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Black cabbage soup Calories
Black cabbage, vegetables, olive oil, spices, low calorie, high fiber
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Black cabbage soup (250 g) has 95 calories. That works out to 38 calories per 100 g. It contains 15.5 g of carbs, 4 g of protein, 2.8 g of fat and 5.8 g of fiber. Its 300 µg of Vitamin K covers 250% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Black cabbage soup?
Black cabbage soup is a home-style dish associated with Turkey’s Black Sea region, where “black cabbage” refers to dark leafy collard greens. The leaves are finely chopped and simmered with ingredients such as potatoes and beans; recipes vary, and some cooks add cornmeal, onion or meat.
The greens soften into a hearty, dark soup with a gently earthy flavour and a slightly grainy texture. In Turkey it is commonly served hot as a main meal, often with cornbread or crusty bread and pickles alongside. It is vegetable-led and relatively low in calories, with fibre from the cabbage and other vegetables. For a lighter pot, use the oil sparingly; beans make it more filling if you want it to stand on its own.
Black cabbage soup Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
6.2g
· 2% DV
Protein
1.6g
· 3% DV
Fat
1.1g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 16% · Fat 24%
Black cabbage soup Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin C
22mg · 24% DV
Vitamin A
190µg · 21% DV
Folate
40µg · 10% DV
Minerals
Sodium
320mg · 14% DV
Calcium
55mg · 6% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
How Nutritious Is Black cabbage soup?
Nutrient density
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.
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.
Black cabbage soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black cabbage soup
To burn the 38 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 Black cabbage soup Processed?
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.
Does Black cabbage soup Contain Allergens?
No known major allergens
Which Diets Is Black cabbage soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black cabbage soup Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Black cabbage soup
What is black cabbage soup made of?
Black cabbage soup is a Turkish-style soup made with finely chopped kara lahana, a leafy green, often cooked with beans, potato, olive oil, and seasonings. Regional recipes may add cornmeal, cracked corn, or meat.
Is black cabbage soup the same as Italian cavolo nero soup?
No. Turkish black cabbage soup refers to kara lahana soup, a Black Sea regional dish commonly made with beans and sometimes corn products. Italian cavolo nero soups use a different regional tradition and often feature Tuscan black kale.
How do you make black cabbage soup thick?
To thicken black cabbage soup, simmer it uncovered until some liquid evaporates, or mash a few of the cooked beans and potatoes into the broth. Some Turkish regional recipes use cornmeal or cracked corn for a heartier texture.
Can you use kale instead of collard greens in black cabbage soup?
Yes, kale can stand in for the leafy greens in black cabbage soup, though its flavor and texture differ. Turkish kara lahana is commonly understood as a collard-type cabbage, so choose sturdy leaves and cook them until tender.
Why does black cabbage soup taste bitter?
Black cabbage soup can taste bitter when the leaves are mature, the ribs are especially tough, or the greens have not softened enough. Remove thick ribs, rinse the leaves well, and simmer the soup until the greens are tender.
What do you serve with black cabbage soup?
Cornbread is a traditional match for Turkish black cabbage soup, especially in Black Sea-style meals. Crusty bread or pickles also work well; the soup itself can be filling when it includes beans and potatoes.
Can black cabbage soup be frozen?
Yes, black cabbage soup can be frozen once it has cooled. Freeze it in meal-sized airtight containers; potatoes or cornmeal may make the texture grainier after thawing, so stir it well while reheating.
How long does black cabbage soup last in the fridge?
Black cabbage soup keeps for about three days in a covered container in the refrigerator. Cool and refrigerate leftovers promptly, and reheat only the portion you plan to eat rather than repeatedly warming the whole pot.
Do you need to soak beans for black cabbage soup?
If you use dried beans in black cabbage soup, soaking them beforehand helps them cook more evenly and shortens their cooking time. Cook the beans until tender before adding delicate greens, or use cooked beans for convenience.
Can black cabbage soup be made without potatoes?
Yes, black cabbage soup can be made without potatoes. Beans can provide body, while a little cornmeal or cracked corn is another option in some Turkish versions; adjust the liquid as needed to keep the soup from becoming too thick.
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Nutrition data compiled from USDA FoodData Central and scientific sources.