Is Organic qinoa kale red lentils soup Keto?

The Ingredient Breakdown

As a food scientist, I look for hidden starches and fillers in packaged soups. This ingredient list is surprisingly clean for a ready-to-eat product. The base is filtered water and organic onion, which is standard and adds negligible carbs. The thickening agent is organic tomato puree, which provides body without the heavy starches (like corn or potato starch) found in many other brands.

The carbohydrate sources here are organic quinoa and organic red lentils. In a strict Keto diet, legumes and grains are usually restricted. However, the volume of these ingredients in a soup broth is typically low. You are getting the flavor and fiber without a massive carb load. The fats come from organic extra virgin olive oil, a staple of the Keto diet that provides healthy monounsaturated fats.

Finally, the flavor profile is driven by organic garlic, organic jalapeno peppers, organic ginger, and organic turmeric. These are excellent, anti-inflammatory additions that contain zero net carbs. There are no hidden sugars, maltodextrins, or dextrose in this recipe.

Nutritional Value

To determine if a food is Keto, we look at the net carb count (Total Carbs minus Fiber). While exact labels vary by brand, a soup with this ingredient profile generally lands in a safe zone for ketosis. The red lentils and quinoa contribute carbohydrates, but they are also high in fiber. This fiber offsets the net carb impact, keeping the glycemic load low.

The olive oil adds caloric density, which is beneficial for those trying to maintain energy levels on a low-carb diet. The kale adds volume and micronutrients (Vitamin K, A, and C) without adding significant calories or sugar. Because there is no added sugar (check for 'cane sugar' or 'syrups'—none here), the insulin response should be minimal. This soup fits the diet limits provided you watch your portion size regarding the lentils.