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Light Turkish fish soup with vegetables and spices
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of AzBalık soup (240 g) has 108 calories. That works out to 45 calories per 100 g. It contains 7.7 g of carbs, 9.1 g of protein, 3.6 g of fat and 1.7 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
108
KCAL / 240G
Carbs
7.7g
· 3% DV
Protein
9.1g
· 18% DV
Fat
3.6g
· 5% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 37% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 624 mg | 27% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 1.7 g | 6% |
| Protein | 9.1 g | 18% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 108 kcal |
| 100 g | 100 g | 45 kcal |
| 1 bottle (mini) | 100 g | 45 kcal |
| 1 cup (small) | 120 g | 54 kcal |
| 1 serving (small) | 150 g | 68 kcal |
| 1 bottle (small) | 200 g | 90 kcal |
| 1 serving (large) | 300 g | 135 kcal |
| 1 bottle (large) | 330 g | 149 kcal |
| 1 bottle (jumbo) | 500 g | 225 kcal |
Calculated from 45 calories per 100 g.
AzBalık soup is a light Turkish fish soup made with fish, vegetables, and spices. The exact vegetables and seasonings can vary by recipe, so there is not one fixed ingredient list for every version.
To make AzBalık soup, soften the vegetables, add water or fish stock, then add the fish and simmer until it is just cooked. Adding the fish later helps keep it from breaking apart during cooking.
A fish that holds together when cooked and is easy to debone works well in AzBalık soup. Boneless fillets make preparation simpler, while the type of fish you choose will change the soup’s flavor and texture.
Use fresh fish, avoid overcooking it, and serve AzBalık soup with lemon to keep its flavor bright. Using fish stock sparingly also helps prevent the fish from overpowering the vegetables and seasonings.
Yes, AzBalık soup can contain bones, depending on the fish and how it is prepared. Boneless fillets reduce the risk. If the soup is made with whole fish, strain it carefully and check it before serving.
Serve AzBalık soup hot, with lemon and bread if you like. Simple accompaniments work best because strongly flavored sides can compete with the fish and vegetables in the soup.
Transfer leftover AzBalık soup to a covered container and refrigerate it promptly rather than leaving it at room temperature. Reheat only the portion you plan to eat, making sure it is hot throughout.
Yes, AzBalık soup can be frozen, though the fish and vegetables may soften after thawing. Cool it, divide it into portions, freeze it, and thaw it in the refrigerator before reheating it thoroughly.
Yes, AzBalık soup can be served to children, but carefully remove any fish bones and offer an age-appropriate portion. Do not serve it to a child with a fish allergy.
For a lighter homemade AzBalık soup, cook the vegetables with a small amount of oil and skip rich additions such as cream. Lemon and spices can add flavor without making the soup heavier.
Vitamins
B12
0.96µg · 40% DV
B3
1.68mg · 11% DV
B5
0.43mg · 9% DV
B6
0.14mg · 8% DV
Minerals
Sodium
624mg · 27% DV
Selenium
14µg · 25% DV
Iodine
29µg · 19% DV
Phosphorus
101mg · 14% DV
Potassium ⭐
264mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 108 calories in 1 cup (medium) (240 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.
AzBalık soup is a Turkish-style fish soup cooked with vegetables and spices. The fish and seasoning can vary from one recipe to another, so the name does not point to a single fish species or a fixed regional preparation.
Served hot, it brings tender fish together with the sweetness of cooked vegetables and a gently spiced broth. In Turkey it can start a lunch or dinner, or make a light meal with bread; elsewhere, serve it as a warming soup or as part of a seafood-focused meal. At 45 calories per 100 g, it is relatively light. Pair it with a crisp salad for a simple meal, or use a little less oil if you want to keep the broth lighter.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
NOVA 2
Minimally 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
0.72g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.