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Anatolian Soup Calories
Traditional Turkish soup with grains, legumes, and vegetables
In season: Winter · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Anatolian Soup (250 g) has 138 calories. That works out to 55 calories per 100 g. It contains 23 g of carbs, 5.8 g of protein, 2 g of fat and 5 g of fiber. Its 525 mg of Sodium covers 23% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Anatolian Soup?
Anatolian Soup is a home-style Turkish soup built around grains, legumes and vegetables. Recipes vary by region and household; lentils and small grains are common, giving the soup its hearty, rustic character.
It is usually thick, with an earthy savouriness from the legumes and a gentle sweetness from the cooked vegetables. A drizzle of red-pepper oil and dried mint is a familiar finishing touch. In Turkey it is often served hot as a first course, or with bread as a simple meal; elsewhere, it also works well as a warming lunch. Its mix of grains and legumes makes it filling and provides fibre. For a lighter serving, use less oil and pair it with a crisp salad.
Anatolian Soup Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
9.2g
· 3% DV
Protein
2.3g
· 5% DV
Fat
0.8g
· 1% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 17% · Fat 14%
Anatolian Soup Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B6
0.06mg · 4% DV
Biotin
1.2µg · 4% DV
Folate
14µg · 4% DV
Minerals
Sodium
210mg · 9% DV
Iron
1mg · 6% DV
Phosphorus
28mg · 4% DV
Magnesium
13mg · 3% DV
How Nutritious Is Anatolian Soup?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Anatolian Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Anatolian Soup
To burn the 55 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Anatolian Soup Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Anatolian Soup Contain Allergens?
No known major allergens
Which Diets Is Anatolian Soup Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Anatolian Soup Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Anatolian Soup
What is Anatolian Soup made of?
Anatolian Soup is generally made with legumes, grains, vegetables, and a tomato-based seasoning. Recipes vary, so one bowl may include lentils and bulgur while another uses different grains or pulses; there is no single standardized ingredient list.
How do you make Anatolian Soup?
Cook the grains and legumes with vegetables and tomato paste until everything is tender. Many recipes begin by sautéing onion and paste, then simmering the mixture in water or stock; a drizzle of pepper oil and dried mint is a common finishing touch.
Is Anatolian Soup the same as Turkish lentil soup?
No. Anatolian Soup often combines grains and legumes with vegetables, while Turkish lentil soup is centered on lentils and usually has a smoother, simpler texture. Individual recipes differ, but the two names do not refer to the same fixed dish.
Where does Anatolian Soup come from?
Anatolian Soup is associated with the broader home-cooking traditions of Anatolia rather than one clearly defined town or region. Its use of grains, pulses, and vegetables reflects ingredients common in Turkish cooking, and recipes vary from household to household.
What should you serve with Anatolian Soup?
Serve Anatolian Soup with crusty bread, a fresh salad, or pickles. Since the soup already combines grains and legumes, a simple side works well; you can also offer yogurt alongside it if that suits the recipe and meal.
Can you make Anatolian Soup without meat stock?
Yes. Make Anatolian Soup with water or vegetable stock instead of meat stock; the grains, legumes, vegetables, and tomato seasoning provide plenty of flavor. Check that any stock or seasoning you add is also meat-free.
Why does Anatolian Soup get thicker after cooking?
The grains and legumes continue absorbing liquid as Anatolian Soup rests, so it naturally thickens. Stir in a little hot water when reheating, adding it gradually until the soup reaches the consistency you want.
Can Anatolian Soup be frozen?
Yes, Anatolian Soup can be frozen in airtight, meal-sized containers. Its grains may soften and the soup may thicken after thawing, so reheat it gently and loosen it with hot water if needed.
How long does Anatolian Soup last in the fridge?
Anatolian Soup keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and discard soup that has been left at room temperature for too long.
Is Anatolian Soup a filling meal?
Yes, Anatolian Soup can be filling because it brings together legumes and grains, which make it heartier than a clear broth. Serve it with a light side, such as salad, for a simple meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.