcal |
| Protein | 7g | 7g | 4g | 7g |
| Carbohydrates | 20g | 20g | 20g | 20g |
| Fat | 5g | 5g | 6g | 5g |
Frequently Asked Questions
How many calories are in Aldi Deutsche Küche Lentil & Chickpea Soup?
One cup (245g) contains 210 calories. A full 28oz can contains approximately 3.25 cups, totaling about 682 calories for the entire can.
Is this soup good for blood sugar control?
Yes. Lentils and chickpeas both have well-documented low-to-medium glycemic indices (estimated GI ~35–45 for this soup). A 2024 RCT found lentil soups significantly reduce postprandial glucose versus high-GI controls. Count the 33g total carbohydrates per cup in your meal plan.
How much protein is in a serving of this soup?
Each cup (245g) provides 10g of plant-based protein from the combination of lentils and chickpeas, which together offer a broader amino acid profile than either legume alone.
Is the 8g of sugar in this soup a concern?
No — the label confirms 0g added sugar. All 8g come naturally from tomatoes, apricots, and raisins in the recipe. These natural sugars are paired with 10g of fiber and 4g of fat, which markedly slow their absorption.
Where can I buy Aldi Deutsche Küche Lentil & Chickpea Soup?
This is an ALDI Finds product available seasonally during German Week promotions in US Aldi stores. It is not sold year-round. Check the Aldi US website or foundataldi.com for current availability.
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